Foods to Boost Your Immune System

by | Mar 20, 2024 | Health & Nutrition

It’s important to maintain a healthy lifestyle, but it’s especially important in times such as the Coronavirus outbreak. One simple way you can prevent illness, besides good hygiene, good sleep, and exercise, is by boosting your immune system (something that can be done from the comfort of your own home while social-distancing!). 

We’ll spare the science class, but let’s dive a little into types of foods that strengthen and boost your immune system and why they do.

Vitamin C

Chances are you’ve taken Vitamin C tablets or supplements, especially when you feel a cold coming on. It’s common knowledge that Vitamin C boosts immunity, but how? Vitamin C has antioxidant properties that help protect white blood cells from toxins they produce when fighting against pathogens and stimulates the production of antibodies.

What foods contain essential Vitamin C?

  • Oranges
  • Kale
  • Broccoli
  • Brussel Sprouts
  • Lemons
  • Strawberries

Omega-3 

You don’t have to throw back fish oil capsules to get your essential Omega-3 fatty acids. Omega 3 plays an important role in your immune system in that it helps reduce inflammation and prevent immune system disorders, such as Chron’s disease and Ulcerative Colitis. There are plenty of sources of this fatty acid that you can easily incorporate into your everyday diet. 

What foods contain essential Omega-3 fatty acids?

  • Oily Fishes (such as salmon, tuna, trout)
  • Walnuts 
  • Edamame
  • Eggs
  • Chia Seeds

Zinc

Zinc is an essential mineral that aids in the production of immune cells and also helps fight off bacteria and viruses. While Zinc deficiency is uncommon with a typical American diet, it’s important to be sure you get the amount your body needs.

What foods contain Zinc?

  • Chickpeas
  • Cashews
  • Oysters
  • Turkey

Carotenoids

Carotenoids contain powerful antioxidants and can help enhance your immune system. There are more than 600 types of Carotenoids, and some can be converted into Vitamin A. Below are some common foods containing these essential Carotenoids:

What foods contain Carotenoids?

  • Carrots (go figure!)
  • Papaya
  • Mango
  • Yams
  • Tomatoes

Vitamin E

Like Carotenoids, Vitamin E is also a powerful antioxidant that can help fight off infection and boost your system’s immune response. 

  • Almonds
  • Avocados
  • Spinach
  • Seeds

Like Carotenoids, Vitamin E is also a powerful antioxidant that can help fight off infection and boost your system’s immune response. 

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