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Eat These 7 Foods to Boost Your Immune System

Modified on December 11, 2021 at 3:21 PM

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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.

Eat These 7 Foods to Boost Your Immune System

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!

Related posts:

10 Reasons Why You Should Start Eating Healthy Food Right Now!10 Reasons Why You Should Start Eating Healthy Food Right Now! 6 Surprising Things You Are Probably Eating That Cause Food Poisoning!6 Surprising Things You Are Probably Eating That Cause Food Poisoning! Super Important Reasons To Make Diet and Exercise A Top PrioritySuper Important Reasons To Make Diet and Exercise A Top Priority 8 Easy Ways To Eat Healthy Food This Summer8 Easy Ways To Eat Healthy Food This Summer

Posted By The Fashionable Housewife
on December 11, 2021 at 3:21 PM
Filed Under: Health & Fitness
Tagged With: Health, Health & Nutrition, health tips, Healthy, healthy diet, Healthy Food, healthy lifestyle, immune boosting, immune support, immune system

About The Fashionable Housewife

Sarah-Jean Ballard is the Editor in Chief of The Fashionable Housewife blog and Founder of Fashionable Media. Married to a sexy Molecular Biologist, housewife, mom to 5, homeschooler, Certified Personal Nutritionist and entrepreneur who's mission is to help moms just like you look and feel GREAT! Other interests include dancing, yoga, positive intactivism, natural birth and breastfeeding support, babywearing, paleo & gluten-free cooking, and promoting an overall healthy lifestyle to all.

Disclaimer

The Fashionable Housewife is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for blogs and websites to earn advertising fees by advertising and linking to Amazon.com. We also participate in various other affiliate programs, and we sometimes get a commission on purchases made through our links. There is no extra cost to you! For more info, please see our Disclosure & Privacy Policy.

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Sarah-Jean Ballard

Hi! I’m Sarah-Jean. I’m a Christian, the wife of a handsome Molecular Biologist, and the homeschooling mother of 5 beautiful kids!

I enjoy homesteading, reading, writing, cooking, baking, crafting, home decorating, Xtend Barre, and of course, fashion!

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You do not find a happy life. You make it. 

That’s the biggest lesson that grief has taught me. If I just wait around to be happy again, I’ll die sad. 

You don’t get through grief and come out the other side. That’s not how it works. You learn how to grow around it like a tree grows around a rock that’s in the way. You don’t wait for the rock to move. Cause it’s not gonna. 

Choose happy. And then make it happen. 

#choosehappy #joyinthejourney #griefjourney #healingfromtrauma
8 billion smiles in the world, but his is my favor 8 billion smiles in the world, but his is my favorite. 

Happy Valentine’s Day, @daeinexplains 🥰

The last 20 years with you have been my favorite years on this earth. ❤️ 

If I did anything right in my life, it was when I decided to give my heart to you.  You are my best friend, my soul mate, my better half, my rock, my everything. 

I love you.

#couplegoals #marriedlife #motherhoodthroughinstagram #weddingday #marriagegoals #yourestilltheone
Kids love helping if you just let them!💁🏼‍ Kids love helping if you just let them!💁🏼‍♀️

This little guy always asks to help when he sees me cleaning the house, washing the floors, doing laundry, or emptying the dishwasher. That’s what I love about Montessori parenting - it allows kids to do  big jobs and in turn makes them eager to help! 

He was over the moon when we gave him the @lovevery floor mop that actually works! He uses it daily now. The mopping pad is machine washable and you can refill the fluid container on it. I usually just do water and a drop of essential oils because he loves it when everything smells clean! 😜 

Definitely recommend! If you want to grab this mop for your little helper, it’s in the Storyteller Play Kit from Lovevery for 3 year olds. 

LlNK is in my bio to get FREE shipping! 💃🏼

#lovevery #loveverytoddler #loveverypartner #montessoriathome #montessoriplayroom #montessoritoddler
Stop trying to fit your square self in a round hol Stop trying to fit your square self in a round hole. 

Sometimes we outgrown relationships. Sometimes we realize someone else isn’t a good influence on our lives. Sometimes we realize we aren’t a good influence for someone else. Sometimes we need to let things go that aren’t good for us in order to grow. And that’s ok. 

Stop trying to sit at a table you are no longer welcome at. Just be yourself, focus on God, love your family and friends, and the right people will gravitate to you. ✌🏻 

#raisingsaints #momlife #motherhoodunplugged #selflovejourney #growingpains #selfcaresunday
When your toaster breaks from a power surge you ta When your toaster breaks from a power surge you take that as a sign that it’s time to upgrade! 🤪

It wasn’t hard to pick a new 4 slice toaster. As soon as I saw this one from @haden_usa I added it to my cart. I bought it from @lordandtaylor because it had the fastest shipping and I didn’t want to wait! 

No fancy electronics, screens, or extra features we don’t need. Just simple, straight forward functions and perfect results everytime. Plus it matches all my @cafeappliances too! 😂👍🏻

What do you think of this 4 slice toaster?! 

#toasters #kitchenappliances #kitchendesign #kitchendecor #whitekitchen #farmhousekitchen #farmhousestyle #whiteappliances
I’m obsessed with these leather booties from @en I’m obsessed with these leather booties from @enjoiya! 💃🏼 

The “Steffi” in green are the perfect boots for ushering in spring weather with their delicious vintage leather and worn-in look right out of the box. I love the chunky lug soles and inside zippers to get them on and off easily. 

These are the boots you’ll want to wear again and again. And again. 

Use my coupon code BALLARD20 to get 20% off your order! Find them on www.enjoiya.com

#leatherbooties #enjoiya #italianshoes #realmomstyle #momstyle #momstyletips
All the poop shoveling doesn’t seem so bad with All the poop shoveling doesn’t seem so bad with the prices of eggs right now! 🤪 🐔 🥚 

Guess it’s ok to be a crazy chicken lady and have a homestead now! 🤣

#momlife #crazychickenlady #homesteadlife
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Today was my due date for Dylan. Considering he w Today was my due date for Dylan.

Considering he was my 6th child, it's possible he would have been here by now. It’s been extra hard for me this week. 

Despite my best efforts to be strong and stay positive, I am completely brokenhearted. I’m just being honest. I could pretend I’m fine, but that doesn't do me or anyone else any good to be dishonest about the pain of miscarriage or the grief that comes with losing a child. 

My heart is completely shattered from having an empty womb and an empty nursery. An empty bassinet in the corner and unused tiny newborn outfits, all washed, folded, and ready… for nothing. 

It makes me physically sick to my stomach when I think about it all and I can't even fathom how I got here. How did I get here? 

This isn't how it's supposed to be! I should be holding a newborn right now! It’s so unfair. 

In an instant, my baby was gone and there was nothing I could do to change that. 

It doesn't matter how much time passes or what else happens in life, I will always miss him. My heart with always long for my baby. 

Those who haven't experienced loss tell you that "Don’t worry! Things will get better, just focus on the positive!" but people who actually know this grief and what it actually feels like to lose a baby, won’t tell you that. They know this hard road. They understand that unfortunately you don't just “get over it.” 

The grief doesn't just go away, even if you try to ignore it, it's still there. Like the sun. You don’t have to look at it to know it’s there. You can turn your back on it but it will still warm your skin. 

The grief from losing a child is unbearable. 
It is unpredictable.
It is unforgiving.
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And it completely shatters you when you don’t expect it. 

You don’t get over it. You don’t forget. You simply learn to live with it. And I’m learning to live with it every day. 

It’s been 137 days I’ve had to live without my baby. 

Lord Jesus, please… hold me extra tight tonight. 

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You do not find a happy life. You make it. 

That’s the biggest lesson that grief has taught me. If I just wait around to be happy again, I’ll die sad. 

You don’t get through grief and come out the other side. That’s not how it works. You learn how to grow around it like a tree grows around a rock that’s in the way. You don’t wait for the rock to move. Cause it’s not gonna. 

Choose happy. And then make it happen. 

#choosehappy #joyinthejourney #griefjourney #healingfromtrauma
8 billion smiles in the world, but his is my favor 8 billion smiles in the world, but his is my favorite. 

Happy Valentine’s Day, @daeinexplains 🥰

The last 20 years with you have been my favorite years on this earth. ❤️ 

If I did anything right in my life, it was when I decided to give my heart to you.  You are my best friend, my soul mate, my better half, my rock, my everything. 

I love you.

#couplegoals #marriedlife #motherhoodthroughinstagram #weddingday #marriagegoals #yourestilltheone
Kids love helping if you just let them!💁🏼‍ Kids love helping if you just let them!💁🏼‍♀️

This little guy always asks to help when he sees me cleaning the house, washing the floors, doing laundry, or emptying the dishwasher. That’s what I love about Montessori parenting - it allows kids to do  big jobs and in turn makes them eager to help! 

He was over the moon when we gave him the @lovevery floor mop that actually works! He uses it daily now. The mopping pad is machine washable and you can refill the fluid container on it. I usually just do water and a drop of essential oils because he loves it when everything smells clean! 😜 

Definitely recommend! If you want to grab this mop for your little helper, it’s in the Storyteller Play Kit from Lovevery for 3 year olds. 

LlNK is in my bio to get FREE shipping! 💃🏼

#lovevery #loveverytoddler #loveverypartner #montessoriathome #montessoriplayroom #montessoritoddler
Stop trying to fit your square self in a round hol Stop trying to fit your square self in a round hole. 

Sometimes we outgrown relationships. Sometimes we realize someone else isn’t a good influence on our lives. Sometimes we realize we aren’t a good influence for someone else. Sometimes we need to let things go that aren’t good for us in order to grow. And that’s ok. 

Stop trying to sit at a table you are no longer welcome at. Just be yourself, focus on God, love your family and friends, and the right people will gravitate to you. ✌🏻 

#raisingsaints #momlife #motherhoodunplugged #selflovejourney #growingpains #selfcaresunday
When your toaster breaks from a power surge you ta When your toaster breaks from a power surge you take that as a sign that it’s time to upgrade! 🤪

It wasn’t hard to pick a new 4 slice toaster. As soon as I saw this one from @haden_usa I added it to my cart. I bought it from @lordandtaylor because it had the fastest shipping and I didn’t want to wait! 

No fancy electronics, screens, or extra features we don’t need. Just simple, straight forward functions and perfect results everytime. Plus it matches all my @cafeappliances too! 😂👍🏻

What do you think of this 4 slice toaster?! 

#toasters #kitchenappliances #kitchendesign #kitchendecor #whitekitchen #farmhousekitchen #farmhousestyle #whiteappliances
I’m obsessed with these leather booties from @en I’m obsessed with these leather booties from @enjoiya! 💃🏼 

The “Steffi” in green are the perfect boots for ushering in spring weather with their delicious vintage leather and worn-in look right out of the box. I love the chunky lug soles and inside zippers to get them on and off easily. 

These are the boots you’ll want to wear again and again. And again. 

Use my coupon code BALLARD20 to get 20% off your order! Find them on www.enjoiya.com

#leatherbooties #enjoiya #italianshoes #realmomstyle #momstyle #momstyletips
All the poop shoveling doesn’t seem so bad with All the poop shoveling doesn’t seem so bad with the prices of eggs right now! 🤪 🐔 🥚 

Guess it’s ok to be a crazy chicken lady and have a homestead now! 🤣

#momlife #crazychickenlady #homesteadlife
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