15 Foods That Can Boost Your Immune System

Hi everyone

                    Keeping your immune system healthy is very important, no matter the season.
Naturally, what you eat can majorly influence your immune health.
Certain foods may actually decrease your chances of getting sick, while others can help you recover more quickly if you do get ill.

                                                 You can ensure your body and immunity run smoothly by rounding out your plate with plenty of colorful servings of fruits and veggies, plus 8 to 10 glasses of water a day, at the very least. The following ingredients can add extra flu-fighting punch to your winter meal plan.

1. Iron-Rich Foods

Iron is a mineral that plays an important role in immune function. A diet containing too little iron can contribute to anemia and weaken the immune system . That’s why it’s important to optimize your intake of iron-rich foods, such as meat, poultry, fish, shellfish, legumes, nuts, seeds, cruciferous vegetables and dried fruit. You can also improve your absorption of iron from foods by using cast-iron pots and pans to cook, and avoiding tea or coffee with meals. Therefore, it’s best to use iron supplements only if you have an iron deficiency, or on the advice of a doctor.

2. Yogurt

Probiotics, or the "live active cultures" found in yogurt, are healthy bacteria that keep the gut and intestinal tract free of disease-causing germs. Although they're available in supplement form, a study from the University of Vienna in Austria found that a daily 7-ounce dose of yogurt was just as effective in boosting immunity as popping pills. In an 80-day Swedish study of 181 factory employees, those who drank a daily supplement of Lactobacillus reuteri—a specific probiotic that appears to stimulate white blood cells—took 33% fewer sick days than those given a placebo. Any yogurt with a "Live and Active Cultures" seal contains some beneficial bugs, but Stonyfield Farm is the only US brand that contains this specific strain.

3. Probiotic-Rich Foods

Foods that are rich in probiotics are thought to help enhance your immune function.
probiotics are beneficial bacteria that live in your gut and help stimulate your immune system.
They also help maintain the health of your gut’s lining, which may help prevent unwanted substances from “leaking” into the body and provoking an immune response .
In fact, recent reviews show that probiotics may reduce the risk of developing upper respiratory tract infections by up to 42% .

4. Oats and Barley

These grains contain beta-glucan, a type of fiber with antimicrobial and antioxidant capabilities more potent than echinacea, reports a Norwegian study. When animals eat this compound, they're less likely to contract influenza, herpes, even anthrax; in humans, it boosts immunity, speeds wound healing, and may help antibiotics work better.

5. Citrus Fruit

Fruits like oranges, grapefruits and tangerines are high in vitamin C, a well-known immunity booster. Vitamin C is recognized for its antibacterial and anti-inflammatory properties. It also helps maintain the integrity of your skin, which acts as a protective barrier against infection 
In addition, vitamin C can act as an antioxidant, helping protect your immune cells against harmful compounds formed in response to viral or bacterial infections .
Therefore, getting enough vitamin C is a great way to strengthen your immune system and may reduce your likelihood of infection .

6. Garlic

This potent onion relative contains the active ingredient allicin, which fights infection and bacteria. British researchers gave 146 people either a placebo or a garlic extract for 12 weeks; the garlic takers were two-thirds less likely to catch a cold. Other studies suggest that garlic lovers who chow more than six cloves a week have a 30% lower rate of colorectal cancer and a 50% lower rate of stomach cancer.

7. Shellfish

Selenium, plentiful in shellfish such as oysters, lobsters, crabs, and clams, helps white blood cells produce cytokines—proteins that help clear flu viruses out of the body. Salmon, mackerel, and herring are rich in omega-3 fats, which reduce inflammation, increasing airflow and protecting lungs from colds and respiratory infections.

8. Chicken Soup

When University of Nebraska researchers tested 13 brands, they found that all but one (chicken-flavored ramen noodles) blocked the migration of inflammatory white cells—an important finding, because cold symptoms are a response to the cells' accumulation in the bronchial tubes. The amino acid cysteine, released from chicken during cooking, chemically resembles the bronchitis drug acetylcysteine, which may explain the results. The soup's salty broth keeps mucus thin the same way cough medicines do. Added spices, such as garlic and onions, can increase soup's immune-boosting power.

9. Tea

People who drank 5 cups a day of black tea for 2 weeks had 10 times more virus-fighting interferon in their blood than others who drank a placebo hot drink, in a Harvard study. The amino acid that's responsible for this immune boost, L-theanine, is abundant in both black and green tea—decaf versions have it, too.

10. Coconut Oil

Coconut oil contains medium-chain triglycerides (MCTs), a category of fats with antimicrobial properties. The most common type of MCT found in coconut oil is lauric acid, which is converted into a substance known as monolaurin during digestion. Both lauric acid and monolaurin have the ability to kill harmful viruses, bacteria and fungi . For instance, researchers report that coconut fats may help fight off the types of bacteria that cause stomach ulcers, sinusitis, dental cavities, food poisoning and urinary tract infections 

11. Sweet Potatoes

You may not think of skin as part of your immune system. But this crucial organ, covering an impressive 16 square feet, serves as a first-line fortress against bacteria, viruses, and other undesirables. To stay strong and healthy, your skin needs vitamin A. "Vitamin A plays a major role in the production of connective tissue, a key component of skin," explains Prevention advisor David Katz, MD, director of the Yale-Griffin Prevention Research Center in Derby, CT. One of the best ways to get vitamin A into your diet is from foods containing beta-carotene (like sweet potatoes), which your body turns into vitamin A.

12. Mushrooms

For centuries, people around the world have turned to mushrooms for a healthy immune system. Contemporary researchers now know why. "Studies show that mushrooms increase the production and activity of white blood cells, making them more aggressive. This is a good thing when you have an infection," says Douglas Schar, DipPhyt, MCPP, MNIMH, director of the Institute of Herbal Medicine in Washington, DC

13. Ginger

Ginger is rich in gingerol, a bioactive substance thought to help lower the risk of infections .
In fact, ginger has antimicrobial properties that may inhibit the growth of several types of bacteria, including E. coli, Candida and Salmonella .
Studies on human cells show that fresh ginger may also help fight the human respiratory syncytial virus (HRSV), a virus responsible for many respiratory infections. However, more studies in humans are needed to support this protective effect .Ginger’s effects may be especially potent if the ginger compounds are already present in your body before the infection occurs

14. Berries

For many years, Native Americans have used berries to treat infections like the common cold .
This could be because berries are a rich source of polyphenols, a group of beneficial plant compounds with antimicrobial properties. For instance, quercetin, one berry polyphenol, is thought to be particularly effective at reducing your risk of getting ill after a bout of intensive exercise . Studies also show that berries and their polyphenols have the ability to protect against the influenza virus responsible for the flu .

15. Nuts and Seeds

Nuts and seeds are incredibly nutrient-rich. They’re rich in selenium, copper, vitamin E and zinc, among other nutrients. All of these play a role in maintaining a healthy immune system . Sesame seeds and almonds are particularly good sources of copper and vitamin E, while pumpkin seeds and cashews are rich in zinc. As for selenium, you can meet your daily requirement by eating just a single Brazil nut per day. Nuts and seeds are also great sources of fiber, antioxidants and healthy fats, all of which are beneficial for health