It's important to keep every one of our body's systems functioning at peak performance, and the immune system is no exception. Here are seven different foods that you can consume to help your body ward off viruses, bacteria and other contaminants that could make you ill.
Vitamin C is one of the most well-known antioxidants, and citrus fruits are full of this infection-fighting vitamin. Antioxidants such as vitamin C help protect the cells in your body from foreign entities and byproducts of contaminates ingested either through food or breathing.
It's also been theorized that vitamin C promotes the production of white blood cells. White blood cells aid your body in the fight against viruses, bacteria and pollutants that may enter the body.
One of the great things about citrus fruits is that they can be eaten raw with minimal preparation and are readily found in juice form. Common citrus fruits include:
- Oranges
- Lemons
- Grapefruits
Green vegetables such as spinach and broccoli also contain high doses of antioxidants. Green vegetables contain large amounts of vitamin C and also contain vitamins and minerals that citrus fruits do not. Spinach, in particular, contains healthy amounts of vitamins A and E. Like vitamins C, A and E are antioxidants that support the immune system.
Besides vitamins A, C and E, many green vegetables contain beta carotene which may give our body a jump start on infection-fighting should we become sick
Both garlic and ginger have been used as health remedies for centuries by numerous cultures, and garlic especially is used for cooking all over the world.
Some research suggests that garlic boosts the immune system, specifically by strengthening the cells throughout our bodies. It's also been shown to help us recover quickly should we contract an illness. Beyond its immune-boosting properties, garlic can help regulate blood pressure boosting our overall health on many levels.
Ginger is a well-known anti-inflammatory. Consuming ginger while ill can help ease respiratory discomfort, reduce swelling in joints and provide relief for sore throats. It's also a go-to natural remedy for nausea, relieving symptoms and allowing your body to fight off infection.
When one thinks of natural immune boosters, we think of plants such as fruits, vegetables and herbs. Did you know that animal protein from poultry and shellfish can also boost your immune system?
One of the most common cold remedies is a warm bowl of chicken noodle soup, and it works because poultry is loaded with vitamin B6. Vitamin B6 provides energy and is an important factor in the creation of red blood cells. Red blood cells provide oxygen to every part of your body, especially to and from your lungs. This oxygen keeps every system of your body functioning at its peak, and boosts your immunity by creating a barrier between your essential systems and harmful elements in your bloodstream.
There are many different types of shellfish, and most are high in zinc. The cells that help provide immunity require zinc in order to perform their duties. Shellfish high in zinc include:
- Crab
- Clams
- Mussels
Almonds contain vitamin E, an underrated antioxidant that gives your immune system an edge when fighting off infection. Just a half cup of almonds contains 100-percent of your daily vitamin E requirement. Vitamin E is a fat-soluble vitamin, meaning it requires the presence of fat to be absorbed into the bloodstream. Almonds are packed with healthy fats, offering up a combination that boosts your immune system as well as other physiological functions.
Just like almonds, sunflower seeds contain both high amounts of vitamin E as well as plenty of healthy fats. They also contain other minerals that help keep your immune system working its best.
The magnesium in sunflower seeds promotes a healthy heartbeat, keeping blood flowing. It's also been suggested that getting a proper daily dose of magnesium will help you get a more restful sleep. Our body needs sleep to recover from our daily activities as well as give our immune system a chance to fight infections while other systems aren't using as much of our body's stored energy.
Green tea is another item that has been used as a health aid for generations. Green tea contains flavonoids, a powerful antioxidant, and something called epigallocatechin gallate, or EGCG for short. Studies have shown the EGCG can not only help us recover from illness faster, but help ward off disease before it becomes an infection.
Green tea is also a great source of an amino acid called theanine. Theanine is thought to boost the creation of germ-fighting elements in your body's T-cells.
We've always heard that drinking plenty of fluids can prevent illness, but what if there was a drink that gave your body more of a chance than plain water? Substituting a sports performance beverage for a glass of water is a great way to boost your immune system.
What you want to look for is a sports drink that is enhanced with vitamins and minerals, and while TapouT was engineered for performance athletes, it also contains nutrients that also boost your immune system. Both TapouT flavors contain:
- Vitamin A
- Vitamin E
- Vitamin C
- Vitamins B2, 3, 5, 6 and 12
As we've already mentioned, vitamins A, E, C and B6 are important components of our daily diets that can boost immunity, but an enhanced sports beverage such as TapouT offers more than just vitamins, it helps you stay hydrated while fighting off illness. TapouT contains plenty of natural sodium to help put the fluids you consume during the day to good use. It also contains all four electrolytes to help you recover quickly should you become dehydrated due to an infection.