Foods that fight infection. Boosting Your Immune System: 15 Powerful Foods to Fight Infection

02.09.202327.06.2023 by alexxlab

Discover the top 15 foods to strengthen your immune system and ward off colds, flu, and other infections. From citrus fruits to bell peppers, these nutrient-rich foods can help keep your body’s defenses strong.

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Citrus Fruits: Nature’s Vitamin C Powerhouse

Citrus fruits, such as oranges, grapefruits, clementines, tangerines, lemons, and limes, are renowned for their high vitamin C content. Vitamin C is thought to increase the production of white blood cells, which are crucial for fighting infections. The recommended daily amount of vitamin C is 75 mg for women and 90 mg for men. While vitamin C may help you recover from a cold faster, there is currently no evidence that it is effective against COVID-19.

Bell Peppers: A Vitamin C Superstar

Did you know that red bell peppers contain almost 3 times as much vitamin C (127 mg) as a Florida orange (45 mg)? In addition to their impressive vitamin C content, bell peppers are also a rich source of beta-carotene, which your body converts into vitamin A to support healthy skin and eyes.

Broccoli: A Nutrient-Dense Powerhouse

Broccoli is packed with vitamins A, C, and E, as well as fiber and antioxidants. To preserve its nutrient content, it’s best to cook broccoli as little as possible, or even eat it raw. Research has shown that steaming or microwaving are the most effective ways to retain its beneficial nutrients.

Garlic: An Immune-Boosting Powerhouse

Garlic has long been used for its medicinal properties, and it’s especially known for its immune-boosting abilities. The sulfur-containing compounds in garlic, such as allicin, are believed to be responsible for its immune-enhancing effects. Garlic may also help lower blood pressure and slow the hardening of arteries.

Ginger: A Versatile Immune-Supporter

Ginger is a popular ingredient used to fight infections and reduce inflammation. It may help alleviate sore throats and nausea, and its active compound, gingerol, has been shown to have anti-inflammatory and cholesterol-lowering properties.

Spinach: A Nutrient-Dense Superfood

Spinach is not only rich in vitamin C, but it also contains numerous antioxidants and beta-carotene, which can enhance the infection-fighting abilities of the immune system. While raw spinach retains more nutrients, light cooking can help make some of its nutrients more bioavailable.

Yogurt: A Probiotic-Rich Immune Booster

Look for yogurts that contain “live and active cultures,” as these probiotics may stimulate the immune system and help fight diseases. Yogurt is also a great source of vitamin D, which helps regulate the immune system. While vitamin D supplements may help protect those with a deficiency, there is no evidence that it can treat a COVID-19 infection.

Nuts and Seeds: A Vitamin E-Packed Immune Ally

Vitamin E is a powerful antioxidant that is essential for a healthy immune system. As a fat-soluble vitamin, it requires the presence of fat to be properly absorbed. Nuts and seeds, such as almonds, sunflower seeds, and hazelnuts, are excellent sources of vitamin E.

Which foods are the best for boosting the immune system?

The top foods for boosting the immune system include citrus fruits, bell peppers, broccoli, garlic, ginger, spinach, yogurt, and nuts and seeds. These nutrient-rich foods are packed with vitamins, minerals, and antioxidants that can help strengthen the body’s natural defenses against infections and illnesses.

How can I incorporate more immune-boosting foods into my diet?

To incorporate more immune-boosting foods into your diet, try the following:
– Add citrus fruits, such as oranges or grapefruits, to your breakfast
– Snack on bell pepper slices or a handful of nuts and seeds
– Include broccoli or spinach in your lunch or dinner salads
– Use fresh ginger in your cooking or make ginger tea
– Opt for plain, probiotic-rich yogurt as a healthy snack or dessert

Can certain foods prevent or treat COVID-19?

No, there is currently no evidence that any specific food or supplement can prevent or treat COVID-19. While a healthy, balanced diet rich in immune-boosting nutrients is important for overall health, no food or supplement has been proven to protect against or cure COVID-19. The best ways to prevent the spread of COVID-19 are to follow public health guidelines, such as practicing social distancing, wearing masks, and getting vaccinated.

What is the recommended daily intake of vitamin C?

The recommended daily amount of vitamin C is 75 mg for women and 90 mg for men. While vitamin C supplements may help you recover from a cold faster, there is no evidence that it is effective against COVID-19 specifically.

How much vitamin D should I take to support my immune system?

Vitamin D helps regulate the immune system, and some studies suggest that vitamin D deficiency may increase the risk and severity of COVID-19. However, there is no evidence that vitamin D supplements can treat or cure a COVID-19 infection. The recommended daily intake of vitamin D is 600 IU for adults, but individuals with a deficiency may need higher doses prescribed by their healthcare provider.

Can certain foods help prevent or shorten the duration of a cold?

While there is no definitive cure for the common cold, some foods may help boost the immune system and potentially shorten the duration of a cold. Citrus fruits, broccoli, and yogurt are all excellent sources of vitamins and nutrients that can support immune function. However, more research is needed to conclusively determine the effectiveness of specific foods in preventing or shortening colds.

Citrus, Bell Peppers & More

Regularly eating a variety of nutritious foods rich in vitamins and minerals, such as citrus fruits and spinach, can help boost your immune health.

Feeding your body certain foods may help keep your immune system strong.

If you’re looking for ways to prevent colds, the flu, and other infections, your first step should be a visit to your local grocery store. Plan your meals to include these 15 powerful immune system boosters.

Important note
No supplement will cure or prevent disease, and no supplement or diet can protect you from COVID-19. Currently, no research supports the use of any supplement to protect against COVID-19 specifically.

Food Fix: Immune System Boost

Most people turn straight to vitamin C after they’ve caught a cold. That’s because it helps build up your immune system.

Vitamin C is thought to increase the production of white blood cells, which are key to fighting infections.

Most citrus fruits are high in vitamin C. With such a variety to choose from, it’s easy to add a squeeze of this vitamin to any meal.

Popular citrus fruits include:

grapefruit
oranges
clementines
tangerines
lemons
limes

Because your body doesn’t produce or store it, you need daily vitamin C for continued health. The recommended daily amount for most adults is:

75 mg for women
90 mg for men

If you opt for supplements, avoid taking more than 2,000 milligrams (mg) a day.

Also keep in mind that while vitamin C might help you recover from a cold quicker, there’s no evidence yet that it’s effective against COVID-19.

Ounce for ounce, red bell peppers contain almost 3 times as much vitamin C (127 mg) as a Florida orange (45 mg). They’re also a rich source of beta-carotene.

Besides boosting your immune system, vitamin C may help you maintain healthy skin. Beta-carotene, which your body converts into vitamin A, helps keep your eyes and skin healthy.

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Broccoli is supercharged with vitamins and minerals. Packed with vitamins A, C, and E, as well as fiber and many other antioxidants, broccoli is one of the healthiest vegetables you can put on your plate.

The key to keeping its power intact is to cook it as little as possible — or better yet, not at all. Research has shown that steaming or microwaving are the best ways to keep more nutrients in the food.

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Garlic adds flavor to food and has long been used for medicinal purposes.

Early civilizations recognized its value in fighting infections. Garlic may also slow down hardening of the arteries, and people use it to treat high blood pressure.

Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin.

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Ginger is another ingredient many turn to after getting sick. Ginger may help decrease inflammation, which can help reduce a sore throat and inflammatory illnesses. It may also help with nausea.

While it’s used in many sweet desserts, ginger packs some heat in the form of gingerol, a relative of capsaicin.

Ginger may also decrease chronic pain and might even possess cholesterol-lowering properties.

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Spinach made our list not just because it’s rich in vitamin C — it’s also packed with numerous antioxidants and beta-carotene, which may both increase the infection-fighting ability of our immune systems.

Similar to broccoli, spinach is healthiest when cooked as little as possible so that it retains its nutrients. However, light cooking makes it easier to absorb the vitamin A and allows other nutrients to be released from oxalic acid, an antinutrient.

Check out some spinach recipes here.

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Look for yogurts that have the phrase “live and active cultures” printed on the label, like Greek yogurt. These cultures may stimulate your immune system to help fight diseases.

Try to get plain yogurts rather than the kind that are flavored and loaded with sugar. You can sweeten plain yogurt yourself with healthy fruits and a drizzle of honey instead.

Yogurt can also be a great source of vitamin D, so try to select brands fortified with this vitamin. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases.

Clinical trials are even in the works to study its possible effects on COVID-19.

Research so far suggests that vitamin D deficiency may increase the risk for COVID19 and the severity of disease progression in people with the infection. Experts therefore believe supplementation may protect people with a vitamin D deficiency. However, there is no evidence that vitamin D can treat a COVID19 infection.

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When it comes to preventing and fighting off colds, vitamin E tends to take a backseat to vitamin C. However, this powerful antioxidant is key to a healthy immune system.

It’s a fat-soluble vitamin, which means it requires the presence of fat to be absorbed properly. Nuts, such as almonds, are packed with the vitamin and also have healthy fats.

Adults only need about 15 mg of vitamin E each day. A half-cup serving of almonds, which is about 46 whole, shelled almonds, provides around 100% of the recommended daily amount.

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Sunflower seeds are full of nutrients, including phosphorous, magnesium, and vitamins B6 and E.

Vitamin E is important in regulating and maintaining immune system function. Other foods with high amounts of vitamin E include avocados and dark leafy greens.

Sunflower seeds are also high in selenium. Just 1 ounce contains nearly half the selenium that the average adult needs daily. A variety of studies, mostly performed on animals, have looked at its potential to combat viral infections such as swine flu (h2N1).

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You may know turmeric as a key ingredient in many curries. This bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis.

Research shows that high concentrations of curcumin, which gives turmeric its distinctive color, can help decrease exercise-induced muscle damage. Curcumin has promise as an immune booster (based on findings from animal studies) with antimicrobial properties. More research is needed.

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Both green and black teas are packed with flavonoids, a type of antioxidant. Where green tea really excels is in its levels of epigallocatechin gallate (EGCG), another powerful antioxidant.

Research has suggested that EGCG may have antiviral properties that support the immune system. The fermentation process black tea goes through destroys a lot of the EGCG. Green tea, on the other hand, is steamed and not fermented, so the EGCG is preserved.

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One small papaya contains 100% of the daily recommended amount of vitamin C. Papayas also have a digestive enzyme called papain that has anti-inflammatory effects.

Papayas have decent amounts of potassium, magnesium, and folate, all of which are beneficial to your overall health.

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Like papayas, kiwis are a rich source of essential nutrients, including folate, potassium, vitamin K, and vitamin C.

Vitamin C boosts the white blood cells to fight infection, while kiwi’s other nutrients keep the rest of your body functioning properly.

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When you’re sick, and you reach for chicken soup, it’s more than just the placebo effect that makes you feel better. The soup may help lower inflammation, which could improve symptoms of a cold.

Poultry, such as chicken and turkey, is high in vitamin B6. About 3 ounces of light turkey or chicken meat contains nearly one-third of your daily recommended amount of B6.

Vitamin B6 is an important player in many of the chemical reactions that happen in the body. It’s also vital to the formation of new and healthy red blood cells.

Stock or broth made by boiling chicken bones contains gelatin, chondroitin, and other nutrients helpful for gut healing and immunity.

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Shellfish isn’t what jumps to mind for many who are trying to boost their immune system, but some types of shellfish provide zinc, a nutrient that supports immune function.

Varieties of shellfish that are high in zinc include:

oysters
crab
lobster
mussels

Keep in mind that you don’t want to have more than the daily recommended amount of zinc in your diet:

11 mg for adult men
8 mg for most adult women

Too much zinc can actually inhibit immune system function.

How can I boost my immune system quickly?

There is no instant way to boost your immune system, but the sooner you get started with the following tips, the sooner you will boost your overall wellbeing and, ultimately, your immune system.

eating a healthy, varied diet with plenty of fresh foods and whole grains
exercise
manage your weight
get enough sleep
avoid or quit smoking
limit alcohol consumption

What foods help fight infections?

Some foods will boost your immune system while others have antimicrobial properties, which means they may help fight bacteria, viruses, and other pathogens. Examples include herbs and spices, such as oregano, cinnamon, clove, and rosemary.

Cruciferous vegetables, such as kale and rutabaga, citrus fruits, parsley, and a wide range of other plant-based foods also contain nutrients that appear to have antimicrobial properties.

What vegetables are good for the immune system?

Red peppers, spinach, broccoli are good choices, as well as those that add flavor, such as ginger, turmeric, and garlic.

Can bananas boost your immune system?

Bananas contain a substance called banana lectin. One mouse study found evidence that banana lectin might have effects that could enhance the immune system.

Fresh foods can provide our bodies with nutrients our immune system needs to work correctly. You need a variety of fruits, vegetables, whole grains, herbs, and spices in your diet to enable your body to stay as healthy as possible.

Good choices of foods to boost the immune system include citrus fruits, spinach, almonds, papaya, and green tea.

It’s worth remembering though, that diet alone can’t keep us healthy. It’s also essential to exercise, maintain a moderate weight, and avoid harmful habits such as smoking and a high alcohol intake.