The best foods to bolster the immune system

Mar 20th 2020

The best foods to bolster the immune system

Now, more than ever is the time to focus on wellness for the immune system. It may not be easy to simply distance yourself from people, especially if you work or have errands to run, but there are things you can do right now to better prepare yourself for whatever might come your way.

For a natural boost to your immune system here are the foods you need to know about, and the vitamins and minerals they provide.

List of Food and Vitamins

1. Citrus fruits like oranges, grapefruit, and lemons and also bell peppers, strawberries, and broccoli are packed with vitamin C which is an age-old way to help support the immune system and reduce the length of colds and infections. More specifically vitamin C supports the immune system’s antimicrobial and cell-killing activities as well as reducing the number of germs spread and proliferated through respiration.

2. Zinc is an invaluable mineral for immune system defense, but too much of it can be counterproductive for your efforts. 40mg daily is considered the upper limit for zinc intake for adults, while infants should take no more than 6mg. Zinc works similarly to vitamin C while also producing immune cells. You can find it in foods like oysters, baked beans, cashews, and chickpeas.

3. Vitamin E is a powerful antioxidant and essential for good immune health among those in the older population. Almonds and sunflower seeds are great sources for vitamin E, so are peanut butter, spinach, and corn.

4. If you’re REALLY looking to enhance the immune system, consider adding Omega-3 to your diet. Omega-3 can be found in oily fish like tuna, salmon, and trout and can help regulate inflammation levels in the body to reduce accompanying soreness and defend against more serious diseases like rheumatoid arthritis.

5. Turmeric and Garlic aren’t just flavor add-ins for food, they can also manage inflammation and garlic has been a natural remedy for sore throats for ages. With these two ingredients, you can help the body fight illness while also protecting your muscles from the inevitable aches.

6. Other foods known for reducing cold-related symptoms are yogurt, chicken soup, eggs, oatmeal, and green tea. 

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