Shopping for healthy, immune boosting foods might make you cringe at the thought of your grocery bill. But there are common everyday foods that can boost your immune system without breaking the bank. Besides, you’ll feel even better knowing you’re supporting local business by paying a visit to the local farmer’s market or fruit and vegetable stand.
To help take out any guesswork, we’ve compiled a list of seven everyday foods that are not only delicious, but also help support a healthy immune system so you are less likely get sick:
- Bell Peppers
Being rich in Vitamin C, bell peppers are one of the best foods to help boost the immune system. Vitamin C helps the body create white blood cells to fend off infections. About 150 milligrams of Vitamin C will provide you with your recommended daily allowance.
Broccoli is rich in iron and fiber, which is needed to maintain gut health. Recent studies have shown that gut health is important to having a healthy immune system. Broccoli has tons of vitamins A and C, which give your cells energy to fight off infection.
Elderberry is packed with antioxidants and vitamins that not only help to boost your immune system but help reduce inflammation and ease cold and flu symptoms. Since Elderberry is not a common food that’s easy to find at the market, the best way to get the benefits of Elderberry is in a supplement. Try Havasu Nutrition Elderberry gummiesor capsules, which work to shield your body from disease by boosting your immune system.
Tuna helps provide your body with Omega fatty acids and Vitamin B6, which is significant to protein, fat and carbohydrate metabolism and the creation of red blood cells and neurotransmitters. Vitamin B6 is responsible for producing white blood cells and T cells, both of which are critical to helping your immune system fight off disease. It also helps your body make the protein interleukin-2, which guides white blood cell activity.
A common ingredient in curries and an ancient medicinal spice, turmeric has gained notoriety in recent years for its anti-inflammatory properties. Doctors commonly recommend turmeric supplements instead of ibuprofen, because ibuprofen can irritate the stomach lining and because turmeric helps fight pain and inflammation. Turmeric has high concentrations of curcumin, which is an immune-booster and an antiviral.
- Green Tea
Green tea became a major staple of the American diet in the early 2000s when it gained popularity for its high nutritional value. Green tea is available at tea shops in the leaf form, or you can also get it in bags at the grocery store or your local holistic foods market. Green tea (and black tea) is packed with epigallocatechin gallate (EGCG), an antioxidant that boosts immune health.
Papaya is an excellent substitute for candy if you have a sweet tooth and need something to chew on while sitting at the computer or lounging in front of the TV. The texture is chewy, and the flavor is a combination of sweet and sour so it’s an excellent substitute for gummy snacks or candy. Papaya is also packed with Vitamin C, which is excellent for immune health, along with potassium, magnesium and folate.
So, there you have it--seven easy ways to boost your immune system, just by adding these foods and supplements to your diet. Eating healthy is a given but pairing your immune-boosting nutrition with a healthy lifestyle of physical activity and a little bit of sunshine will help give your system the boost it needs to fight off infections and keep you healthy.