Citrus fruits
Citrus fruits, such as oranges and grapefruit, are teeming with vitamin C. This nutrient is essential for top-notch immune function, as it promotes the production of disease-fighting white blood cells (i.e., immune cells).They are loaded with vitamin C, a powerful antioxidant that helps enhance the production of white blood cells, which are crucial for fighting infections. Vitamin C also helps the body absorb iron and supports the healing process.
Ginger
Ginger contains gingerol, an active compound with anti-inflammatory, antioxidant, and antimicrobial properties, all of which support immune health and reduce inflammation,’ shares Foulsham and Chauhan. Ginger is known for its anti-inflammatory and antioxidant properties, which help support the immune system. Fresh ginger root is more potent than powdered versions and is easily sourced.
Best Sources: Fresh ginger can be found in grocery stores, but for the best quality, look for organic ginger at health food stores or markets specializing in fresh produce. Organic ginger is free from pesticides, enhancing its health benefits.
How to Use: Slice fresh ginger and steep it in hot water for a soothing tea, or grate it into stir-fries, smoothies, and marinades.
Turmeric
From curries to golden lattes, turmeric has been a staple in how we eat. The spice is touted for its ability to boost the immune system and act as an anti-viral. That’s due to the spice’s level of curcumin, which helps lessen inflammation and fights free radicals. That golden spice in curry? That’s turmeric, a medicinal herb used in eastern cultures for thousands of years. Turmeric contains curcumin, a natural compound known to reduce inflammation, fight free radicals, and keep the immune system in balance. It also actives important parts of the immune system such as T cells and B cells.
Yogurt
There’s a clear connection between gut health and the immune system, and yogurt contains probiotics that keep both at their best. Look for yogurts that use live and active cultures, and try to avoid brands loaded with excess sugar. Greek Yogurt is usually your best bet and can be eaten plain, topped with fruits and nuts, or added to dressings. It’s also a great (and healthy) substitute for sour cream!
How to enjoy yogurt:
- Have a bowl of yogurt with fresh fruit and honey.
- Mix yogurt into smoothies or protein shakes.
- Use yogurt as a base for dips and salad dressings.
Eggs
Eggs are among the most nutritious foods on the planet.
A whole egg contains all the nutrients required to turn a single cell into a baby chicken.
A single large boiled egg containsTrusted Source:
- Vitamin A: 8% of the DV (daily value)
- Folate: 6% of the DV
- Pantothenic acid (vitamin B5): 14% of the DV
- Vitamin B12: 23% of the DV
- Riboflavin (vitamin B2): 20% of the DV
- Phosphorus: 7% of the DV
- Selenium: 28% of the DV
- Eggs also contain decent amounts of vitamin D, vitamin E, vitamin B6, calcium and zinc
This comes with 78 calories, 6 grams of protein, and 5 grams of fat.
Eggs also contain various trace nutrients that are important for health.
In fact, eggs are pretty much the perfect food. They contain a little bit of almost every nutrient you need.
If you can get your hands on pastured or omega-3-enriched eggs, these are even more nutrient-dense. They contain higher amounts of omega-3 fat and are much higher in vitamins A and E.
Spinach
Spinach is a powerhouse of vitamins and minerals, especially vitamin C, vitamin E, and antioxidants like flavonoids. These nutrients help enhance immune function, reduce oxidative stress, and support the body’s ability to fight infections. Spinach also contains folate, which is essential for healthy cell growth and tissue repair.
How to enjoy spinach:
- Toss spinach into salads for a nutrient-rich base.
- Add spinach to smoothies for a healthy green boost.
- Saute spinach with garlic and olive oil as a tasty side dish.
Garlic
Garlic is not only a flavorful addition to meals but also a natural immunity booster. It contains compounds like allicin, which have antibacterial, antiviral, and antifungal properties. These compounds help strengthen the immune system and make it easier for your body to fight off infections. Regular consumption of garlic can also help reduce the severity and duration of colds.
How to add garlic to your diet:
- Include fresh garlic in soups, stews, or stir-fries.
- Roast garlic and spread it on toast.
- Add minced garlic to your salad dressings or dips.
Sweet potatoes
Sweet potatoes are rich in beta-carotene, which the body converts to vitamin A—a crucial nutrient for immune health and skin integrity, your body’s first line of defense. Their high fiber content also promotes gut health, which is key for immunity.
Best Sources: Choose organic sweet potatoes for better nutrient density and to avoid potential pesticide residues. Farmers’ markets often carry fresh, seasonal varieties.
How to Use: Roast sweet potatoes as a side dish, mash them for a comforting base, or add cubed sweet potatoes to salads, soups, and stews for a boost of immune-supporting nutrients.
Integrating these superfoods into your daily meals doesn’t just enhance flavor; it also provides your body with essential nutrients to stay strong and healthy. Sourcing these ingredients from high-quality, organic, and sustainable options ensures you’re getting the maximum benefits.
Berry
When it comes to immune-boosting foods, you can’t go wrong with berries such as strawberries, blueberries, and raspberries. According to Dr. Deng, berries are high in antioxidants, which help protect healthy cells from damaging molecules. Berries also offer vitamin C (especially strawberries), an essential immunity nutrient, and fiber, which support the “good” bacteria in the digestive tract, he adds. Aim for two half-cup servings of berries per week, which is easy to do with delicious eats like berry baked oatmeal and smoothie bowls. Or you can always munch on them by the handful straight from the carton in the fridge.
Fatty fish
Salmon, mackerel, and herring are rich in omega-3 fatty acids, which reduce inflammation, increasing airflow and protecting lungs from colds and respiratory infections (salmon is another vitamin D source, too). One animal study also found that the nutrient may help ward off various strains of the flu.