The foods we eat play a huge role in our overall health. Not only do they keep us strong and healthy on a day-to-day basis, they also prepare us for unexpected health circumstances like sickness and disease. Fortunately, you can gain immunity in many ways, such as through healthy nutritional choices. Here are 13 different kinds of foods that can help protect you from getting sick as colds, the flu, and COVID-19 continue to spread.
Fish
Oily fish such as salmon, tuna, and sardines are a great source of vitamins and nutrients. Fish contains Omega-3 fatty acids, which play a significant role in building healthy cells.
Citrus Fruits
Citruses like oranges, grapefruits, tangerines, clementines, lemons, and limes all contain a large amount of Vitamin C. Our bodies don’t naturally produce or store Vitamin C, so this is a necessary part of your daily nutrient intake. Vitamin C is famous for its germ-fighting properties and is thought to help produce white blood cells, which fight infection and disease.
Red Bell Peppers
Red bell peppers are actually an even greater source of Vitamin C than citrus fruits! They are also packed with beta carotene, which the body turns into Vitamin A, a nutrient that helps keep your eyes and skin healthy.
Sweet Potatoes
Sweet potatoes are also a great source of beta carotene—the substance that gives them and bell peppers their red-orange color—and therefore are also a source of Vitamin A.
Broccoli
Broccoli is sometimes known as a superfood, a type of food that is low in calories and rich in health benefits. It contains many vitamins and nutrients, including Vitamins A, C, and E. It’s also a fantastic source of fiber.
Spinach
Like broccoli, spinach is considered a superfood. Known specifically for its Vitamin C content, spinach is also an excellent source of calcium, which is great for building healthy bones.
Garlic
A delicious spice found in dishes from all over the world, garlic is known for helping prevent sickness. Its secret weapon is an immune-boosting compound called allicin, which some research also suggests can help keep arteries healthy and blood pressure in balance.
Ginger
Ginger has been a go-to household remedy for colds for a long time. It’s known for its anti-inflammatory properties, which help fight infection and reduce the swelling of tissues in the body. As a bonus, ginger is also excellent at combatting nausea when stomach bugs inevitably start circulating.
Turmeric
Similar to garlic and ginger, turmeric is also high in anti-inflammatory nutrients, such as the compound curcumin.
Yogurt
Yogurt is a food that contains probiotic nutrients, including lots of healthy bacteria that help with digestion. Since many experts consider the gut to be a place where much of your body’s overall wellness begins, it’s important to keep it in balance, and yogurt—especially Greek yogurt—can help with that. Yogurt can also be a good source of Vitamin D, which helps your immune system stay strong.
Almonds
Almonds are a great source of multiple kinds of nutrients: Vitamin E, healthy fats, and protein. They help boost your immune system, and they can also provide energy and help build cells and muscle.
Green and Black Teas
Green and black teas are rich in flavonoids, which are an antioxidant that enhances immunity. They also contain slight amounts of caffeine, so they are a good alternative to coffee.
Supplements
Supplements are typically capsules, chewable tablets, or gummies that contain certain amounts of significant vitamins and minerals. Different types exist for different functions, but they can definitely be helpful at preventing or fighting off sickness and disease. Your doctor can recommend a good supplement to take if you are in need of extra nutrients.
If you need help figuring out what types of immune-boosting foods are best for your body’s needs, our doctors would be happy to help you. Contact us today to schedule an appointment!
