Eat These 7 Foods to Boost Your Immune System

Illness doesn’t take a break. Year-round, you’re fighting to keep your body healthy while juggling responsibilities you just can’t drop. You might be shelling out for impressive supplements and doing all you can to stay safe, but what if taking care of your body was easier than that?

If you change your diet to reflect better choices that support your immune system and the inner workings of your body, you might just find that you experience fewer illnesses and can live your life to the fullest, no matter the time of year.

7 Foods to Keep You Healthy

People have instructed you from a young age to eat healthily, but nobody explains what “healthy eating” means. Do you get multiple servings of fruits and vegetables in a day? Do you watch your fast food or meat intake?

While you may not find a defined answer of what “healthy eating” really means, you should know that some foods boost your immune system and offer an array of benefits that other foods could only dream of.

These foods are the best of the best and can provide you with the most intriguing benefits and most helpful nutrients.

1. Citrus Fruits

People turn to citrus when they’re sick for a reason! Citrus fruits are packed full of vitamin C, which increases the production of white blood cells. You need white blood cells to fight off infections. Additionally, the fiber in citrus fruits can help prevent awful ailments like diabetes and cancer.

Citrus fruits are more common than you might think. Oranges, clementines, tangerines, and so many more abound in this category, so it will be easy for you to find a citrus fruit that fits your needs. If you don’t eat enough citrus through fruit, though, you might consider taking a supplement.

2. Seafood

Seafood, in all its forms, can provide a host of benefits. Seafood is rich in zinc, which is necessary because a zinc deficiency can weaken the immune system.

Also, certain seafood has vitamin D! Vitamin D is one of the essential vitamins — it’s the one that the sun gives us. Similarly, the omega-3 fatty acids found in seafood can reduce the risk of rheumatoid arthritis.

Some studies link to the idea that eating seafood regularly can lessen your risk of chronic diseases, like Alzheimer’s or heart disease. Eating seafood can also lower your risk of developing depression. Your overall health will improve after adding generous portions of seafood to your diet.

3. Garlic

Garlic has been linked to fighting off infections for centuries. It holds immune-boosting components like sulfur, and garlic itself might help lower your blood pressure.

Of course, garlic is most potent when freshly chopped, so you’ll get the most health benefits from fresh garlic over the kind that comes already minced in a jar.

4. Spinach

Similar to garlic, spinach holds more nutritional value the less you cook it. When spinach is raw and used in salads, it provides more nutrients than wilted, cooked spinach. Spinach is rich in vitamin C and antioxidants. If those nutrients aren’t cool enough, it also contains folate, which creates new cells and repairs your DNA.

Some accounts say that flavonoids, which can be found in the vegetable, may help prevent the common cold in generally healthy people. Eating it often can balance your energy metabolism and reduce your blood pressure. While it’s not a fail-safe option, spinach is a superfood that many people swear by — and hopefully, with all its benefits, you can see why!

5. Yogurt

Yogurt comes in many forms, so it’s crucial to find natural yogurt that isn’t loaded with extra sugars and flavors. Searching for a low-fat option would be your best bet. It may not taste as delicious as flavored yogurt, but the live and active cultures in the natural yogurt can help boost your immune system.

Vitamin D, found in yogurt, can also help regulate your immune system. Eating yogurt daily can reduce your chances of developing diabetes by around 15% on average. Not bad, considering you can add granola and other healthy treats as a mix-in with your yogurt. Who said snacks couldn’t be healthy and tasty?

6. Broccoli

Broccoli is rich in vitamins. Vitamin A, for example, can help stabilize and maintain your respiratory system and the health of your intestines. Similarly, Vitamin C, also found in broccoli, contains potent antioxidants. Because of the presence of these vitamins, broccoli is a great choice to eat regularly.

Some people don’t get enough calcium in their diet. Calcium prevents broken and brittle bones, but if you don’t drink milk, you might find it tough to include this mineral in your diet. Luckily, broccoli is an excellent source of plant-based calcium, and it has anti-cancer properties to boot.

7. Blueberries

All berries play a significant role in maintaining the human body’s health, but blueberries are a special MVP. For one, they contain anthocyanin, another type of antioxidant that can support your immune system when you aren’t feeling well.

Blueberries also get a shoutout for being able to prevent urinary tract infections and potentially improve eyesight.

Still more impressive, science has linked blueberries with anti-aging properties. While the science is still relatively new and not wholly remarkable, a study conducted on laboratory mice showed that they didn’t display the same signs of aging as other rats. This study is promising for humans — just imagine if humans could reverse the physical aspects of aging in the future.

Take Care of Yourself by Eating Well

Superfoods are no replacement for going to a doctor. While maintaining your health in various ways, you should go for regular checkups. If you don’t include any of these immunity-boosting superfoods in your diet, you should make a point to include them on your next grocery run and monitor just how they change the way you feel.

Who knows? Maybe you’ll be the only one in your circle to avoid getting sick during the peak common cold season, thanks to boosting your immune system with healthy foods!