A strong immune system is important, especially in today’s climate. During seasons when we are more prone to illness, we often look for ways to help support immunity.
Many studies show that a balanced diet combined with adequate sleep and exercise, effectively primes our body to fight infection and disease. Throughout the years, many foods have also helped contribute to living a healthy lifestyle. Incorporating some of these foods into the diet can help support our body’s immunity. So next time you’re headed to the grocery store, make a list, and power up your plate to include these nutritious foods.
Often called a “super food” because of their nutrient density, brightly colored berries are packed with vitamins, fiber and a type of antioxidant called polyphenols. Antioxidants are molecules that inhibit the effects of free radicals, metabolic by-products that can cause harm to cells. Commonly available berries that are high in vitamin C and antioxidants include: blueberries, strawberries, raspberries, and blackberries. Exotic varieties, such as goji berries and elderberries, also rank high on the list!1
The anti-inflammatory effect of some mushrooms has been shown to greatly improve the efficiency of the immune system. Low in calories and high in fiber, button mushrooms specifically are filled with riboflavin, niacin, B vitamins, potassium, beta glucan and antioxidants. Beta glucan is a form of soluble fiber that’s been strongly linked to immune system health as well as helping maintain normal cholesterol levels and a healthy heart.1
Eating yogurt regularly may positively impact several aspects of your health, including immunity. Probiotics, found in yogurt and other fermented products, may help ease the severity of colds and have been shown to reduce inflammation in some cases, which may linked to several health conditions like viral infections and gut disorders. Look for labels that say, “live and active cultures.” Also look for added vitamin D. Studies show that people with low vitamin D levels may be more likely to get colds or the flu. Yogurt has also been found to aid in reducing the risk of heart disease, as well as aid weight management.2
Popeye understood the power of spinach. This super food is filled with nutrients, including vitamin E, and magnesium and folate, which help your body make new cells and repair DNA. The outcome – it may increase the infection-fighting ability of our immune systems. It also boasts fiber and antioxidants. Get the most benefit by eating it raw.3
This kitchen staple is packed with plenty of nutrients. With vitamins A and C, fiber and the antioxidant glutathione, broccoli can help your systems defend the body from damage and help fight disease. Vitamin C is an essential nutrient for immune function, and broccoli is loaded with it. Due to the fiber it contains, broccoli can assist in regulating the body’s use of sugars, keeping your hunger in check, too. The key to keeping this super-charged veggie’s power is cooking it as little as possible.3
It does way more than punch up the flavor of food. Garlic is a common home remedy for the prevention of colds and other illness. Raw garlic can help beat infections thanks to its ability to fight bacteria, viruses and fungi. Garlic contains a compound called allicin, an oily, slightly yellow liquid that gives garlic its color, and when it is crushed, chewed, or sliced – it’s thought to give garlic its health properties.4
Miso is a traditional Japanese seasoning made from fermented soybeans. Rich in probiotics, which are the “good bacteria” also found in yogurt and in your gut, miso may support immune function by reducing the growth of harmful bacteria. Its immune-lifting properties may help ward off infections.5
Sweet Potatoes contain beta-carotene – which is transformed to vitamin A by the liver – sweeping up damaging free radicals–as well as Vitamin C, which are two of the strongest antioxidant vitamins. These vitamins help regulate the immune system, support your body’s natural protection against infections and can even improve the aging process. With six grams of fiber in one cooked sweet potato, that gives you roughly a quarter of your recommended daily intake. This root vegetable is also a good source of prebiotics, which helps improve the balance of your gut bacteria and overall gut health.6
Looking for additional ways to supplement your diet?
GO MEs® Elderberry Gummies are a great option if you’re looking for immunity support. With 100mg of high-quality black elderberry extract, along with vitamins C and zinc, they can help nourish a healthy immune system!*†
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
†AdvoCare products are not intended for prevention or treatment of COVID-19.
1 WebMD. (n.d.). Immune-boosting foods: Berries, oysters, & more. WebMD. Retrieved March 3, 2022, from https://www.webmd.com/cold-and-flu/ss/slideshow-immune-foods
2 WebMD. (n.d.). The Benefits of Yogurt. WebMD. Retrieved March 3, 2022, from https://www.webmd.com/food-recipes/features/benefits-yogurt
3MediLexicon International. (n.d.). 15 foods to boost the immune system. Medical News Today. Retrieved March 3, 2022, from https://www.medicalnewstoday.com/articles/322412#which-foods-boost-the-immune-system
4West, H. (2021, September 28). How garlic fights colds and the flu. Healthline. Retrieved March 3, 2022, from https://www.healthline.com/nutrition/garlic-fights-colds-and-flu
5Petre, A. (2017, June 17). Why miso is incredibly healthy. Healthline. Retrieved March 3, 2022, from https://www.healthline.com/nutrition/why-miso-is-healthy
6Booth, S. (n.d.). Sweet Potato Health Benefits. WebMD. Retrieved March 3, 2022, from https://www.webmd.com/food-recipes/benefits-sweet-potatoes