The connection between diet and immunity is well-established in the scientific community. Just like a car, your body functions best when it’s fueled with the right nutrients. If you’re looking to strengthen your immune response, here are 10 popular foods that are scientifically proven to boost your immune system.
Foods to Boost Immune System
1. Chicken Soup:
The chicken soup health benefits go beyond its comfort-food status. The soup’s ability to boost the immune system can be attributed to its rich blend of nutrients that play a vital role in immune health.
Chicken, the star ingredient, is rich in protein and releases an amino acid called cysteine during cooking, which resembles a drug used to treat bronchitis and respiratory infections. This can thin mucus in the lungs and aid its expulsion, helping ease cold symptoms (1).
Also, the soup’s broth is traditionally simmered with vegetables like carrots and celery, and herbs such as garlic. These ingredients are packed with vitamins and minerals that further support immune health.
Moreover, research by the University of Nebraska Medical Center found that chicken soup could have mild anti-inflammatory effects, possibly reducing cold symptoms and boosting the immune system (2).
Lastly, hot liquids, including chicken soup, can help soothe a sore throat and alleviate congestion, providing relief when you’re unwell. So, while not a cure-all, chicken soup has science-backed immune-boosting benefits that can help when you’re under the weather.
2. Strawberries:
Strawberries are more than just a sweet and delicious fruit. The strawberries health benefits are extensive and can play a crucial role in boosting the immune system.
The key lies in their rich vitamin C content. This essential vitamin is well-known for its immune-boosting properties. It helps stimulate the production of white blood cells, our body’s first line of defense against infections and diseases (3). One serving of strawberries contains over half of our daily vitamin C requirement.
In addition to vitamin C, strawberries are also high in antioxidants. These compounds help to protect our cells from damage and bolster the immune system (4).
Moreover, the manganese found in strawberries can aid in the overall strengthening of the immune response by supporting both the development and functioning of immune cells (5).
Incorporating strawberries into your diet is a delicious and nutritious way to help support and boost your immune system. They can be enjoyed on their own, tossed in salads, blended in smoothies, or added to your morning cereal. So, reap the immune-boosting benefits of strawberries while savouring their delightful taste.
3. Spinach:
Spinach, a versatile leafy green, is packed with a host of nutrients, providing numerous health benefits, including boosting the immune system – one of the key spinach health benefits.
Rich in Vitamin C, spinach helps stimulate the production of antibodies and enhances immune cell function, playing a crucial role in the immune defense (6).
Beyond Vitamin C, spinach is also packed with antioxidants, including beta carotene, which is known to enhance the infection-fighting ability of our immune system (7).
In addition to these, spinach contains folate, a B vitamin that aids the body’s cells in repairing and generating DNA. Plus, its rich supply of magnesium helps support immune function by maintaining cell metabolism (8).
Finally, the iron present in spinach helps boost the immune system by supporting the health and function of lymphocytes, cells that produce antibodies and help defend the body against disease (9).
Incorporating spinach into your meals can give you a powerful immune boost, whether it’s tossed in salads, blended in smoothies, or sautéed as a side dish. Enjoy the benefits of spinach and give your immune system a healthy boost.
4. Turmeric:
Turmeric, a golden spice often used in curries and teas, provides an array of health benefits. One of the most notable turmeric health benefits is its potential to boost the immune system.
The secret lies in curcumin, a compound found in turmeric. Research shows that curcumin can modulate the activation of various immune cells, enhancing the body’s immune response (10). It also has potent anti-inflammatory and antioxidant properties that can protect immune cells from damage (11).
Moreover, curcumin can enhance antibody responses, which can improve your body’s natural defense mechanism (12).
Turmeric’s potential benefits extend beyond curcumin. The spice is also rich in other compounds that can support a robust immune system, such as various vitamins, minerals, and fiber.
So, whether it’s sprinkled onto foods, blended into smoothies, or steeped in hot water for tea, incorporating turmeric into your diet can be a flavorful way to give your immune system a healthy boost. As with any supplement, it’s always best to consult a healthcare provider before beginning a new regimen.
5. Sweet Potatoes:
Sweet potatoes, with their rich, vibrant color and delightful taste, are a nutritional powerhouse, offering many health benefits, among which boosting the immune system is a key advantage. The sweet potatoes health benefits extend to supporting immunity due to their high nutrient content.
They’re exceptionally high in beta-carotene, a powerful antioxidant that can be converted into vitamin A in the body. Vitamin A plays a critical role in maintaining the health of our skin and mucous membranes, our body’s first line of defense against pathogens (13).
Also, sweet potatoes are rich in vitamin C, which is well known for its immune-boosting properties and its role in the production of white blood cells, which are crucial for fighting off infections (14).
Moreover, they are a good source of dietary fiber, which supports a healthy gut. A healthy gut microbiome is essential for a robust immune system as a significant portion of our immune cells reside in our gut (15).
Incorporating sweet potatoes into your diet can help boost your immune system while enjoying their delicious taste, whether they’re baked, boiled, or turned into a comforting soup.
6. Almonds:
Almonds are more than just a tasty snack; they also offer numerous health benefits. One of the key almonds health benefits is their ability to support and boost the immune system.
Almonds are particularly high in vitamin E, a powerful antioxidant that protects your cells from oxidative damage and supports immune function. Just a half-cup serving of almonds provides almost 100 percent of the recommended daily amount of this immune-boosting vitamin (16).
Additionally, almonds contain high levels of healthy fats, protein, and fiber, which are essential for maintaining overall health and enhancing immune response (17).
Almonds are also rich in magnesium and zinc, two minerals that are crucial for immune function. Zinc is vital for immune cell development and function, while magnesium helps to keep the immune system strong and helps to fight off infections (18, 19).
Incorporating almonds into your diet can help to maintain and boost your immune system. Whether you prefer them raw, roasted, or turned into almond butter, almonds can be a delicious part of a healthy, immune-boosting diet.
7. Garlic:
Garlic, a staple ingredient in various cuisines worldwide, is renowned for its potent medicinal properties. Among the garlic health benefits, its ability to boost the immune system is particularly noteworthy.
Garlic contains compounds like allicin, diallyl disulfide, and s-allyl cysteine, which have been found to boost the disease-fighting response of white blood cells in the body when they encounter viruses, such as those that cause the common cold or flu (20).
Furthermore, garlic has antioxidant properties which help protect the immune system against damage. Its sulfur-containing compounds serve as potent antioxidants that combat oxidative stress in the body, a key factor in weakening the immune system (21).
Garlic is also known for its antimicrobial and antiviral properties, which can help the immune system fight against bacteria and viruses (22).
Incorporating garlic into your diet is a flavorful way to boost your immune system. Whether it’s tossed into a stir-fry, blended into a sauce, or roasted with vegetables, the health benefits of garlic can play a significant role in maintaining a strong immune system.
8. Yogurt:
Yogurt, a versatile and popular dairy product, is cherished globally for its taste and nutritional value. But did you know that one of the key yogurt health benefits is its potential to boost the immune system?
Yogurt is a great source of probiotics, also known as “friendly bacteria.” These beneficial microorganisms support a healthy gut microbiome, crucial for our immune system. They help balance our gut flora and enhance the body’s immune response to fend off harmful pathogens (23).
Moreover, yogurt is rich in protein and vitamins like B2 (riboflavin) and B12, all of which contribute to a healthy immune system (24).
Additionally, yogurt contains vitamin D, particularly if it’s fortified. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases (25).
So, whether it’s consumed plain, combined with fruits, or used as a base for smoothies, incorporating yogurt into your diet can provide you with a tasty way to boost your immune system and maintain overall health.
9. Avocado:
Avocado, with its creamy texture and distinctive taste, is more than just a staple for your toast or guacamole. A pivotal part of the avocado health benefits is its potential to boost your immune system.
One of the crucial nutrients in avocados is glutathione. This powerful antioxidant helps the immune system by protecting our cells from oxidative stress and damage (26).
Additionally, avocados are rich in essential vitamins like C and E, both known for their immune-boosting properties. Vitamin C stimulates the production of white blood cells, while vitamin E helps to neutralize free radicals, thereby enhancing immune function (27, 28).
Moreover, avocados are high in healthy fats, which are needed for the absorption of fat-soluble vitamins like vitamins A, D, E, and K. These vitamins play vital roles in immune health (29).
Including avocados in your diet can therefore provide a tasty and effective way to boost your immune system, whether in salads, smoothies, or on your morning toast. Enjoy the nutritional powerhouse that is avocado and give your immune system a healthy boost!
10. Green Tea:
Green tea, a widely-consumed beverage, offers a multitude of health benefits, including the ability to boost the immune system.
The immune-boosting properties of green tea are primarily due to its high content of polyphenols, particularly catechins, potent antioxidants that help protect cells from damage by harmful free radicals (30). Epigallocatechin gallate (EGCG), a specific catechin in green tea, has been found to enhance immune function (31).
Furthermore, green tea contains an amino acid known as L-theanine, which aids in the production of infection-fighting compounds in T-cells, bolstering the immune system (32).
Additionally, the polyphenols in green tea also promote gut health, contributing to a healthier gut microbiome. This is crucial as a substantial portion of the immune system is in the gut (33).
Incorporating green tea into your daily routine not only provides a calming ritual but also offers a delicious way to boost your immune system, demonstrating the multifaceted green tea health benefits.
It’s always important to remember that no single food will “bulletproof” your health. A truly healthy immune system depends on a balanced diet and lifestyle. Regular exercise, adequate sleep, good hydration, and stress management are just as important for immunity as the foods you consume. By incorporating these popular foods into your diet and following a healthy lifestyle, you can boost your immune system and enhance your ability to ward off illnesses. So, enjoy these tasty and nutritious foods knowing that you are helping to fortify your immune defences.
