13 Foods to Boost Your Immune System
If you’re looking to improve your health, your diet is always one of the best places to start. After all, the vitamins and minerals we consume influence how we feel and what we can achieve.
Food dictates how our immune system responds to the world around it. In other words, what we put inside our body can help protect us from the viruses and bacteria outside of it. One of the most effective ways to deliver immune-boosting vitamins and compounds to our system is by eating them. Therefore, nutrition and immunity go hand in hand.
To help you stay healthy and perform at peak levels, we’ll be examining 13 of the best foods to boost immune system strength.
Vegetables
It’s no surprise that vegetables are on our list. Many vegetables are rich in essential vitamins and minerals, and eating greens is a surefire way to give your body what it needs.
When it comes to boosting your immunity, however, there are a few vegetables that stand out from the crowd.
#1 Mushrooms
Fried, sautéed, or eaten raw, mushrooms have plenty to offer. Along with high levels of dietary fiber, minerals, and amino acids, mushrooms contain bioactive compounds linked to immune system functionality, such as:[1]
- Terpenes
- Polysaccharides
When it comes to cooking with mushrooms, there are dozens of colors, textures, and tastes to satisfy even the pickiest eater. If you want to start experimenting with more mushrooms in your diet plan, start shopping (or foraging) for choices such as:
- Oyster mushrooms
- Morel mushrooms
- Shiitake mushrooms
- Portobello mushrooms
- Maitake mushrooms (also known as “Hen of the Woods”)
- Enoki mushrooms
- Chanterelle mushrooms
If you’re not a fan of mushrooms but still want to reap the nutritional benefits, try incorporating mushroom supplements into your diet.
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#2 Bell Peppers
Whether you prefer orange, yellow, green or red bell peppers, they are a fantastic addition to your plate. Along with their immunomodulatory effects, bell peppers are also:[2]
- Rich in vitamins A, C, and E
- Anti-inflammatory
- Full of bioactive compounds, like carotenoids and phenolic compounds
- Hydrating
Combine all of these properties, and you have a sweet, crunchy superfood that will stave off those telltale signs of a weak immune system.
#3 Garlic
If you have a garlic obsession, you’re not alone—this tasty bulb is an essential part of many cuisines. In addition to its tantalizing flavor, garlic boasts several disease-preventing properties thanks to the presence of allicin and ajoene.
In fact, clinical studies of garlic consumption have shown boosted immune system functions and enhanced immune cell activity.[3] Other benefits include powerful antioxidant and anti-inflammatory properties, as well as positive effects on blood pressure, metabolism, and the cardiovascular system.
#4 Ginger
The sweet and spicy flavor of ginger root makes it the star of many dishes. Meanwhile, its bioactive compounds make it a top contender for the best immunity-boosting food.
Ginger has long been an anti-nausea aid, but its health benefits go far beyond managing a current illness. While more studies are needed to understand the full potential of ginger, one fact is clear: ginger is good for you and your immune system.
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