5 Foods to Boost Your Immune System
Amidst the threat of the COVID-19 pandemic, it’s more important than ever to keep your immune system strong and functioning well. Paying attention to your diet and the nutrients you consume should be your first step in strengthening your immune system. Eating specific foods can help keep you healthy, not only during a pandemic but all the time. (1)
1. Citrus
Citrus is chock-full of Vitamin C, which is why so many people grab a glass of orange juice when they feel a cold coming on. Vitamin C strengthens your immune system and increases your white blood cell count. White blood cells are crucial to your body’s ability to fight off an infection. (1)
The human body doesn’t make or store vitamin C, so you have to consume it every day. Women should get 75 mg, and men should get 90 mg of vitamin C. If you can’t get enough from your diet, you might consider taking a supplement. (1)
Most citrus fruits are high in vitamin C, so you’ll have plenty of options, whether you want to eat a piece of fruit or drink a glass of juice. Just make sure your juice doesn’t include added sugar! Some great citrus fruits to increase your vitamin C intake are: (1)
- lemons
- limes
- oranges
- grapefruits
- clementines
- tangerines
2. Turmeric
Turmeric is a bright yellow spice that you may have seen a rise in popularity as an ingredient in golden milk. It is high in curcumin, which may work as an immune booster and antiviral. You can make your own golden milk at home or add turmeric to the next dish you cook up to help boost your immune system. (1)
3. Spinach
Fun fact – like citrus fruits, spinach is also high in vitamin C! It also rich in antioxidants and beta carotene, which may make your immune system’s ability to fight off infections stronger. When you’re preparing spinach, make sure to only cook it lightly so that it retains as many nutrients as possible. (1)
4. Garlic
Not only does garlic add a punch of flavor to your food, but it’s also great for your immune system. Garlic has been used to fight off infections since ancient times, and now we know why it’s so effective. (1, 2)
Garlic contains a compound called alliin. Alliin gets converted into another compound called allicin when it is crushed or chewed. But allicin doesn’t stick around for long. Instead, it converts into other compounds, which contain sulfur. These compounds help some types of white blood cells improve their disease-fighting response when they attack viruses. So the next time someone complains that you cook with too much garlic, just tell them that you’re doing it for their health. (1, 2)
5. Broccoli
Broccoli contains tons of vitamins and minerals that will help keep you healthy. It’s filled with vitamins A, C, and E, plus a bunch of antioxidants. If you’re concerned about getting enough of any of these vitamins in your diet, broccoli is your vegetable. (1)
Like spinach, you should try to cook broccoli as little as possible. Steaming broccoli or lightly cooking it another way will allow it to retain its nutrients so you can eat them.
