8 Super-Foods to Boost Your Immune System
Feeding your body certain foods may build your immunity over time and keep your immune system strong. Some of the most powerful immune-boosting ingredients include Curcumin, Ginger, Garlic, Selenium and can all be found in Advanced Immunity.
A great idea to plan your meals to include these very powerful natural immune boosters.
1. Bell Peppers
Most people turn to vitamin C after they’ve caught a cold. That’s because it helps build up your immune system. Vitamin C is thought to increase the production of white blood cells. These are key to fighting infections.
Because your body doesn’t produce or store it, you need daily vitamin C for continued health. Almost all citrus fruits are high in vitamin C, like lemons and oranges.
But if you think citrus fruits have the most vitamin C of any fruit or vegetable, think again. Ounce for ounce, red bell peppers contain twice as much vitamin C as citrus.
Garlic is found in almost every cuisine in the world. It adds a little zing to food and it’s a must-have for your health. Early civilizations recognized its value in fighting infections. According to the National Center for Complementary and Integrative Health, garlic may also help lower blood pressure and slow down hardening of the arteries. Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin.
Ginger is another ingredient many turn to after getting sick. Ginger may help decrease inflammation, which can help reduce a sore throat and other inflammatory illnesses. Ginger may also help decrease nausea.
While it’s used in many sweet desserts, ginger packs some heat in the form of gingerol, a relative of capsaicin. Ginger may help decrease chronic pain and may possess cholesterol-lowering properties, according to recent animal research (Source)
Spinach made our list not just because it’s rich in vitamin C. It’s also packed with numerous antioxidants and beta carotene, which may increase the infection-fighting ability of our immune systems. Similar to broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients. However, light cooking enhances its vitamin A and allows other nutrients to be released from oxalic acid.
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. Try to get plain yogurts rather than the kinds that are preflavored and loaded with sugar. You can sweeten plain yogurt yourself with healthy fruits and a drizzle of honey instead.
Yogurt can also be a great source of vitamin D, so try to select brands fortified with vitamin D. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases.
You may know turmeric as a key ingredient in many curries. But this bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis.
Also, research (Source) shows that high concentrations of curcumin, which gives turmeric its distinctive color, can help decrease exercise-induced muscle damage.
7. Green tea
Both green and black teas are packed with flavonoids, a type of antioxidant. Where green tea really excels is in its levels of epigallocatechin gallate, or EGCG, another powerful antioxidant. EGCG has been shown to enhance immune function. The fermentation process black tea goes through destroys a lot of the EGCG. Green tea, on the other hand, is steamed and not fermented, so the EGCG is preserved.
Green tea is also a good source of the amino acid L–theanine. L-theanine may aid in the production of germ-fighting compounds in your T-cells.
8. Brazil Nuts
Brazil nuts are one of the best sources of selenium. One ounce, or about six to eight nuts, contains about 544 mcg. Two Brazil nuts a day should be enough to give you the selenium you need while avoiding selenium toxicity. Recent research (Source) shows that if you are deficient in selenium your immune system allows viruses to mutate easier in your body… and once optimum selenium levels are achieved your system does a much better job handling them.
More ways to stay healthy
Variety is the key to proper nutrition. Eating just one of these foods won’t be enough to help fight off the flu, even if you eat it constantly. Pay attention to serving sizes and recommended daily intake so that you don’t get too much of a single vitamin and too little of others.
Eating right is a great start, and there are other things you can do to protect you and your family from the flu, cold, and other illnesses.
Some studies indicate that the following supplements may strengthen your body’s general immune response:
- Vitamin C. According to a review in over 11,000 people, taking 1,000–2,000 mg of vitamin C per day reduced the duration of colds by 8% in adults and 14% in children. Yet, supplementing did not prevent the cold to begin with (7).
- Vitamin D. Vitamin D deficiency may increase your chances of getting sick, so supplementing may counteract this effect. Nonetheless, taking vitamin D when you already have adequate levels doesn’t seem to provide extra benefits (31).
- Zinc. In a review in 575 people with the common cold, supplementing with more than 75 mg of zinc per day reduced the duration of the cold by 33% (32).
- Elderberry. One small review found that elderberry could reduce the symptoms of viral upper respiratory infections, but more research is needed (33).
- Echinacea. A study in over 700 people found that those who took echinacea recovered from colds slightly more quickly than those who received a placebo or no treatment, but the difference was insignificant (34).
- Garlic. A high quality, 12-week study in 146 people found that supplementing with garlic reduced the incidence of the common cold by about 30%. However, more research is nee
Advanced Immunity is a specially formulated supplement with 24 Immune Boosting herbs and ingredients to improve your natural defenses.
It will help keep your entire family healthy, happy and safe.
You’ll get Turmeric, Quercetin, Zinc, Garlic, Echinacea, Copper, Vitamin C, Selenium, Medicinal Mushrooms and more to get a healthy immune system and improve your general wellness.