Let’s face it, no one likes to get sick. Colds and sore throats are just not fun. To avoid sickness, you need to learn how to boost your immune system effectively.
Unfortunately, winter is the season of sickness, and with spring approaching, the weather may be changing on a day by day basis. While the weather changes and the seasons transition, this is when most people get sick. Now is the time to learn how to boost your immune system and step into spring with a healthy body with the power of nutrient-dense foods!
What Is the Immune System?
Having a strong immune system helps to keep you healthy. But what is the immune system anyways?
Your immune system is made out of various organs, tissues, cells, and proteins. Working together, these important parts of your immune system fight off any pathogens that come in contact with your bodies, such as viruses, bacteria, and anything else that may lead to an infection, illness or disease.
When a pathogen tries to invade your body, it triggers an immune response and your immune system releases an army of antibodies that quickly attach to antigens to kill any bad bugs and to keep your healthy.
How to Boost Your Immune System with Food
If you are eating an unhealthy diet filled with refined sugar and processed food, and living an overall stressful and inactive lifestyle, your immune system becomes compromised. A compromised immune system has a more difficult time fighting off the bad guys.
As a result, you may become more susceptible to illness and you may have a more difficult time recovering quickly.
Supporting your body and learning how to boost your immune system is absolutely non-negotiable to stay healthy. There are some fantastic, nutrient-dense, and delicious foods that you can incorporate into your diet to boost your immune system.
These superfoods and natural ingredients are like superheroes when you need a boost for your immune system.
Eat, drink and slurp your way to a stronger, healthier body this winter season as you learn more about these foods that can boost your immune system like a champ.
20 Foods that Are the Ultimate Boost For Your Immune System
Turmeric has been a popular spice in Indian and Asian cuisine. It is the key ingredient of curries. However, it has been increasingly popular all over the world due to its powerful health benefits.
Knowing the benefits of turmeric, we have added it to both our Green Juice and Gold superfood drinks. Plus, we like to try to squeeze it into our diet whenever possible, like drinking a tasty turmeric shot to boost the immune system in winter months.
Whether you want a cooling green drink or a warming, relaxing beverage, we’ve got you covered.
To boost your immune system, you can add ginger to your green juices, smoothies, and cooked meals. Making ginger tea is also one of the best ways to combat any cold or flu.
We have added ginger to our Organifi Gold products so you can boost your immune system in a simple way in one warming cup.
Furthermore, according to research, lion’s mane can improve immunity.
4. Baobab Powder
Baobab powder is a unique superfruit than comes from the fruit of the baobab tree. Due to all the vitamin C it contains, baobab is an excellent food to use to boost your immune system.
You can add baobab powder to your smoothies, shakes, and baked goods.
Citrus is a commonly known way to boost one’s immune system. Because of its high vitamin C content, most people turn to citrus to recover from a cold and fight infections.
Citrus fruits that know how to boost your immune system include lemon, lime, grapefruit, oranges, clementines, mandarins, and tangerines. If you make orange juice in the morning, make sure to leave the pulp in for extra fiber and to avoid blood sugar spikes.
6. Green tea
No wonder that Asian culture celebrates green tea so much. While green tea contains a tiny bit of caffeine to give you more energy, it can also show your body how to boost your immune system.
Just like blueberries, green tea is rich in flavonoids which can reduce the risk of getting a cold and boost your immune system overall. Sip on a daily cup of green tea or add some to your smoothies instead of water to boost that immune system.
Blueberries are rich in anthocyanin, which is a flavonoid with antioxidant properties.
According to a 2016 study, this flavanoid can boost your respiratory tract’s immune defense system. The study found that people who ate a flavanoid-rich diet had fewer colds and respiratory tract infections than those who did not.
Blueberries also have a low glycemic index. They know how to boost your immune system without causing blood sugar issues.
Similarly to blueberries, other berries, such as strawberries, blackberries, and raspberries are great to boost your immune system. This is exactly why we added berries to our delicious Red Juice. Tastes like cool-aid, but boost your immune system and protects your health at every sip.
8. Cacao, Cocoa and Dark Chocolate
Cocoa beans contain an antioxidant called theobromine which is known to boost your immune system from illness and free radicals. Free radicals can lead to serious damage in your body and lead to disease, including cancer.
You can find theobromine in raw cacao beans, nibs and powder, high-quality cocoa, and super dark chocolate.
Broccoli is one of my favorite vegetables. It may get a bad rap among kids, but give it a chance. I bet you will love it steamed or crunchy in your salads.
Broccoli is a fantastic source of vitamin C and antioxidants. Thanks to that, they exactly know how to support your immune system like a superstar. Get creative in your kitchen and add more broccoli to your diet.
10. Sweet potatoes
Sweet potatoes are incredibly popular in the fall and winter. They are sweet, warming, comforting, yet nutritious and healthy.
Sweet potatoes are an excellent source of beta carotene, which is an antioxidant that not only gives sweet potatoes its orange tone but also helps to create beautiful skin and save you from infections. Sounds like a delicious way to boost your immune system at dinner time.
Spinach makes strong like Popeye. Do you think Popeye got sick often? I think, not.
Spinach is rich in antioxidants, flavonoids, carotenoids, vitamin C and E. With the help of these ingredients, it can truly boost your immune system. Research has found that spinach is a great way to keep colds away.
Forget about garlic breath, and add more garlic to your diet.
According to research, garlic and garlic supplements can boost your immune system and reduce the risk of the common cold. The group taking ginger had half as many colds as the group given a placebo.
Kefir is a fermented drink that is made with milk or plant milk. It contains beneficial live bacteria that has the ability to boost your immune system, reduce inflammation, fight bacteria, and increase antioxidant activity.
You can add kefir to your morning fruit salad, granola, cereal, or oatmeal, or eat it on its own to boost your immune system every morning.
You may be surprised to hear that some nuts and seeds that boost your immune system as well.
Almonds are a fantastic source of vitamin E, magnesium, manganese, and fiber. All are incredibly nutritious. A handful of almonds can be a healthy snack that knows how to boost your immune system.
When you think about vitamin C, I bet you think about oranges at first. However, citrus is not the only fruit that can boost your immune system through vitamin C.
Kiwis are a rich source of vitamin C making them the perfect fruit to munch on when you have a cold. According to research, vitamin C may be able to reduce the duration of your cold, lower inflammation, and boost your immune system.
16. Bell Pepper
Bell pepper, in particular, red bell pepper, is incredibly delicious.
It is also a fantastic source of vitamin C if you are looking for a source outside of fruits. You can it raw in your salads.
If you cook it, you may be surprised to learn, but roasting is stir-frying is actually better than steaming if you want to preserve the most nutrients and boost your immune system to the max.
17. Sunflower seeds
Add them to your salads, vegetable dishes, granolas, oatmeal, baked goods, and trail mixes to boost your immune system in a simple (and delicious) way.
Besides citrus and kiwi, papaya is also abundant in vitamin C. Furthermore, it also contains a digestive enzyme called papain that contains anti-inflammatory benefits, and other vitamins and minerals, such as vitamin B and potassium to benefit your health.
If you love papayas, you know how to boost your immune system. Add it to your smoothies, fruit bowls, salads, and granolas.
19. Siberian ginseng
Siberian ginseng is a powerful superfood often used for teas. Research has found that Siberian ginseng can boost your immune system and cellular defense.
Powered by Siberian ginseng, Red Juice knows how to boost your immune system. Have a cup every day to stay healthy this season.
20. Apple cider vinegar
Apple cider vinegar is a common household item you can use for many reasons from cooking to cleaning. It has medicinal benefits both when used topically and internally. Research has shown that vinegar can kill different types of bacteria,
Knowing all the benefits of apple cider vinegar, we have added a healthy dose to our Organifi Pure superfood mix. With this energizing drink, you can boost your immune system, thanks to apple cider vinegar.
To boost your immune system this season, you can incorporate these powerful nutrient-dense foods. Check out our Organifi superfood products that are designed to help you boost your immune system and overall health.
I particularly recommend our new Immunity product filled with Vitamin C, Zinc, Beta-Glucan to boost your immune system better than anything else on the market. You will love its delicious orange aroma and the fact that you won't have to take sick days anymore.
What are your favorite ways to boost your immune system? Share them in the comments below. We would love to hear from you.
And remember, we are in this together.
About The Author
Kat Gál is a professional holistic health writer who helps health, wellness and nutrition businesses to market their products and services through quality online content. She is also a Certified Holistic Health & Life Coach. Kat is a multi-passionate writer, world traveler, nomad, runner, and cat-person. She is a lifelong learner who lives outside of her comfort zones stretching her boundaries and discovering beauty around the world. Reach out if you are looking for amazing blog content at email@example.com or at katgalwriter.com.