Immune Boosting Foods

In my last blog post I talked about what I do to stay healthy and boost my immune system. One of the several things, and probably the most natural thing that you can do to boost your immune system is by eating immune boosting foods. Check out this list of the top 10 immune boosting foods that I love!

1. Red Bell Peppers

Red bell peppers are good for your immune system because they contain a lot of Vitamin C and Vitamin A in addition to Vitamin E. Healthline says, “Ounce for ounce, red bell peppers contain twice as much vitamin C as citrus.”

2. Broccoli

Broccoli is “a good source of fibre and protein, and contains iron, potassium, calcium, selenium and magnesium as well as the vitamins A, C, E, K and a good array of B vitamins including folic acid” (BBC, Good Food).

3. Citrus Fruits

Citrus fruits are high in vitamin C. Ods.od.nih.gov says, “Vitamin C, also known as ascorbic acid, is a water-soluble nutrient found in some foods. In the body, it acts as an antioxidant, helping to protect cells from the damage caused by free radicals.”

4. Garlic

Garlic contains maganese, Vitamin B6, Vitamin C, selenium, fiber, and more. It is antibacterial and antiviral. Healthline says, “Early civilizations recognized its value in fighting infections. According to the National Center for Complementary and Integrative HealthTrusted Source, 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.”

5. Ginger

Ginger has been known to help with nausea but did you know it’s also beneficial for inflammatory issues? This can help you with a sore throat and decrease inflammation.

6. Spinach

Spinach is full of Vitamin C and amazing antioxidants and beta carotene. This helps to “increase the infection-fighting ability of our immune systems,” (Healthline). Spinach is most powerful when slightly cooked as to release its Vitamin A (and other nutriets). 

7. Turmeric

Turmeric has been used for several years to help naturally treat inflammatory issues. This makes it a great spice to add to your food!

8. Kiwifruit

Kiwifruit, or other known as kiwi, are full of folate, potassium, vitamin K, and vitamin C

9. Cabbage

Cabbage is full of tons of amazing nutrients including Vitamin K, Vitamin C, Folate, Manganese, Vitamin B6, Calcium, Potassium, and Magnesium. Not only is cabbage full of Vitamin C, it also helps with inflammation and digestion. There are so many reasons to love cabbage!

10. Sweet Potatoes

Much like cabbage, sweet potatoes are full of amazing nutrients (Vitamin A, Vitamin C, Manganese, Vitamin B6, Potassium, Pantothenic acid, Copper, Niacin, and antioxidants that help protect your body from free radicals). Sweet potatoes also helpl with your gut health! Sweet potatoes may also help with brain function and eye sight.

If you enjoyed reading this and would like more information on home, lifestyle, advice, tips, tricks, and more, follow me on Instagram @Its.Mary.Taylor and on Facebook at Mary Taylor! I can’t wait to see you there!

 

Signing off,

Mary Taylor <3

** Resources/references used for this article:

https://ods.od.nih.gov/factsheets/VitaminC-Consumer/

https://www.bbcgoodfood.com/howto/guide/health-benefits-broccoli

https://www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system

https://www.healthline.com/nutrition/benefits-of-cabbage

https://www.healthline.com/nutrition/sweet-potato-benefits#section1

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