If you are planning on introducing immune-boosting foods into your diet but are not sure where to start, this guide is here to help you!
According to functional dietitian and founder of Savvy Stummy, Paulina Lee, “When we consume foods that lack adequate supply and variety of vitamins and minerals our body does not have the reserves to properly fight infection and maintain immune function. Therefore, it’s important to include a variety of whole foods and complex carbohydrates in order to support our immune system. Diets high in processed foods, simple carbs and sugars tend to increase inflammation which can lead to many diseases.”
Another registered dietician, Dr. Annelie Vogt von Heselholt, also stresses that eating a balanced diet, exercising and staying away from alcohol and tobacco can really contribute a lot to improving your immune system.
With that being said, here are some of the best and most delicious immune-boosting foods you can introduce into your diet to live a healthier and longer life!
Vogt von Heselholt points out that, according to a recent, 2021 study published in the Journal of Food Science, blueberries “may contribute to improved immune function.”
Not to mention that they work with pretty much anything, especially in the morning with things like oatmeal or even in salads.
As a bonus, these small blue fruits can help you feel and look younger too!
- Goji Berries
Lee says that goji berries “are a well known superfood due to their high vitamin C and A content and antioxidant abilities.”
No wonder these berries have been used in traditional Chinese medicine for over 2000 years!
- Yellow Bell Peppers
Another registered dietician, Kim Yawitz, says that according to a “2018 review in the journal Evidence-Based Complementary and Alternative Medicine, taking 100 to 200 milligrams of vitamin C can shorten the duration of the common cold by up to 14 percent. Considering one yellow bell pepper contains 341 milligrams of vitamin C, snacking on one when you have a sniffle could help you feel better faster.”
- Fermented Dairy Products
They contain lactobacillus and other beneficial bacteria most commonly known as probiotics that increase the number of some antimicrobial proteins in the body.
Vogt von Heselholt explains that “One study in the Journal of Cellular Physiology in 2018 shows that curcumin in turmeric can affect immune cells and lead to less severe immune-related diseases.”
And if you need more reasons to love turmeric, it also helps with osteoarthritis knee pain, IBS, skin and eye conditions and even some types of cancer!