10 Unexpected Foods to Boost Your Immune System
Are you ready to take on a challenge? Let’s unlock how natural foods boost your immune system with specific foods that can keep you healthy. This article will give you ideas on how to incorporate the ultimate immunity boosters into your diet and uncover why they are essential.
Nature’s Powerful Defenders
Many foods you’ll find at your local grocery store can help keep you healthy throughout the year. These 10 common foods top the list.
1. Mushrooms
Mushrooms are nature’s culinary gems, bursting with umami flavors and packed with nutrients. It offers a fascinating glimpse into the mysterious world of fungi.
Mushrooms are gaining recognition for their health benefits, having been used medicinally for centuries. Both wild and cultivated mushrooms are rich in nutrients like proteins, vitamins, minerals, flavonoids, and polysaccharides, many of which contribute to their therapeutic effects.
Mushrooms contain selenium, a deficiency of which may cause increased susceptibility to contracting a virus, as found in a study. The riboflavin and niacin found in mushrooms are also important for a healthy immune system.
Medicinal mushrooms are considered foods to boost your immune system and are widely available as health supplements. They contain compounds such as terpenes, phenolic compounds, and β-glucans, which have potent biological activities, including anticancer, antioxidant, antimicrobial, and anti-inflammatory effects.
Try adding a handful of mushrooms to your pasta sauce, scrambled eggs and omelets, or throw them on top of a homemade pizza. Mushrooms are also delicious simply sautéed, or roasted with a little olive oil and salt and pepper.
2. Sweet potatoes
Sweet potatoes are a vibrant, nutrient-dense root vegetable bursting with vitamins, minerals, and antioxidants. Their natural sweetness and versatility elevate both savory and sweet dishes.
Sweet potatoes and other orange foods like carrots, squash and pumpkin. Sweet potatoes are a rich source of energy and essential nutrients, including vitamins A (beta carotene), B6, C, and E, as well as dietary fiber, while being low in fat and cholesterol. They provide important minerals like iron, potassium, calcium, and magnesium.
As a staple in many regions, they also serve as a significant source of protein and carbohydrates, with roots containing 25-30% carbohydrates. Sweet potato products, such as chips, flakes, and biscuits, are nutrient-dense, containing protein, fat, fiber, and various vitamins and minerals.
Sweet potatoes are also recognized as foods to boost your immune system due to their phytochemical content. Efforts, particularly in developing countries, focus on using sweet potatoes to combat micronutrient deficiencies, especially vitamin A deficiency, which contributes to conditions like night blindness.
Try cutting sweet potatoes into strips and baking them coated in a little olive oil, salt and pepper to make a healthy homemade version of French fries. Sweet potatoes can turn into products, such as chips, flakes, and biscuits, and are nutrient-dense, containing protein, fat, fiber, and various vitamins and minerals.
Or, for a major time-saving hack, learn how to cook a sweet potato in the microwave, then simply top it with a little butter and cinnamon for an easy side dish.
3. Nuts (especially almonds)
Almonds are a crunchy powerhouse of nutrition, packed with heart-healthy fats, protein, and essential vitamins and minerals.
Almonds, known as Prunus dulcis or badam, are highly nutritious, offering healthy fats, proteins, vitamins, and minerals. They are beneficial for brain vitality, muscle strength, and overall health, and are particularly useful for anemia due to their copper, iron, and vitamin content.
Almonds can be consumed in various forms, such as milk (which is lactose- and cholesterol-free), syrup, and gluten-free flour. They are rich in essential nutrients like vitamin E, magnesium, calcium, and fiber. Almonds provide numerous health benefits, including lowering cholesterol, improving cardiovascular health, controlling blood sugar, and reducing blood pressure. They also help curb hunger, making them a good option for reducing overall caloric intake.
However, almonds may cause allergic reactions in some individuals, with symptoms like nausea, stomach pain, and shortness of breath.
Grab a handful — 1/4 cup — to get 50% of your daily recommended amount of vitamin E. Almonds are widely used in various food products like cakes, biscuits, and chocolates. They can also be served as a snack or added to salads and shakes.
4. Fermented Foods (kimchi, sauerkraut and yogurt)
Fermented foods are nutritional powerhouses that not only tantalize your taste buds but also support gut health. Deliciously embrace these fermented foods to nourish your body from the inside out!
Fermented foods are high in probiotics that support gut health and immunity. Probiotics have shown potential in restoring gut microbiota, improving nutrient bioavailability, and offering health benefits, such as lowering cholesterol and reducing the risk of chronic diseases. Probiotics can also produce vitamins, and anticancer compounds, and boost immune responses by enhancing anti-inflammatory cytokines and immunoglobulins.
There is a strong link between the human microbiome and overall health, although no direct causality has been established. Imbalances or reduced diversity in the microbiome have been associated with conditions like inflammatory bowel disease, cancer, diabetes, obesity, and cardiovascular diseases. Factors such as genetics, diet, antibiotic use, and lifestyle habits (smoking, alcohol, and exercise) influence gut microbiota composition and function.
Dairy products, like yogurt, also tend to be good sources of vitamin D; a study published in the Archives of Internal Medicine found vitamin D deficiency is linked to an increased risk of contracting a cold or the flu.
These fermented foods can be served as side dishes or added to other foods such as salad, fried rice and even dips for your favorite chips!
5. Green Leafy Vegetable
Leafy greens are the ultimate superfoods, loaded with vitamins, minerals, and antioxidants. They add a refreshing crunch and vibrant color making healthy eating a delight.
Green leafy vegetables are nutrient-dense foods rich in minerals, vitamins, phytochemicals, and antioxidants, providing a wide array of health benefits. They are effective in reducing the risk of type 2 diabetes, primarily due to their magnesium content, and can lower the risk of cardiovascular diseases, such as stroke and heart failure, through their inorganic nitrate content, which promotes vasodilation and reduces blood pressure.
Additionally, bioactive compounds in them, including beta-carotene and sulforaphane, have cancer-preventing properties by activating anti-inflammatory pathways and influencing estrogen metabolism. They also supply essential nutrients like iron and folate, which can help prevent and treat anemia, particularly in vegetarian populations.
Furthermore, the dietary fiber found in green leafy vegetables supports gut health by enhancing digestion, improving stool consistency, and promoting a balanced gut microbiota, which contributes to better lipid profiles, blood glucose control, and weight management.
Leafy greens like spinach and kale are rich in a whole host of nutrients, including fiber, antioxidants and folate, which is especially important for immune function as per a study.
Both spinach and kale leaves are great tossed into a salad with another lighter, crunchier green, like romaine, for texture variance. Spinach leaves are also an excellent replacement for less nutrient-dense iceberg lettuce on a sandwich.
You can also use spinach and kale in fruit smoothies — just be sure to use only the leaves of the kale, not the bitter stems.
If you’re more a fan of savory, crunchy snacks, give a baked kale chips recipe a try — they are easy to make and surprisingly delicious.
6. Tea
Sip your way to better health with tea, an antioxidant-rich beverage that offers a wealth of benefits.
Tea polyphenols are strong antioxidants that help fight harmful molecules called reactive oxygen species (ROS) created during normal body processes. While some ROS are needed for healthy cell function, too much can lead to oxidative stress and diseases.
Green and black tea also contain flavonoids, which are antioxidants that help fight disease. In addition, an amino acid that’s responsible for an immune boost, L-theanine, is abundant in both black and green tea. Decaf versions have it, too.
Studies show that tea polyphenols boost the levels of important antioxidant enzymes, reduce harmful substances, and protect the liver, helping cells work better under stress. One key polyphenol, epigallocatechin gallate (EGCG), not only reduces ROS but also can trigger cancer cell death without affecting healthy cells. They also work well with vitamins to enhance overall antioxidant effects, which may help prevent aging and various diseases.
Drink several unsweetened cups per day to reap the benefits. To get more antioxidants from your tea bags, bob them up and down while they brew.
Teas can be served cold or iced and are delicious when combined with milk and sugar. You can also mix them with various fruits for a refreshing twist!
7. Cabbage
Cabbage is a versatile cruciferous gem that’s low in calories but rich in nutrients like vitamin C and fiber. Also brings both flavor and health benefits to your plate. And are foods to boost your immune system.
Research on Brassica vegetables, particularly white cabbage, highlights the significance of glucosinolates, which contribute to their distinct flavors and protective roles against pests. White cabbage is a rich source of polyphenols, especially flavonoids, known for their antioxidant properties, though processing methods like cooking can reduce their levels.
White cabbage also provides essential vitamins and carotenoids, contributing to metabolism and immune function, with notable percentages of daily recommended values for vitamins K, C, folate, and B6. Its extracts show potential anticancer effects, inhibiting cancer cell growth and demonstrating antioxidant activities that protect against oxidative stress. Cabbage is recognized for its gastrointestinal benefits and has been linked to improved lipid profiles and lower blood glucose levels.
Additionally, this inexpensive winter vegetable is a source of glutamine, which has been noted by many studies, including one in Nutrients Journal, to strengthen the immune system.
Try adding it to your winter soups and stews, or mix shredded raw cabbage into wraps or salads for crunch. It adds a nice texture without changing the flavor profile of your meal.
8. Garlic
Traditionally used to ward off vampires and has also been known to ward off many illnesses.
Garlic possesses notable antioxidant and anti-inflammatory properties, attributed to its rich nutritional and phenolic content. Aged garlic extract (AGE) reduces reactive oxygen species and may prevent endothelial dysfunction linked to atherosclerosis while enhancing antioxidant status significantly. It also effectively lowers lipid levels, including serum cholesterol and triglycerides, while boosting HDL levels for better heart health. Although its link to reduced cancer risk remains debated, some studies suggest garlic consumption may lower risks for specific cancers. Additionally, garlic may improve symptoms for cancer patients, making it a potentially beneficial dietary addition for overall health.
Minced garlic sautéed with spinach and olive oil creates a simple side dish, while it also adds delicious flavor to homemade salsa.
Tip: buy garlic pre-minced to save time and mess.
9. Barley and oats
Whole grain oats and barley provide significant health benefits, particularly in glycemic control, gut health, and cardiovascular health. They are recommended as low-glycemic index (GI) alternatives for improving blood sugar management, especially as diabetes prevalence has increased.
Additionally, promotes beneficial gut microbiota, producing short-chain fatty acids that support heart health and may lower coronary heart disease risk. Furthermore, daily intake of 3 g of B-glucans is linked to reduced total and LDL cholesterol levels, contributing to cardiovascular health.
These grains contain soluble fiber b-glucans, a type of fiber with antimicrobial and antioxidant capabilities that have been found to stimulate the immune system. According to a study, beta-glucan can help prime the immune system and support resistance against invading pathogens.
Barley is a great addition to soups and salads thanks to its wonderfully chewy texture, and oats can make an easy and nutritious breakfast.
If you’re looking for a breakfast that’s ready for you when you wake up, give overnight oats with almond milk a try — a few minutes of quick prep the night before will have breakfast ready and waiting by morning.
10. Fish
It offers numerous health benefits, making it an essential part of a balanced diet, especially for people in developing countries who depend on it for over 30% of their animal protein.
Fish provides a complete protein source, containing all essential amino acids, and it remains highly digestible, supporting muscle growth and immunity. Rich in omega-3 fatty acids like EPA and DHA, fish is crucial for heart health by reducing blood pressure. These fatty acids also lower triglyceride levels and promote optimal brain development in children. Fishes are basically foods to boost your immune system.
Rich in iodine, selenium, calcium, and iron, these nutrients support functions like bone density and red blood cell production. Packed with essential vitamins A and D, vitamin D is especially important for bone health and metabolism. Making it a vital dietary component for overall well-being.
Takeaways
These nutrient-packed foods to boost your immune system and also add delicious variety to your meals.
“Research shows that various nutrient deficiencies — vitamins A, C, E, B, D, selenium, zinc, iron, copper and folic acid — can increase your susceptibility to disease. In fact, malnutrition is the most common cause of immune-deficiency in the world, so making sure you’re eating adequately is key for immune health.”
Lydon.
Load up on these powerful natural illness fighters during your next grocery run: mushrooms, sweet potatoes, almonds, yogurt, leafy greens, green and black tea, cabbage, garlic, barley, oats, and fish!
