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11 Best Immune Boosting Foods To Add Into Your Diet Today

11 Best Immune Boosting Foods To Add Into Your Diet Today

While it seems as though a common cold has more territory nowadays than it does in the past, there is no guaranteed manner in which one contract this virus. Anyone who comes down with a common cold will most likely endure the usual symptoms like sore throats, congestion, and lethargy.

Eating immune-boosting foods is an easy and effective way to prevent and fight off a cold, with little to no unpleasant side effects! Therefore, while you can not control everything in life, you can eat foods to protect your health and improve your immunity. Put these 11 foods that boost your immune system on your grocery list this week!

Why add immune boosting foods to your diet?

There are many reasons to add immune boosting foods to your diet. Some examples include: 1) boosting your health overall; 2) improving your immune system; 3) helping you fight off infection; and 4) increasing energy levels. Adding these foods to your diet can help you stay healthy and feel good throughout the year!

Best Immune Boosting Foods

1) Apples

Apples are a type of fruit. They are round, with a smooth skin and a hard, tart center. Apples are usually red, green, or yellow. There are many different kinds of apples, including Granny Smith apples, Honeycrisp apples, and Braeburn apples.

Apples are nutritional powerhouses, as they contain important soluble fiber shown to have cholesterol-lowering abilities. The most beneficial way to get all of the nutrients an apple has to offer is by juicing it.
You can also eat apples plain if you prefer, and you can cut them up into slices and dip them into some peanut butter or almond butter for some protein. Whatever you do, eating apples is a fantastic way to boost your immune system!

2) Yogurt

Is yogurt healthy for you? The answer to that question depends on your individual diet and health goals. There are good reasons to include yogurt on a healthy eating plan, but it's not the only type of milk-based food that can be part of a healthy diet.

The following are five reasons why yogurt is a great addition to a healthy eating plan:

- Yogurt is low in calories and sugar.

- Yogurt is high in protein, calcium, and vitamin D.

- Yogurt can help you lose weight if you consume it in moderation.

- Yogurt contains probiotics, which are good for your gut health.

- Yogurt has anti-inflammatory properties, which can help reduce pain and inflammation throughout the body.

While dairy can make mucus buildup worse, yogurt contains probiotic cultures that can help keep your immune system strong and also annihilate disease states. By nurturing your gastrointestinal system with thriving live probiotic cultures in yogurt, these organisms can support your efforts to shield your stomach and intestines.

3) Oats and Barley

Oats and barley are two of the most common grains eaten around the world. They are both easy to cook and have a variety of uses. Oats are a good source of fiber, protein, and dietary minerals. Barley is a good source of fiber, protein, dietary minerals, and vitamins B6 and E.

Fiber? Check. Antimicrobial and antioxidant capabilities? Check. Oats and barley are high in the fiber beta-glucan, which assists with your body's white blood cells' reaction to bacteria, viruses, and a variety of diseases. If you dislike the instant oatmeal, try blending raw oats into your smoothie in the morning. Barley is easy to include in soups for added healing properties.

4) Garlic

It's a fantastic additive to any dish, but garlic does more than simply offer a tasty element to a meal. Garlic contains an antimicrobial named allicin that works to harm viruses, bacteria, and fungi. And if you're serious about fending off that oncoming cold, know that you can chew on a clove every 3 to 4 hours, or cut it into slice-size pieces and swallow it.

According to the American Institute of Cancer Research, consuming lots of garlic on a weekly basis (for instance, 6 cloves or so) can reduce your risk of certain types of cancer.

5) Fish

Fish are a main food source for many people around the world. They can be found in both salt and fresh water. Fish have a wide range of uses including being used for food, as bait, as a fuel source, and more.

You know salmon, mackerel, and herring are high in Omega-3 fats, that good for-you type of nutrient that can protect you from respiratory diseases. Shellfish like shrimp, oysters, lobsters, crabs, and clams contain selenium, which promotes immune system functioning.

6) Chicken Soup

Chicken soup is a warming, nourishing, and often comforting beverage that originates from many cultures around the world. There are many variations of chicken soup, but all share the common goal of providing relief from colds or flu symptoms. In addition to being a popular remedy for general health, chicken soup is also believed to have healing properties for various other ailments such as arthritis, headaches, and even cancer.

We know that chicken soup is good for the soul and makes you feel better when you're sick; so if you have immunity-boosting veggies like garlic and onions, just add a couple of spoonfuls—the flavor won't change, but it will help you weather the rest of your cold and boost your immunity. Try out our recipe for comforting and healthy chicken noodle soup.

7) Tea

In Asia, tea has been enjoyed for centuries. Tea drinking is an integral part of the culture in China, Japan, and other countries in Asia. Tea is also popular in Europe and North America. Tea has many health benefits, including reducing stress and improving mental clarity.

Not only is drinking a cup of tea tasty and hydrating, but it's also medicinal, too. And it seems you can never have too much tea when you're feeling like a cold coming on. That's because the green and black types contain antioxidants, including the immune-boosting amino acid L-theanine. They're also rich in flavonoids, which protect the immune system, as well.

As far as prevention is concerned, a Harvard study found that people who drank tea daily had immune system cells that were five times faster at fighting off disease than those who didn't. Tea drinking also facilitates the generation of lymph, which aids the immune system since drinking water assists in the production of lymph, which carries white blood cells and other immune system cells.

Squeeze a wedge of lemon and a tablespoon of honey into your cup if you'd like to receive an even bigger boost. Lemon is packed with vitamin C, and this increases the alkaline levels in your body, that helps to mitigate viruses and bacteria. Honey is antimicrobial and is excellent for fighting off infection.

8) Beef

Beef is a food that is enjoyed all around the world. It can be cooked in a variety of ways including stir-fries, stews, and barbecues. Beef is also a source of protein and contains many nutrients such as iron, zinc, and vitamin B12.

It can be an offbeat suggestion, but eating beef occasionally can ensure you have sufficient zinc, a nutrient where many people are deficient. Zinc helps your body’s development of white blood cells, the cells that destroy the bad stuff (bacterial and viral) material so you do wish to stay deficient. Try this healthy beef recipe if you do not eat red meat.

9) Orange Fruits & Vegetables

Orange fruits and vegetables are an excellent source of Vitamin C and other essential nutrients. Some of the health benefits of eating oranges include reducing the risk of heart disease, cancer, and stroke, improving cognitive function, and preventing asthma attacks. The colors in orange fruits and vegetables also provide some important antioxidants that can help protect against diseases like cancer.

Carrot, pepper, sweet potato, squash, and other orange foods all have considerable quantities of beta carotene , which boosts protecting the mucus membrane due to its antibacterial action. This protects the respiratory and intestinal tract, and the stronger germ resistance is, the greater the chance for bacteria to enter the bloodstream and inflict harm to your system.

Oranges, along with many other vegetables and fruits, are loaded with vitamin A. To maximize the benefit of these orange fruits and veggies, eat them raw, steam them to a side for your dinner, juice them, or finely chop them and let them soften in your soup recipe.

10) Spices

Spices are a type of food that come from plants. They are typically dried and used in cooking. There are many different spices, and each has a different flavor and smell. Some common spices include pepper, cardamom, cumin, ginger, and turmeric.

Medicinal benefits have been well-known for centuries, with ginger, turmeric, cinnamon, and coriander, to name a few, renowned for their use among participants in Ayurvedic traditions to relieve the symptoms of a fever. Modern studies are bringing this age-old information to light.

Ginger, as an example, helps to avoid illness. An anti-inflammatory that principle off viruses and lessens pain and fever, it contains sesquiterpenes, which is a compound that prevents the main cause of the common cold, known as rhinovirus. Try this delicious recipe where ginger is the star.

The capsaicin found in chili powder helps to clear stuffy noses.

11) Mushrooms

Mushrooms are one of the most versatile edibles in existence and can be cooked in a variety of ways. From soups and stews to pizzas and burgers, there's a mushroom recipe for everyone. Not only are mushrooms healthy, but they add tons of flavor to any dish.

Remember those white blood cells that protect you from infection? Mushrooms, maitake, and reishi are full of the immune-boosting vitamins and minerals you need. Try out this recipe to spice up your diet—it's an excellent way to fight your health and wellness troubles.

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