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  • Writer's pictureLisa Jarvis

Immune Boosting Foods To The Rescue!

Updated: Dec 9, 2020


Foods high in sugar, as well as refined carbs and highly processed foods can suppress our immune system. What you eat can literally be making you sick! But what foods do we need to eat to do the opposite and boost our immune systems? Let's take a quick look at a list of foods that we need to help prevent colds, the flu, and other infections. If you are looking for ways to stay healthy and well, check out these powerful immune boosters!


  1. Citrus Fruits

Almost all citrus fruits, like oranges and grapefruit, are high in Vitamin C. Vitamin C is thought to increase white blood cells, which are key in fighting off infection! There are so many delicious citrus fruits to choose from, you can easily boost your immune system with these!


2. Red bell peppers:

Did you know that ounce for ounce, red bell peppers contain about three times the amount of Vitamin C than an orange? These little beauties are also packed with beta carotene, which will help keep your eyes and skin healthy!


3. Broccoli:

One of my favorites, broccoli is supercharged with vitamins and minerals! It is packed with Vitamin A, C, and E as well as fiber and antioxidants! In fact, broccoli is one of the healthiest vegetables you can put on your plate!


4. Garlic:

Not only does garlic add a nice flavor to many foods, it is a must-have for your health!

Garlic has been recognized for it's immune-boosting properties since long ago.


5. Ginger:

Another one of my favorites in cooking! Ginger adds a special zing to many a dish! Ginger is known to help with inflammation, sore throat and nausea. It may also decrease chronic pain and possess cholesterol-lowering properties.


6. Spinach:

If you follow my cooking blog, you know I love my spinach! Not only is it rich in Vitamin C, it is also packed with antioxidants and beta carotene! Spinach and broccoli are the healthiest when they are cooked as little as possible so they retain their nutrients.


7. Yogurt:

Yogurt is one of my all-time favorite treats! Look for yogurt that says "live and active cultures" on the label. These cultures not only help with your digestion, they may stimulate your immune system. Look for yogurt with little or no added sugar as well. Yogurt is loaded in Vitamin D which helps boost the body's natural defenses against disease.


8. Almonds:

These babies are loaded in Vitamin E and healthy fat. Vitamin E is a powerful antioxidant key to a healthy immune system.


9. Sunflower Seeds:

Sunflower seeds are full of nutrients such as phosphorous, magnesium an Vitamins B-6 and E. They are also a great source of selenium, which is thought to help fight off viral infections.


10. Turmeric:

Turmeric is a key ingredient in many curry dishes, which I love! This bright yellow spice has been used for years as an anti-inflammatory in treating osteoarthritis and rheumatoid arthritis.


Besides this top ten in my list, I want to give an honorable mention to Green Tea, full of antioxidants and a shout-out to poultry! Your Mom always said that chicken soup will help you when you are sick; well she is right! Soup made with chicken or turkey can be helpful in gut healing and boosting your immunities! So try adding all of these powerful foods into your diet to help you stay healthy and well!

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