10 Foods to Boost Your Immune System Naturally

Evexia Family Chiropractic cares about your overall health and well-being. You may be wondering what the best way to boost your immune system is, and Evexia Family has the answer. Getting the nutrients you need is the best way to support your immunity. Food is a vital part of your journey towards a healthier life, and feeding your body the following foods will help boost your immune system. 

Top 10 Foods to Boost Your Immune System 

1. Spinach

In general, green vegetables are known to provide anti-inflammatory antioxidants and key nutrients to aid in immune system function. Spinach, specifically, is known for its high content of folate, vitamin A, vitamin C, fiber, magnesium, and iron. Rich in vitamin C and filled with antioxidants and beta carotene, spinach is the first of our top 10 foods to boost your immune system. Evexia Family Chiropractic recommends cooking spinach as lightly as possible, if at all, so the vegetable keeps its nutrients. 

2. Citrus fruits

Did you know your body does not store vitamin C nor does your body produce vitamin C on its own? For continued health, you must get your daily intake of vitamin C. How? Most citrus fruits are filled with vitamin C, and our favorites include oranges, lemons, grapefruit, and limes. Vitamin C is notably the most well-known vitamin in supporting the immune system and for good reason. One medium-sized orange contains all the vitamin C you need in a day. To fight the cold and boost your immune system, Evexia Family proposes to stay stocked with your favorite citrus fruits.  

3. Almonds

Vitamin E is an antioxidant the body needs to function adequately. To get your fill of vitamin E along with healthy fats, try almonds. The nut is not only packed with vitamin E, but is also a good source of protein. A perfect immune-boosting snack is a handful of unsalted almonds paired with a piece of the tasty citrus fruits mentioned above. 

4. Bell Peppers

Not only are bell peppers a great substitute for chips when you are trying to lower your carb intake, but bell peppers are rich sources of beta carotene and vitamin C. Evexia Family Chiropractic can’t say it enough – Vitamin C is so important to boost your immune system and fight illnesses. You can receive more vitamin C than your bodies need in an entire day with just one red bell pepper. 

5. Garlic Can Boost Your Immune system

Garlic is one of the most common vegetables used as a spice in cuisines all around the world. What many people may not know is that there is more to garlic than just a tasty seasoning. Eating garlic can provide a wide range of health benefits. Reduced heart disease risk, mental health improvement, and a boosted immune system are just a few of garlic’s health benefits. 

How does garlic boost your immune system? A compound called allicin is found in a clove of whole garlic, and when garlic is crushed or chewed, this compound turns into allicin. Allicin quickly changes into sulfur-containing compounds, giving garlic the medicinal properties it needs to boost your immune system. 

6. Ginger

Another ingredient one should turn to when sick is ginger. Ginger is packed with antioxidants and anti-inflammatory compounds. Many studies show ginger reduces inflammation and decreases nausea. When it comes to whether or not ginger can boost your immune system, the answer is yes. Because of the spice’s anti-inflammatory properties and antioxidants, many people use ginger to fight inflammation and boost their immune system. 

Evexia Family’s favorite way to incorporate ginger into the diet is adding a tiny bit of ground ginger to your morning cup of coffee. Adding ginger to your cup of joe results in an antioxidant power duo. 

7. Yogurt

Yogurt, specifically plain Greek yogurt, contains a high level of vitamin D, protein, and zinc. Along with the vitamins and protein, some types of yogurt hold probiotics. Probiotics have been proven to reduce inflammation, and in some cases have been shown to lessen the symptoms and longevity of the common cold. 

Plain Greek yogurt can be boring, so Evexia Family recommends adding a little honey and some blueberries to make the yogurt a sweet snack but still filled with immune-boosting benefits! 

8. Poultry

There is a reason chicken noodle soup is a staple meal when feeling sick. Not only is poultry known to improve symptoms of the common cold, but chicken and turkey are high in vitamin B-6. B vitamins aid with energy production and forming healthy red blood cells. To boost your immune system naturally, try making stock or broth by boiling chicken bones. The broth contains chondroitin, gelatin, and other nutrients helpful for gut healing and immunity.

9. Broccoli

Evexia Family Chiropractic labels broccoli as a superfood. Loaded with vitamins A, C, and E combined with fiber and antioxidants, broccoli is highly nutritious and rich in nutrients. Incorporating broccoli into your diet is beneficial for your immune system and overall health. As with spinach, we recommend lightly cooking broccoli when wanting to boost your immune system. 

10. Salmon

Salmon is one of the most nutritious foods humans can consume. High in protein, rich in mega-3 fatty acids, packed with B vitamins, and a great source of antioxidants, incorporating salmon into your diet does so much more than just boost your immune system. Consuming this fatty fish at least two times a week will help your body meet its nutrient needs and lessen the risk of many diseases. 

Final Thoughts on Foods to Boost Your Immune System

So, what are you waiting for? Start boosting your immune system today, and head to the grocery store for delicious salmon, tasty green veggies, and fresh citrus fruits! Prevent the flu and cold symptoms with changes to your diet. By incorporating Evexia’s top 10 foods to boost your immune system naturally, you’re sure to notice a difference in the way you feel on the inside. Don’t put your health on the backburner, and visit Evexia Family Chiropractic’s website to learn more about Lee’s Summit’s best choice of natural health care.