A robust immune system is your body’s best defense against illness, acting as a shield against seasonal bugs and infections. While no single ingredient acts as a magic cure, a diet rich in specific “superfoods” is essential for keeping your immune response functioning at its peak.
To help you stay healthy, here are eight nutrient-packed foods to add to your grocery list.
1. Citrus Fruits
When we catch a cold, most of us instinctively reach for Vitamin C. That’s because this vitamin helps build up your immune system by increasing the production of white blood cells, which are key to fighting infections. Since your body doesn’t produce or store Vitamin C, you need a daily intake for continued health.
- What to eat: Grapefruit, oranges, tangerines, lemons, and limes.
- How to eat them: Squeeze fresh juice over fish, add wedges to your tea, or simply peel and eat them as a snack.
2. Garlic
Garlic is more than just a flavor enhancer; it’s a health powerhouse that has been used medicinally for centuries. It is packed with immune-boosting properties that come from a heavy concentration of sulfur-containing compounds, such as allicin.
- Why it helps: It helps lower blood pressure and slows down the hardening of the arteries.
- Tip: For the most potent health benefits, crush or chop the garlic and let it sit for a few minutes before cooking.
3. Leafy Green Vegetables
Greens like spinach, kale, and chard are nutritional treasures. They are loaded with Vitamin C and packed with numerous antioxidants and beta carotene, which may increase the infection-fighting ability of our immune systems.
- Best preparation: To retain the most nutrients, cook these greens as little as possible—steaming is often the best method.
4. Almonds
While Vitamin C is often the go-to for immunity, Vitamin E is crucial for a healthy immune system, too. It is a fat-soluble vitamin, meaning it requires the presence of fat to be absorbed properly. Nuts, such as almonds, are packed with the vitamin and also have healthy fats.
- Serving size: A small handful (about 45 nuts) provides nearly 100% of the recommended daily amount of Vitamin E.
5. Oily Fish
Fish like salmon, tuna, pilchards, and mackerel are rich in Omega-3 fatty acids. These healthy fats are known to reduce inflammation, which is important because chronic inflammation can suppress your immune system.
- Bonus nutrient: Oily fish is also a great source of Vitamin D, a nutrient vital for immune regulation that many people are deficient in.
6. Yogurt
Look for yogurts that have “live and active cultures” printed on the label, like Greek yogurt. These cultures may stimulate your immune system to help fight diseases.
- Gut health connection: Since a vast majority of your immune system actually resides in your gut, maintaining a healthy microbiome with probiotics is one of the most effective ways to stay healthy.
- Sweetening tip: Try to buy plain yogurt and sweeten it yourself with healthy fruits or a drizzle of honey to avoid added sugars.
7. Broccoli
Broccoli is supercharged with vitamins and minerals. Packed with Vitamins A, C, and K, as well as fiber and many other antioxidants, it is one of the healthiest vegetables you can put on your plate.
- The key: Like leafy greens, the key to keeping its power intact is to cook it as little as possible—or better yet, eat it raw.
8. Berries
Blueberries, strawberries, raspberries, and blackberries are loaded with antioxidants that help fight oxidative stress. Many berries contain flavonoids, a type of antioxidant that is essential for the immune defense system in the respiratory tract.
- Versatility: Whether fresh or frozen, they are easy to add to oatmeal, smoothies, or yogurt for a nutrient boost.
