Boost Your Immunity with These 16 Dietitian-Recommended Foods
A strong immune system is your body’s natural defence against illness and infection. While no single diet can prevent disease, adding certain nutrients to your diet can help boost your immune health. Nutritionists emphasise the importance of a balanced diet filled with vitamins, minerals, and antioxidants.
Boost Your Immunity with These 16 Dietitian-Recommended Foods by experts to give your immune system a natural boost:
1. Citrus Fruits
“Oranges, grapefruits, lemons, and limes are full of vitamin C, which is essential for producing white blood cells. Consequently, these cells help fight infection and strengthen the immune system. Since your body doesn’t store vitamin C, it’s important to consume these fruits daily.
2. Red Bell Peppers
Surprisingly, red bell peppers contain more vitamin C than citrus fruits. They’re also rich in beta-carotene, which supports healthy skin and mucous membranes, acting as a barrier against pathogens.
3. Broccoli
Broccoli is a powerhouse of vitamins A, C, and E, as well as fiber and antioxidants. Steaming it lightly preserves its immune-boosting properties while keeping its nutrients intact.
4. Garlic
Garlic has been used for centuries to fight infection. Plus, it contains a compound called allicin, which boosts the immune system’s ability to fight germs.
5. Ginger
Known for its anti-inflammatory properties, ginger can help soothe sore throats and reduce inflammation. It’s also believed to have antioxidant effects that support immunity.
6. Spinach
Rich in vitamin C, beta-carotene, and antioxidants, spinach strengthens your immune response. Like broccoli, it’s most beneficial when cooked lightly to retain nutrients.
7. Yogurt
Probiotic-rich yogurt supports gut health, which strengthens your immune system. So look for varieties with ‘live and active cultures’ to get the most benefits.
8. Almonds
Almonds are an excellent source of vitamin E, a powerful antioxidant that supports the immune system. In fact, a handful of almonds (about 15-20) fulfills your daily requirement of this important nutrient.
9. Turmeric
This bright yellow spice contains curcumin, which is known for its anti-inflammatory and antioxidant properties. So, you can add turmeric to tea, soups, or stews to boost health.
10. Green Tea
Green tea is rich in flavonoids and epigallocatechin gallate (EGCG), both of which enhance immune function. It also contains the amino acid L-theanine, which supports the production of germ-fighting compounds.
11. Sunflower Seeds
Sunflower seeds are high in vitamin E and selenium, both of which play a key role in regulating and maintaining immune functions. These seeds make an excellent snack or salad topping.
12. Papaya
Papaya is another fruit loaded with vitamin C, and it also contains papain, a digestive enzyme with anti-inflammatory effects. Additionally, it’s a good source of folate, potassium, and magnesium.
13. Kiwi
Kiwis are a nutrient-rich fruit that is rich in vitamins C and E, antioxidants, and fiber. As a result, they help strengthen the immune system and support healthy skin.
14. Poultry
Chicken and turkey are rich in vitamin B6, which supports biochemical reactions in the body. Chicken soup, in particular, can help reduce inflammation and soothe symptoms of colds.
15. Shellfish
Shellfish like oysters, crab, and mussels are excellent sources of zinc, which helps the immune system fight infections. Zinc also supports wound healing and cell production.
16. Sweet Potatoes
Sweet potatoes are rich in beta-carotene, which the body converts into vitamin A. As a result, this vitamin is essential for maintaining the health of the mucosal lining in your respiratory tract.
Incorporating These Foods into Your Diet
Eating these immune-boosting foods is the best way to ensure your body gets all the nutrients it needs. For example, add citrus fruits to your breakfast, eat almonds throughout the day, or prepare a delicious chicken and vegetable soup for dinner.
Lifestyle Matters Too
In addition to consuming these foods, staying hydrated, exercising regularly, managing stress, and getting enough sleep are crucial for maintaining a strong immune system.
By prioritising these dietitian-approved foods and adopting a healthy lifestyle, you can help your body stay resilient against illnesses year-round.
