8 powerful immune system boosters

How to improve the immune system?

Eating the right healthy food is a great way to improve your immune system and to protect your body from getting the flu, viruses or the common cold. It’s also a perfect way to keep your immune system running strong. If you are struggling with your immune system this is a list of healthy foods on how to improve your immune system. Plan your daily meals to include the following 8 powerful immune system boosters and you will increase your chances to stay healthy.


1. Citrus
citrus fruit - powerful immune system boosters

Almost all citrus foods are rich in vitamin C. This vitamin is thought to increase the production of white blood cells. Vitamin C is also essential for fighting infections. Since your body doesn’t produce or store it, daily intake of this vitamin is essential if you want to keep your health and immune system strong.


2. Bell Peppers

The bell peppers are also one of the most powerful immune system boosters. They have twice as much vitamin C as citrus fruits. They are a great source of beta-carotene, which not only helps maintain healthy skin and eyes but studies suggest they could also increase immunity and boost your immune system.


3. Ginger

Ginger can not only be warming on a cold day, but it can also help promote healthy sweating, which is often helpful during colds and flu. A good sweat may do a lot more than simply assist detoxification. The heat we feel from ginger is due to the gingerol which is a cousin to capsaicin, the stuff that makes chili peppers hot. It is also believed that ginger root acts similarly to vitamin C. It is a food that can prevent a cold before it starts.


4. Spinach

Spinach Smoothie - powerful immune system boostersWe put Spinach in this list not just because it’s rich in vitamin C, but also because it’s packed with numerous antioxidants and beta-carotene, which may increase the infection-fighting capability of our immune systems. Similar to broccoli, it is best cooked as little as possible so that its nutrients are retained. Eat it regularly to improve your immune system. Besides boosting your immune system, it is rich in iron and helps your blood produce more red blood cells.


5. Broccoli

Broccoli is another vegetable that is rich with antioxidants and the vitamins A, C, and E. This vegetable could easily be one of the healthiest vegetables you can put on your table. Just like the spinach, cook broccoli as little as possible to retain the nutrients.


6. Almonds

When we are thinking about how to prevent and fight off colds, vitamin E tends to take a backseat to the more commonly mentioned vitamin C. But vitamin E is a key to a healthy immune system.  Nuts (especially almonds) are packed with vitamin E. A half-cup serving provides nearly 100 percent of the recommended daily amount.


7. Blueberries and raspberries

blueberries and raspberries - powerful immune system boostersBlueberries and raspberries is rate very high in antioxidant capacity (ORAC of 6,520) compared to other fruits and vegetables. Wild blueberries in particular are potent immune boosters. They contain powerful phytochemicals, such as anthocyanin, which is the pigment that gives blueberries their color. Also, they are lower in sugar than many other fruits.


8. Mushrooms

Mushrooms are perfect and powerful immune system boosters because they are rich in protein, fiber, vitamin C, B vitamins, calcium, and other minerals. Mushrooms also contain powerful compounds called beta-glucans, which have been long known for their immune enhancing properties. The beta-glucans in medicinal mushrooms (especially Reishi, Shiitake, and Maitake) are notable for their ability to activate/modulate your immune system.

This is a only a small list of healthy foods on how to improve the immune system. If you want to know more about how you can stay healthy during the winter season, we suggest you read our last post: How to stay healthy during the winter season?

We know that there are many other things that perhaps you are already doing to protect your yourself from the flu, colds, and other illnesses. We would like to know how you are boosting your immune system. Please share it with us in the comments bellow.

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