Fruits & Vegetables You Need to Boost Your Immune System

Elderberry

The best foods for boosting your immune system
Riboflavin and niacin play a role in a healthy immune system. The Journal of Allergy and Clinical Immunology , Like carrots, sweet potatoes have beta-carotene. Vitamin E is a powerful antioxidant. Information and statements made are for education purposes and are not intended to replace the advice of your doctor.

Spinach, Mulberries and Apricots

Fruits & Vegetables That Boost the Immune System

A healthy immune system is key for your overall wellness and quality of life -- from keeping you symptom-free through flu season, to controlling allergies, to fighting off dangerous chronic illnesses.

While some factors that affect immunity like genetics are outside your control, following a diet high in key immune-boosting nutrients can keep you healthy. So snack on these fruits and veggies to support your immune system and stay hale and hardy! What do these fruits and veggies have in common?

Getting enough iron keeps you energized and active, since iron helps infuse your cells and tissues with oxygen. Your white blood cells -- the major cells responsible for fighting off disease -- use iron-containing proteins to kill nasty microbes and keep you disease-free.

A cup of spinach has about one-third of the iron you need; a half-cup of dried apricots contains about one-fifth of your needs and a cup of fresh mulberries offers roughly one-sixth of the iron you need for the day. Make a super immune-boosting, iron-rich breakfast smoothie by blending almond milk, protein powder, spinach and mulberries, or try one of these delicious apricot dishes.

Fend off a cold with mushrooms? As a bonus, vitamin D also keeps your immune system from getting too active, which can protect you from autoimmune diseases.

Make sure you check the label before you buy -- only mushrooms grown under UV light boost your vitamin D levels. Sautéed, grilled or stuffed, mushrooms are delicious -- try one of these easy dishes to get more vitamin D. Red and orange fruits and veggies come packed with vitamin A, a proven immune booster. Frontiers in Pharmacology , 6 , Review of current evidence.

International Journal of Preventive Medicine , 4 Suppl. Therapeutic potential of sunflower seeds: Long-chain omega-3 oils — an update on sustainable sources. Nutrients , 2 6 , — The International Journal of Student Research , 5. Nutritional, microbiological and health benefits [Abstract].

Nutrition Research Reviews , 30 1 , 82— Discovering the link between nutrition and skin aging. Dermato-Endocrinology , 4 3 , — Role of vitamins D, E and C in immunity and inflammation. Journal of Biological Regulators and Homeostatic Agents , 27 2 , — Effect of flavonoids on upper respiratory tract infections and immune function: A systematic review and meta-analysis. Advances in Nutrition , 7 3 , — International Journal of Life Sciences and Review, 2 12 , — Retention of carotenoids in orange-fleshed sweet potato during processing.

Journal of Food Science and Technology , 48 4 , — A meta-analysis of randomized controlled trials. The American Journal of Clinical Nutrition , 6 , — MNT is the registered trade mark of Healthline Media. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional.

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Register take the tour. Table of contents Which foods boost the immune system Other ways to boost the immune system Summary.

Blueberries have antioxidant properties that may boost the immune system. Health benefits and risks. Garlic may help to prevent colds. Washing hands properly may help make the immune system stronger.

This content requires JavaScript to be enabled. Please use one of the following formats to cite this article in your essay, paper or report: If no author information is provided, the source is cited instead. Latest news Chronic pain and the power of placebo.

The placebo effect is stronger in some people than in others. A new study unlocks the psychological and neuroanatomical differences between these people. Three daily servings of dairy may keep your heart healthy. New research rehabilitates the heart-healthy role of whole-fat dairy products, as a high intake is found to lower the risk of cardiovascular mortality. Like papayas, kiwis are naturally full of a ton of essential nutrients, including folate, potassium, vitamin K , and vitamin C.

It helps improve symptoms of a cold and also helps protect you from getting sick in the first place. Poultry, such as chicken and turkey, is high in vitamin B About 3 ounces of light turkey or chicken meat contains 40 to 50 percent of your daily recommended amount of B Vitamin B-6 is an important player in many of the chemical reactions that happen in the body.

Stock or broth made by boiling chicken bones contains gelatin, chondroitin, and other nutrients helpful for gut healing and immunity. Sunflower seeds are full of nutrients, including phosphorous , magnesium , and vitamin B Vitamin E is a powerful antioxidant.

Other foods with high amounts of vitamin E include avocados and dark leafy greens. Too much zinc can actually inhibit immune system function. Eating right is a great start, and there are other things you can do to protect you and your family from the flu, cold, and other illnesses. Start with these flu prevention basics and then read these seven tips for flu-proofing your home.

A healthy diet is key to flu prevention and a working immune system. Check out these 10 easy-to-make juices that carry the essential nutrients. The immune system is a complex fighting system powered by five liters of blood and lymph. Learn more about how your immune system protects you.

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Learn about the reasons you might be getting sick…. Eating garlic provides many health benefits, including improved immune function. It can help prevent the common cold and the flu. The common cold is the most frequent infectious disease in humans. Many people believe that vitamin C can help prevent or even cure colds.

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Which foods boost the immune system?