The Absolute Best Immune System Boosting Nutrients and Foods

If you want to improve your health, your immune system is a good place to start. What better way to boost health than the immune system boosting nutrients and food! After all, you are what you eat.

This list of immune system boosting nutrients and foods is the perfect way to find out exactly what you need to eat to avoid getting sick. Keep reading to find out exactly what you need to eat to stay healthy today!

What is the Immune System

The immune system is a network of systems that protect the body from disease. It is your first line of defense against germs and bacteria. The immune system helps protect you and health you when you feel unwell or injured. Some ways to boost the immune system include getting enough rest, eating nutrient-dense foods, and exercising regularly.

Immune System Boosting Nutrients and Foods

Here are the best immune system boosting foods and nutrients. Try them out and see how your overall health gets better and better!

Vitamin C

One of the best immune system boosting nutrients, vitamin C is sure to be top of the list here. Vitamin C helps to build up your immune health. It can increase the amount of white blood cells your body makes, which are cells that fight against infection.

It is important to note, however, that megadosing vitamin C is not going to cure a cold or make you feel better instantly. Vitamin C is a water-soluble vitamin that must be consumed daily since the body cannot store any excess. For the average person, aim for about 75 to 100 mg of vitamin C. Vitamin C can be found in abundance in citrus fruits such as grapefruits, oranges, lemons, limes, and tangerines. Other good sources of vitamin C include bell peppers, spinach, and broccoli. 

Garlic

Garlic is a savory plant that is delicious and various meals, however, it is also practically a superfood. It has many properties that benefit health, including reducing cardiovascular disease, improving cognitive health, and enhancing the immune system. 

This is because garlic contains many properties such as allicin, which converts into other compounds, which is why garlic has very beneficial medicinal properties. All of these compounds have been proven to fight disease, improve white blood cell function, and protect the body against bacteria and viruses.

Beta-carotene 

Beta-carotene is a plant compound that is very useful in our bodies. It has been found to enhance immune cell function in preliminary trials. In addition to that, it is converted into vitamin A in the body, which is an important nutrient for eye and skin health.

Beta-carotene can be found in red bell peppers, spinach, kale, carrots, broccoli, and cantaloupes. It can also be found in spices such as cilantro, parsley, paprika, and chili. 

Ginger

Ginger is a flavorful root with many medicinal benefits. It works to support your body in many ways. Ginger is a food that can help reduce inflammation, reduce a sore throat, and decrease nausea. It can also help decrease pain and ease digestion.

Along with all of that, ginger is great for the immune system. The anti-inflammatory and antibiotic properties boost health immensely. Plus, it has antibacterial and antiviral properties that can work alongside the immune system to help you get better quickly.

Vitamin E

Vitamin E is most closely associated with a healthy skin barrier, however, it is very useful in other areas. It is essential for immune system health. Vitamin E acts like an antioxidant in the body. It is known to modulate immune function, meaning it helps the immune system function as normal. Deficiency in this vitamin leads to an impaired immune system while taking slightly higher doses than recommended may lead to enhanced immune system function and a decrease in infections.

Vitamin E is a fat-soluble vitamin, which means it needs to be eaten with fat in order to be absorbed into the body. That is why it is very efficient to eat nuts such as almonds, pecans, or cashews, as they are high in vitamin C and have healthy fats. It can also be found in sunflower seeds, avocados, and dark leafy greens.

Turmeric

Turmeric is what makes curry look and taste amazing, but did you know it is key to immune health benefits? This is because of its anti-inflammatory and antimicrobial properties. The active ingredient in turmeric, curcumin, can help decrease muscle damage, improve immune system function, and decrease bacteria due to its antimicrobial properties.

Turmeric is a spice that can be added to many dishes or consumed as tea. It is important to add a pinch of black pepper too, whenever you use this spice. Curcumin, the main active ingredient in turmeric with all the health benefits, is poorly absorbed by the body. In the presence of piperine, found in pepper, curcumin is readily absorbed with ease.

Fermented Foods

Health starts with microbiota health. The health of the microbiota in our gut affects everything from our mental health to our ability to form muscle to our immune function and more. We need to help support our gut microbiome by eating nutrient-dense foods and reducing our consumption of overly processed foods. 

You could also help boost your gut microbiome by consuming fermented foods such as Greek yogurt, sauerkraut, kimchi, or kombucha. These fermented foods have probiotics that will help improve gut health by colonizing it with healthy gut bacteria. Remember to also eat prebiotics, which include fiber-filled foods such as fruits and vegetables along with whole grains.

The Takeaway

Remember that health comes from within. Eat nutrient-dense meals, exercise when you can, at least 3 times a week, and take care of your mental health. Daily habits become the building blocks for emotional, mental, and physical health. It is important for us to help support our bodies however we can, including with these immune system boosting nutrients and foods. By consuming something like more garlic or ginger here and there, we can help improve our body’s ability to fight off infection. Some of these nutrients are also a good way to help us recover from any sickness we are currently experiencing. Take care of your gut health too! Learn everything you need to know about gut microbiota today for free here.