During winter, we all get in the mindset of having to arm ourselves during this season because our body is under siege but how nice it would be if you could create a routine for yourself with some simple rules that would keep your immunity stronger every day of the year?
Eating immune-boosting food is the first and the best method to keep yout immune system strong all year long!
Every day the food that we consume has a profound effect on our health, which is why it pre-configures how the immune system must at any given time react to challenges such as viral infections, seasonal flu or allergies.
Find out about the best foods to boost immune system + which immune-boosting foods made it onto our shopping list below.
Vegetables – The Immunity Superfood
Vegetables belong to that food group which we can eat in large quantities, because of two things - the first part is definitely in our favor as they are low in calorie content (thus we won't put weight) and the second benefit comes from the water and minerals packed inside- it straight passes on to our body and straightens our defense mechanism.
All across The Globe, Vegetables have been used as a remedy for almost everything in the history of human civilization. Headaches with potatoes, rejuvenated by cucumbers in the summer; stomach ache and delicate stomach lemonade warm. Even science has done good research on different vegetables and their effects on our immunity.
Red Bell Pepper – The Best Source of Vitamin C
Red bell peppers are one of the most popular vegetables globally and are easy to grow. The riper the pepper, the higher the level of precious vitamins and minerals in its flesh.
It has been scientifically proven that red peppers contain four times more vitamin C than any citrus fruit. They are also packed with over 30 nutrients from the carotenoid group, including vitamin A and lycopene, giving peppers antioxidant power and placing them in the superfood category.
As one of the best immune-boosting foods, red bell pepper is directly linked to eye health, a clear and glowing complexion, and even natural protection against wrinkles and skin damage due to its powerful antioxidants.
Garlic – The Oldest Known Immune System Fighter
Surely someone has already told you that if you want to strengthen your immune system, you should include garlic in your diet. In fact, garlic’s antibacterial properties have long been known to science, often earning it the nickname "natural antibiotic."
Garlic is one of the top foods for immune health, especially during winter, to protect the body from respiratory infections, colds, and flu.
Garlic helps immunity by providing large amounts of vitamins C, B6, B1, amino acids, and minerals such as potassium, iron, sulfur, iodine, calcium, phosphorus, selenium, and enzymes. These nutrients are essential for a stronger body and improved mood.
However, the compounds responsible for garlic’s antibiotic activity—allicin and scordinin—become activated only when they come into contact with each other. Therefore, to successfully strengthen your immune system with garlic, you won't eat just one clove but two!
Mushrooms – A Nutrient-Rich Immune Booster
Scientific studies confirm that mushrooms rank among the best foods for boosting immunity. The secret to mushrooms' beneficial effects lies in their high content of polysaccharides and antioxidants, which strongly stimulate the immune system, protect the body from free radicals, and reduce inflammation. Mushrooms can even be helpful in cases of weakened immune systems.
Leafy Green Vegetables Packed with Chlorophyll
Green vegetables like cabbage, broccoli, spinach, Swiss chard, and kale do wonders for your body and immunity year-round. These immune-boosting foods release vitamins C and A, valuable folates, antioxidants, and dietary fiber essential for a healthy gut and proper digestion.
For the best results, eat these vegetables fresh or lightly cooked (steamed or blanched) to preserve all their vitamins. In case you feel like you can’t get enough of gren vegetables in your diet, you can always opt for superfood supplements.
Oats – The Grain That Protects Your Gut
While discussing the role of beta-glucans in boosting immunity, we can't overlook oats and oat bran as a source. Oatmeal is a frequent recommendation from nutritionists for overall health, including weight loss, but how often is it on your menu?
Many people aren't used to eating oatmeal, and some avoid it altogether due to the misconception that oats are bland. However, oatmeal and other products made from this grain are excellent sources of fiber and superfoods for immune support. You can easily enhance oatmeal with fruit, honey, cocoa, and nuts, turning it into a delicious meal.
Fruits for Immunity
Fruit is probably the only food in the world that offers the easiest way to add variety to your diet while enriching each meal with essential vitamins and minerals.
While some fruits need to be consumed in large quantities to meet daily nutritional needs (which can negatively affect digestion), there's a way to avoid overeating while still reaping the benefits.
The best approach is to choose fruits that have been proven to improve the immune system and are rich in various micronutrients. Just one serving of these fruits a day can prevent numerous illnesses, colds, and inflammations.
Citrus – The Fruit with the Most Vitamin C
Whenever we’re sick, we search for vitamin C. And when we need it, we can’t overlook citrus fruits! Lemons, grapefruits, mandarins, and oranges are packed with vitamin C, but experts also recommend them for their high flavonoid content, which are potent antioxidants known as natural immune protectors.
Vitamin C protects the body’s cells, prevents infections, and its deficiency leads to fatigue and weakened immune function.
Lemon is best consumed as lemonade with a bit of honey to avoid causing stomach sensitivity. A glass of lemonade from one lemon or a fresh orange or grapefruit juice should be consumed daily. It's important to eat these fruits fresh and fully ripe, without any heat treatment.
Blueberries – The Most Powerful Source of Antioxidants
Blueberries are a true superfood for immune strength as they are low in calories and sugar yet rich in various antioxidants that protect the body from inflammation, especially after exhaustion or during flu seasons.
A single cup of blueberries contains 85% water, vitamin C (24%), vitamin K (36%), manganese (25%), about 4 grams of fiber, and other minerals.
In addition to blueberries, similar health benefits can be found in berries like fresh cranberries and lingonberries.
Incorporating these immune-boosting foods into your diet can help you maintain a strong, healthy immune system throughout the year.
