Foods That Boost Your Immune System
Subject: Foods That Boost Your Immune System
In our last blog, we talked about some
food “no-no’s” that reduce your immune response and increase your chances of
infection or disease.
Today, we’ll talk about the opposite: foods
that actually increase your immune response.
Eating the following foods will boost your
•Citrus Fruits: Almost all citrus fruits are
high in Vitamin C. Women should get 75 mg of
Vitamin C a day and men should aim for 90 mg.
Some examples of citrus fruits include oranges,
grapefruits, tangerines, lemons and limes.
•Red Bell Peppers: These contain almost three
times the Vitamin C as an orange and also provide
beta carotene, which your body changes into
•Broccoli: This veggie is packed with Vitamins
A, C, E, and other antioxidants, as well as fiber.
The key is to cook it as little as possible to
retain the nutrients.
•Garlic: Garlic’s immune-boosting abilities seem
to come from a high concentration of sulfur-containing
compounds like allicin.
•Ginger: This may reduce inflammation, which
helps your immune system.
•Spinach: Spinach is rich with Vitamin C and other
antioxidants and beta carotene. Light cooking, as
with broccoli, makes it easier to absorb the
•Yogurt: As with other probiotics, look for
yogurt with live cultures of bacteria.
Also, aim for plain yogurt instead of those loaded
with sugar. You can sweeten it yourself with some
honey or fruit slices.
•Almonds: These nuts are packed with Vitamin E,
another vitamin essential to the immune system.
A half-cup serving gives you 100% of your daily
•Turmeric: Curcumin, the chemical that gives
turmeric its yellow color
shows promise as an
•Green Tea: Both green and black teas are packed
with flavonoids, a type of antioxidant, but green
tea also has epigallocatechin gallate (EGCG), which
enhances the immune system (EGCG is leached out of black tea by the fermentation process).
Green tea also contains the amino acid L-theanine,
which helps your T-cells produce germ-fighting
•Papaya: One medium fruit can contain double the
daily recommended amount of Vitamin C. It also
contains a digestive enzyme called papain that
is an anti-inflammatory.
•Poultry: About three ounces of light turkey
or chicken meat contains nearly one-third of your
daily recommended amount of Vitamin B6, which is
needed by the immune system.
In our final blog of the week, we’ll talk about
supplements and whether or not they help boost
your immune system.
Marie Jane Lewin "The Beauty Alchemist"