9 Natural Immune Boosters You Should Have On Hand

immune boosting foods

With everything happening around the world, our #1 priority should be to boost our immune systems!

Think about it: the people most at risk for catching COVID19 are those who are immunocompromised. Without a strong internal defense, their bodies are unable to fight off the virus.

Boosting your immunity is actually not as hard as you might think. Sleeping better, drinking more water, fighting stress, and doing more exercise will do wonders to raise your immunity.

But, in the end, it’s food that will have the greatest impact!

Here are the best natural immune boosters that you can eat today to raise your body’s natural defenses and protect yourself against the virus:

Citrus Fruits

Of course these are going to be at the top of the list! Thanks to their high Vitamin C levels, you can expect to find them on every list of immune-boosting foods.

Vitamin C helps to increase your production of white blood cells, the internal defense system that attacks and neutralizes viruses, bacteria, and other germs. With more white blood cells, your body is better able to defend itself from external attacks.

Your body doesn’t produce any Vitamin C on its own, which means it’s vital that you get it from outside sources. That includes citrus fruits like:

  • Lemons
  • Limes
  • Oranges
  • Grapefruits
  • Tangerines
  • Clementines

These are all rich in Vitamin C, so they’ll provide your body with the antioxidant it needs to produce more white blood cells and protect you from invaders.

Broccoli

It’s not just fruit that contain a lot of Vitamin C—veggies like broccoli are chock full of the stuff!

Broccoli also contains Vitamins A and E, both of which are crucial for protecting you from disease. The high vitamin and mineral content of broccoli will boost your natural immunity and help you fight off viruses and bacteria.

Just make sure to cook it as little as possible! While you might not be able to eat it raw, you should only steam it lightly—just enough to give it a bit of softness without turning it to mush. Broccoli in its raw and lightly-cooked states is highly nutritious and an amazing source of easily bioavailable nutrients.

Red Bell Peppers

All colored bell peppers contain antioxidants—orange and yellow peppers give you more Vitamin A, but red bell peppers are loaded to the brim with Vitamin C.

In fact, you’ll find that red bell peppers contain more Vitamin C per ounce than citrus fruits. They’re amazing for your immune system because all that Vitamin C helps to produce more germ-fighting white blood cells.

Stock up on red bell peppers and add them into your meals to give your body a nice boost of antioxidants and Vitamin C!

Garlic

It’s not just for repelling friends and killing vampires!

Garlic is a natural source of zinc, one of the best immune-boosting minerals on the planet. However, its primary benefit for your immune system comes from its high content of allicin, a sulfur-containing compound that will boost your immunity and fight off invading pathogens.

Plus, it can help to deal with other existing health conditions—such as cardiac health problems—that might put you at risk for more serious complications of a viral infection.

Spinach

Yet another kickass Vitamin C-loaded green veggie to add to your diet!

Spinach is rich in Vitamin C, but it also contains beta-carotene (which is turned into Vitamin A in your body), folate, calcium, and a number of other critical nutrients. It will make your body more effective at fighting off infections and boost your natural resistance to disease.

Cook it as lightly as possible to release the Vitamin A without decreasing its nutrient content.

Turmeric

Turmeric is rich in a potent antioxidant called curcumin. Curcumin is a natural anti-inflammatory agent that can decrease low-grade inflammation in your body, including inflammation that results from infections and disease.

Curcumin also helps to boost your natural disease resistance, and will make your body more effective at combatting auto-immune conditions.

On its own, curcumin isn’t easily absorbed into the body, which is why high-quality turmeric products mix it with piperine. Piperine, extracted from black pepper, makes the curcumin more bioavailable and easier for your body to absorb and put to use.

Kiwi

Kiwi fruits are like little Vitamin C bombs! You’ll find they contain more Vitamin C per serving than citrus fruit, along with a number of other critical nutrients—like potassium, Vitamin K, and folate.

The minerals and nutrients in kiwi fruit will give your body the boost it needs to protect itself from external threats and keep you healthy in time of infection.

Shellfish

Shellfish—like shrimp, crab, mussels, and lobster—all contain a lot of zinc, the single most important mineral for your immune system.

On its own, zinc won’t make you more resistant to diseases. However, a lack of zinc can lead to decreased immune response, which in turn makes it harder for your body to fight off diseases. Getting enough zinc in your diet is critical for keeping your internal defenses strong. Zinc is critical for the function of immune cells, and without it, you’ll be unable to stop the germs and viruses from invading.

Add a few servings of shellfish to your weekly menu, and your body will thank you!

Poultry

Chicken—particularly chicken soup—is one of the best things you can feed your body when trying to protect yourself from or prevent a cold.

Chicken contains a lot of Vitamin B6, a nutrient that is needed for the production of new red blood cells. These red blood cells transport nutrients and oxygen around your body, helping it to continue functioning at optimum levels and preventing nutrient deficiencies that can leave your body exposed to pathogens.

Making chicken soup by boiling chicken bones (and meat, of course) extracts the chondroitin and gelatin from the bones and cartilage, along with a number of other vital minerals that will boost your immune response to disease.





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