Immune Boosters — Wellth and Wellness

Mar 19

Mar 19 Immune Boosters

After all of the research I've done on the immune system lately (HELLO flu season!), I wanted to share a few whole food options that help boost your immune system. Y'all know I'd rather eat than take a pill ANY day, and these foods help me stay healthy when everyone in the office is out with a stomach bug.

Chicken Soup - Mama was right! The spokesperson for the Academy of Nutrition and Dietetics said "Research has found that chicken soup helps to prevent inflammatory white cells from moving to other parts of your body, which can decrease your cold symptoms."
Chicken soup with bone broth has collagen and amino acids. "Chicken soup's illness-fighting ability is thought to be related to cysteine, an amino acid released from chicken during cooking. The hot liquid in soup also helps you to stay hydrated, which can help loosen any secretions."
Ginger - The International Journal of Preventative Medicine said ginger’s potent anti-inflammtory properties were key in the root’s powers to combat a cold or flu.
Watermelon - Ripe watermelon has lots of glutathione, which has also been shown to boost your immune system.
Oranges - Oranges are packed with vitamin C, and the National Centre for Epidemiology and Population Health at the Australian National University, states vitamin C can help prevent a cold and reduce the severity and duration if you already have a cold.
Water - Stay hydrated! My doctor told me that a glass of water has the same effect as taking 1 mucinex. It helps keep that mucus moving!
Blueberries and Elderberry - Berries are filled with antioxidants that can help treat and prevent coughs and colds. According to research conducted by the University of Auckland, consuming flavonoids — a class of antioxidants found in blueberries — made adults 33 percent less likely to catch a cold than those who did not eat flavonoid-rich foods or supplements daily. Acai berries contain anthocyanins to help give you an extra boost too!
Greek Yogurt - Greek yogurt is filled with probiotics, and has so much more protein than regular yogurt. Make sure you get plain to avoid added sugars. The Korean Journal of Family Medicine found that probiotics can help to prevent and treat the common cold. The researchers discovered that people who ate probiotics daily had a lower risk of catching a cold than those who did not eat any probiotic-rich food.
Ginseng - The Canadian Medical Association Journal found that ginseng will reduce your cold symptoms. Plus, ginseng tea is delicious, and that steamy heat warms your bones and helps open up your sinuses.
Tomato - Did you know you get 16 milligrams of Vitamin C from 1 medium tomato? Vitamin C supports your immune system's phagocytes and t-cells.
Whole Grains - Whole grains contain anti-inflammatories, which let healthy bacteria thrive in your gut.
Wild Salmon and Oysters - Wild salmon is filled with zinc, a nutrient that has been proven to assist with reducing common cold symptoms. Researchers found that zinc, in comparison to a placebo, significantly reduced the severity and duration of symptoms when taken within 24 hours of the onset of cold symptoms.The researchers noted another trial involving children ages 6.5 to 10 years old proved zinc to also be a helpful component in preventing that cold. Pumpkin seeds are another zinc-rich food. Also, fatty fish (think tuna, salmon) contain omega-3 fatty acids that help your body fight inflammation.
EVOO - The British Journal of Nutrition says the polyunsaturated fatty acids in Olive Oil act as an anti-inflammatory agent in the body.
Dark Chocolate - Theobromine is highly concentrated in dark chocolate. Theobromine is an antioxidant, and it helps with coughing.
Broccoli - Broccoli and other cruciferous vegetables have proven to help boost immunity. Researchers claim that sulforaphane, a chemical in the vegetable, switches on antioxidant genes and enzymes in specific immune cells, which combat free radicals in your body and prevent you from getting sick. Broccoli is packed with Vitamins A and C plus glutathione!
Green Tea - We all know green tea is a weight loss wonder, but it also contains flavonoids, an antioxidant that boosts immunity, as well as anti-inflammatories, according to a study published in the Journal of Indian Society of Periodontology. The study states that an antioxidant that is highly concentrated in green tea, catechin, is anti-viral and anti-bacterial.
Eggs - Egg yolks are packed with vitamin D. It helps regulate and strengthen your immune system.
Turmeric - Put this spice on everything! It is rich in antioxidants and has strong anti-inflammatory properties. This one has been used for hundreds of years.
Spinach - It's full of Vitamin C and fiber. Other fruits and veggies with Vitamins A, C and E are also immune system boosters. Try a Spinach salad (Vitamin C) with Sweet potato (Vitamin A) and avocado (Vitamin E).
Garlic - A review of the food published in the Cochrane Database of Systematic Reviews showed that a group of participants in a study who ate garlic over a three-month period only had 24 cases of the common cold total, a significant decrease in comparison to the 65 cases reported by the control group.
Apple - This fruit contains phytochemical antioxidants, according to a study published in Nutrition Journal. These antioxidants help boost immunity and reduce the risk of chronic diseases.
Mushrooms - selenium and B vitamins make mushrooms a great immune booster.