Power Up Your Plate with 15 Immunity Heroes
I’ve learned from my own kitchen experiments that Regularly eating a variety of nutritious foods rich in vitamins and minerals like citrus fruits, spinach, red bell peppers, and ginger can really help boost my immune system, even if no single food can prevent or cure infections or disease. I love Planning my meals to include these 15 powerful immune system boosters—it all started when I decided to visit my local grocery store to find ways to fight off colds, flu, and other infections. I start with Broccoli, which I keep supercharged with vitamins A, C, and E by steaming or microwaving it as little as possible—it’s one of the healthiest vegetables I can put on my plate, and I feel the nutrients working.
Next, I add Garlic for a burst of flavor and its long-used medicinal value in fighting infections—I’ve noticed it even seems to slow the hardening of my arteries, a tip I picked up from early civilizations. Ginger is my go-to when I’m getting sick; I turn to it to decrease inflammation and ease a sore throat or nausea, and I love its heat from gingerol in sweet desserts. I also enjoy Spinach, rich in vitamin C and antioxidants, which I cook light to retain its nutrients and increase my infection-fighting ability—it’s a list-topper for me. Yogurt with live active cultures like Greek yogurt stimulate my system to fight diseases, and I try to select plain versions, sweetening them with healthy fruits and a drizzle of honey. Almonds give me a key dose of vitamin E, a powerful antioxidant I pair with healthy fats from nuts, while Sunflower seeds add selenium and more vitamin E to regulating my system function.
Turmeric brings a bright yellow spice to my curries, and its curcumin helps with anti-inflammatory benefits I’ve felt after exercise-induced muscle damage. Green tea with flavonoids and EGCG support my system with antiviral properties, and I Papaya and Kiwi for a rich source of vitamin C that boosts my white blood cells to fight infection. Lastly, Poultry like chicken soup lower my inflammation with vitamin B6, and Shellfish like oysters provide zinc to supports my immune function—I just keep mind not to overdo it beyond 11 mg for men or 8 mg for women to avoid inhibiting my system.
Fuel Your Body with Immunity-Boosting Eats
I’ve always believed that Eating a balanced diet full of whole food sources like fruits and vegetables is the best way to take an active role in maintaining my overall health and wellness, especially Now with the COVID-19 outbreak pushing me to find ways to boost my immune system as much as possible. I love Making sure my plate is colorful with a variety of choices from immune-boosting nutrients, and I’ve learned my body uses and absorbs these nutrients better from fresh picks rather than processed foods or supplements—it’s all about getting the right foods and nutrients in my diet instead of piling up on just one or two in large quantities. I start with vitamin C from grapefruits, oranges, tangerines, sweet red pepper, broccoli, strawberries, kale, and kiwifruit, which I’ve noticed increase my white blood cell production, key to fighting infection.
Next, I add Beta-carotene from Carrots, spinach, kale, apricots, sweet potato, squash, and cantaloupe, which converts to vitamin A, an anti-inflammatory boost that helps my antibodies respond to toxins like a virus—I pair it with healthy fats like avocado or olive oil in hummus or a spinach salad for better absorption. Vitamin E from nuts, seeds, and more spinach is my go-to for regulating and supporting my immune system function, while Green tea with antioxidants enhances my system and reduces inflammation with amino acids that aid germ-fighting compounds in my T-cells—I enjoy it hot, cold, or as matcha powder. Vitamin D from salmon, canned tuna, egg yolks, and mushrooms helps regulate my body’s immune response, and I get a dose from sunshine for 13-15 minutes three times a week.
Probiotics in Yogurt, Kombucha, Sauerkraut, Kimchi, Pickles, Tempeh, Fermented Soybeans, and certain types of cheese stimulate my system to fight disease, thanks to the microbiome of good bacteria in my digestive system that process nutrients and act as an extra barrier against harmful bacteria and fungi. Garlic contains compounds that help my immune system fight germs by stimulating cells and boosting virus-fighting T-cells, reduceing stress hormones to keep my system functioning at full strength. Vitamin B-6 from Chicken, turkey, cold-water fish like salmon and tuna, chickpeas, bananas, fortified breakfast cereal, and nutritional yeast is essential for new healthy red blood cells and maintaining my lymphatic system.
Water helps produce lymph that carries immune system cells through my body, and I love drinking plain water with cucumbers, watermelon, celery, or a cup of green tea with lemon, cucumber, or mint-infused water to keep hydration proper for immune-boosting nutrients to get to my cells. Finally, Zinc from oysters, shellfish like crab, clams, lobster, mussels, poultry like chicken and turkey, red meat, and beans needs my immune system cells to function as intended, and I take stock of information from experts like Tammy Ward, RD, to plan why eating supports a healthy immune system—I even sit with friends or family members to enjoy meals, considering the food’s journey to my plate, its taste, texture, and aroma, using mindful eating to slow down, stay in the moment, and reconnect with what fuels my bodies, all while decreaseing stress that could adversely affect my immune system.
Nourish Your Body with 10 Immune Powerhouses
Growing up, I’ve always felt that a well-balanced diet filled with nutritious foods is my strongest defense against chronic and dangerous conditions like heart disease, obesity, and diabetes, and Research over the years has proven me right—especially now with illnesses like the flu or even COVID-19 making me realize how certain foods can act as immune system boosters to help my body fight disease. I love taking a closer look at how these nutrients and minerals affect my body’s ability to respond to threats from the outside world, and I’ve learned that a complex network of cells, tissues, and organs in my system identifies when a virus entered and triggers an automatic coordinated response to heal me using white blood cells. When my system is strong, I’m better prepared to fight sickness, but when it’s weaker, I’m likely to get sick—that’s why I focus on keeping it healthy, even exploring immunotherapy to trigger my own system into attacking cancerous cells Given its important role in my health.
I start with Berries—local blueberries, blackberries, or imported goji and açai—tiny morsels packed with vitamins that give me the boost I need, and I enjoy them in yogurt or a smoothie, or as a less sugary sweet option for dessert. Then, I add Fish oil from salmon, tuna, or mackerel with high levels of Omega 3 fatty acids that increase activity among my white blood cells to fight infection, and these healthy fats also help my heart and brain. Leafy greens like Dark spinach, kale, and collard greens bring high levels of vitamin C, antioxidants, and beta carotene to help me fight infection, and they’re great for my gut too. I add Nuts like almonds and walnuts, plus seeds like sunflower, to my salads or grab a handful for an energy-boosting healthy snack, as they contain several vitamins and minerals like B-6, magnesium, phosphorous, and selenium to regulate and maintain my system.
Spices like garlic, ginger, and turmeric bring zing to my dishes, and I don’t shy away from using these ancient spices with immune-boosting properties to fight infection—a trick I picked up from old recipes. Citrus fruits like oranges, grapefruits, tangerines, lemons, and limes contain high levels of vitamin C, which I eat whole or squeeze as juice onto my food to increasing my white blood cells, and I forget not to add these tangy fruits to my regular diet. Poultry like Chicken soup is my comfort food, good for my soul with vitamin B-6 to reduce inflammation and zinc to increases production of white blood cells—I don’t wait for a cold to enjoy a warm bowl of this comforting goodness. Brightly colored vegetables like red peppers and carrots offer even higher levels of vitamin C and beta carotene, which are good for my eyes and skin too, giving my system a solid boost.
Yogurt, a fermented food with live active cultures and vitamin D, stimulates my system to help fight disease, and I look for brands without added sugar, sweetening them with honey or fruit like berries for an additional boost. Olive oil, a staple in my Mediterranean diet, is a healthy fat that gives my system a boost with its ability to reduce inflammation in my body, and it’s also good for my heart and brain. Beyond foods, I Exercise regularly, aiming for 30 minutes a day five times a week with a mix of cardio and strength training, and I don’t smoke—quitting was the best thing I did for my body, with support to help me quit if needed. I manage stress since Everyone faces it, but chronic stress can weaken my system, so I find ways to feel better mentally and physically.
I get recommended vaccines to fight common illnesses like flu, pneumonia, and COVID-19, sure to stay date with them, and I drink alcohol in moderation only, knowing it’s a depressant drug with far-reaching effects. I manage my weight since extra weight places stress on many systems within my body, including my system, and Eating healthy is my best way to keep healthy with nutritious foods. I get proper sleep, critical for a healthy life, with the CDC recommendsing seven to nine hours of sleep a night for healthy adults, and sleep quality impacts my system—I use ways to improve it if I’m not getting a good night’s sleep regularly. Lastly, I practice good hygiene by washing my hands thoroughly and often, the simplest yet effective way to stay healthy, and I visit the Nourish section of the Be Well health wellness blog for tips on eating for better health.
Supercharge Your Health with Nutrient-Rich Eats
I’ve always believed that my immune system thrives when I focus on Nutrition and Eating a balanced diet containing a wide variety of foods that provide my body with nutrients to support it against pathogens like viruses, bacteria, and foreign bodies that cause infection or disease. Growing up, I learned how my system consists of organs, cells, tissues, and proteins that Together carry out bodily processes to fight off threats, keeping me healthy and strong. I’ve seen how no single food can fully boost my system, but the connection between what I eats and how it impacts my system is important—authors of a 2022 article even say vitamins like A, B (including B1, B2, B3, B12), C, D, and E, plus minerals like zinc and selenium, influence how well it functions.
I love incorporating Berries like strawberries, blackberries, blueberries, raspberries, cranberries, and blackcurrants into my diet, enjoying their high nutritional content of vitamins, minerals, and phenolic compounds that play outstanding beneficial roles in my body systems, including my system—I aim for an adult portion of 80 grams (about seven strawberries) to fit in my palm. Leafy green vegetables like broccoli, kale, spinach, bok choy, mustard greens, and spring greens are my go-to, packed with vitamins A, C, and B, and I measure out 2 broccoli spears, 2 heaped tablespoons of cooked spinach, or 4 heaped tablespoons of cooked kale for a perfect portion. I also enjoy oily fish like Salmon, tuna, and pilchards, rich in omega-3 fatty acids and vitamin A and D, aiming to eat a 140g portion weekly, while for those days I don’t, I turn to nuts, seeds, plant oils like flaxseed, or fortified foods like cereals, yogurt, and soy beverages.
Nuts and seeds like almonds and sunflower seeds bring immune-boosting vitamins and minerals like vitamin E, antioxidants, selenium, and fat-soluble B vitamins, and I include a handful of nuts or a tablespoonful of seeds daily. I savor dark chocolate for its bioactive components like polyphenols, flavonoids, and minerals that help modulate my system, though I eat it in moderation due to its calories and saturated fat. Turmeric, a yellow spice I use in cooking, boosts my immune response with curcumin, an antioxidant and anti-inflammatory compound that improves my function of immune cells like B cells. Ginger adds flavor to my dishes, desserts, and teas, and adding 1 g of ginger root daily brings antibacterial, antiviral, antioxidant, and antiinflammatory benefits I’ve felt over time.
Green tea is my drink of choice, with polyphenols and substances that impact my system, and laboratory, animal, and human trials show it can regulate parts of it—research is still ongoing, but I love it. Fermented foods like kimchi and sauerkraut, plus dairy products like Kefir with live cultures of bacteria, contribute to my system by fighting bacteria, reducing inflammation, and increasing antioxidant activity, though most studies were on animals or in a laboratory, so Researchers need additional work to understand how it prevents disease in humans. To eat a balanced diet, I aim to include at least 5 portions of fruit and vegetables daily, dairy or alternatives, high fiber starchy foods like potatoes with skin, wholegrain pasta, rice, and bread, beans, pulses, fish, eggs, and proteins, plus unsaturated fats in smaller amounts, always drinking plenty of fluids. For Other ways, I avoid smoking, exercising regularly, maintaining a healthy weight, avoiding alcohol or drinking in moderation, getting enough sleep, minimizing stress, and practicing correct handwashing and oral hygiene to keep my system stronger.
Power Up Against Flu with Nutrient-Packed Choices
I’ve always found that keeping my immune system strong during flu season—when people get a flu shot and strive to stay healthy—starts with Nutrition and Topics like immune boosting food. As a kid, I learned that certain foods and healthy recipes can help with my staying healthy goal, even if supplements don’t always do the trick—Posts and tips from experts remind me to focus on a balanced eating plan and don’t skip meals to keep my body well-fueled. I aim for five to nine servings of vegetables and fruits daily, like a medium piece of fresh fruit, 1 cup of berries or melon, or 1/2 cup of canned fruit in its own juice, and for vegetables, I go with 1/2 cup cooked or 1 cup raw, getting those immune-boosting vitamins, minerals, and antioxidants straight from foods—versus vitamin or mineral supplements is always best for me.
I love checking with a health care professional before taking any herbal remedies marketed to fight colds or shorten their duration, and I remember to drink adequate fluids throughout the day with plain water as my go-to. To prevent the spread of germs, I practice good hygiene and hand-washing, wash my produce before eating or using it in recipes, and clean glasses, forks, spoons, and utensils to reduce the growth of bacteria. Getting adequate sleep and managing stress are key for me too—Research shows lack of sleep and increased stress can contribute to illness and overall poor health, so I get seven to nine hours of sleep a day as an adult, while my kids need eight to 14 hours based on age, and I include healthy ways like meditating, listening to music, or journaling to cope with stress.
Physical activity is my strategy to manage stress and reduce the risk of chronic diseases that might weaken my immune system, and even if I eat healthily, plenty of rest, drink adequate fluids, and manage my stress, I might still catch the flu—but it won’t last as long or feel so bad. I enjoy myths and facts about immune-boosting nutrients—chicken soup from my favorite recipe has healing benefits to fight inflammation, promote hydration, and get mucus flowing, so I drink plenty of liquids like water, broth, or sports drinks with electrolytes. Vitamin C might shorten a cold’s duration when taken before symptoms start but doesn’t prevent illness, and dairy like milk doesn’t increase mucus production despite what I’ve heard—Research says it’s not proven. I choose nutrients that play a role in immune health like beta carotene from plant foods such as sweet potatoes, spinach, carrots, mangoes, broccoli, and tomatoes, vitamin C-rich citrus fruits, berries, melons, bell peppers, vitamin D from fatty fish and eggs or fortified milk and juices, zinc from beef, seafood, wheat germ, beans, nuts, and tofu, probiotics from cultured yogurt, fermented foods like kefir and kimchi, and protein from animal and plant sources like eggs, chicken, seafood, seeds, lentils.
