Immune System Boosters—Would you believe me if I told you that eating certain foods can help keep you prevent the flu and colds by improving your immune system? According to Medical News Today, the best way to increase your immune system is through a balanced diet and exercise... however, eating specific foods may also help to strengthen your immune system. For a quick way to wake up your body in preparation of flu-season, try these 10 Foods That Boost the Immune System just below.

1. Citrus Fruits

It is well known that Vitamin C increases the production of white blood cells. Most people think of oranges first, however all citrus fruit are filled with vitamin C. The great thing about Vitamin C is that it helps produce white blood cells... which are key to fighting infections.

Popular citrus fruits include:

Grapefruit

Oranges

Tangerines

Lemons

Limes

Clementines

2. Ginger

Ginger is another ingredient that many people turn to after getting sick. Besides helping increase the immune system, what makes Ginger so unique is that it may help decrease inflammation, which means that it can help reduce a sore throat. According to recent research by PubMed, it is thought that Ginger could be used to help decrease chronic pain. More importantly, Ginger is the go to for many people to help decrease nausea.

3. Spinach

Spinach made this list, not just because it helps the immune system by having lots of vitamin C, but it's also very low on calories and affordable. Still not sold? Spinach has tons of numerous antioxidants and beta carotene, two things that are also known to help increase the infection-fighting ability in our bodies.

4. Almonds

We already know that Vitamin C is important for improving our immune systems. However, vitamin E is important too. It’s a fat-soluble vitamin, which means you need to be careful not to take too much of it in pill form. With that said Nuts, such as almonds, are a much safer way to get your intake of Vitamin E. About two hands full (or more specifically about 46 whole shelled almonds) will give you the healthy, needed daily amount of vitamin E.

5. Green Tea

It's hard to argue against the fact that Green Tea is healthy, so no matter what the article is about... I'm going to recommend you drink Green Tea. However, the reason Green Tea is on this list is because it has high levels of epigallocatechin gallate, (EGCG), a powerful antioxidant that has been shown to enhance immune function.

6. Kiwi

The main reason Kiwis are on this list is because of their high level in Vitamin C. With that said, Kiwis also have a ton of other essential nutrients, including folate and vitamin K. While eating Kiwis you can make sure to get the Vitamin C you want right now, while also getting other important nutrients to keep your body healthy and functioning properly.

7. Poultry

Let me guess, when you are sick, chicken soup is your 'go to' for dinner... right? Well, I have good news for you... it actually helps! Not only does chicken help reduce symptoms of a cold, it can also help you from even getting sick in the first place. Poultry ( chicken, turkey, etc.) have a high amount of vitamin B-6. Which is needed for many c hemical reactions that happen in the body, including making new red blood cells. If that's not enough reason, then know that the broth made from chicken bones contains gelatin, chondroitin, and other nutrients that are helpful in both healing and immunity.

8. Sunflower Seeds

Looking for a small snack that will also help your immune system? That is exactly where sunflower seeds come in! Sunflower seeds are full of nutrients like magnesium, vitamin B-6, and vitamin E. They are also a powerful antioxidant.

9. Blueberries

Blueberries contain 'anthocyanin', which can help boost your immune system. Blueberries are thought to help reduce illnesses related to the upper respiratory system, including the common cold and bronchi infections.

10. Dark chocolate

What about a dessert item that helps the immune system? If you are looking for dessert then I hope you like dark chocolate, because it has an antioxidant called 'theobromine', which may help to boost your immune system. How does theobromine help? It helps fight 'free radicals', which are molecules that can damage cells, and may contribute to disease. With that said, in order to stay healthy, make sure to eat dark chocolate in moderation.

Eating just one orange won't help you prevent the flu.

Having a variety of foods and vitamins is important for being healthy in general. So if you want to prevent the flu, pick more than one item on this list, and try your best to keep your new healthy habits.

Other ways to boost the immune system

Avoiding smoking

Getting enough sleep

Exercising regularly

Maintaining a healthy weight

Minimizing stress (or try stress coping activities)

Practicing correct hand-washing and oral hygiene

Avoiding alcohol or drinking in moderation

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Work Cited

“9 Evidence-Based Health Benefits of Almonds.” Healthline, Healthline Media, website.

“15 Foods That Boost the Immune System.” Healthline, Healthline Media, website.

Burgess, Lana. “15 Foods to Boost the Immune System.” Medical News Today, MediLexicon International, website.

“Healthy Food Choices.” Canada's Food Guide, 5 June 2019, website.

Thomson, M, et al. “The Use of Ginger (Zingiber Officinale Rosc.) as a Potential Anti-Inflammatory and Antithrombotic Agent.” Prostaglandins, Leukotrienes, and Essential Fatty Acids, U.S. National Library of Medicine, Dec. 2002, website.