You know that a healthy diet provides a variety of benefits. Did you know a diet rich in fruits and vegetables can boost your immune system? The primary care physicians at UAB Medical West are here to share some of the best foods you can eat for your immune system. We recommend all adults consume five portions of fruit or vegetables per day for increased immunity against illnesses like the flu, among others.
The 10 Best Foods for Your Immune System
While fall is a great time to make your immune system a priority, the benefits of an immune-boosting diet last all year long. Incorporating fruits and vegetables into your diet can lower your risk of developing viral infections like colds. These food groups, in particular, are especially beneficial to your immune system.
1. Cruciferous Vegetables
Cruciferous vegetables, like broccoli, can significantly benefit your immune system. They contain vitamins A, C, and E, which help to boost your immune system. While typically in season in the fall in Alabama, these vegetables can and should be consumed year-round for maximum immune-boosting benefits.
2. Leafy Greens
While you know that eating your greens is good for you, you may not know that they are especially beneficial for your immune system. Leafy greens, like spinach, contain vitamin C and antioxidants, which help prevent the common cold. Best of all, they are readily available as they can be grown for most of the year in Alabama.
3. Root Vegetables
Root vegetables, like carrots and sweet potatoes, contain nutrients, specifically beta-carotene and vitamin C, which are essential for supporting the immune system. Consuming these vegetables can strengthen immunity and develop your resistance to viral infections.
4. Ginger
Ginger is used in many common home remedies for colds and the flu, especially for digestive symptoms. Whether in the form of tea or a supplement, ginger can benefit your immune system and prevent illness in various ways.
In particular, it has antibacterial and antiparasitic properties that can help fight both bacterial infections and parasites. Often used to flavor foods and beverages, it is easy to incorporate ginger into your diet.
5. Garlic
Garlic offers many health benefits beyond boosting the immune system. Containing vitamins B and C, garlic can also benefit your heart health by lowering cholesterol. Some studies even suggest it has cancer-fighting properties. Best of all, it can easily be incorporated into your diet by being used to season a variety of foods.
7. Bell Peppers
Bell peppers come in a variety of colors. Did you know that, depending on their color, these vegetables offer certain benefits to your immune system? Red peppers are high in vitamin C, while yellow peppers are high in antioxidants. Both of these nutrients support immunity, so you can’t go wrong with either type of pepper.
8. Nuts & Seeds
Nuts and seeds make convenient snacks to enjoy on the go, especially during the busy back-to-school season. They also can help to boost your immune system. Almonds and sunflower seeds, in particular, are high in vitamin E, which is known for its infection-fighting benefits.
9. Citrus Fruits
When most people think of immune-boosting foods, they typically think of citrus fruits that are high in vitamin C, like:
- Oranges
- Lemons
- Grapefruits
- Limes
What they may not know is how eating citrus fruits may prevent or shorten colds by promoting immune cell functions. Enjoying citrus fruits while healthy can help you avoid getting sick or recover faster if you do.
10. Berries
Berries are more than just a sweet snack. They also contain vitamin C and antioxidants that are beneficial to your immune system. Blueberries and strawberries, in particular, are good sources of these immune-boosting nutrients.
While typically in season during the summer, you can enjoy frozen berries year-round, as they typically contain as many nutrients as fresh ones do. Regardless of the season, snacking on berries can help to support immunity.
Stay Healthy This Cold & Flu Season at UAB Medical West
You can easily boost your immune system by eating a healthy diet. However, if you find yourself feeling ill this cold and flu season, consider seeking the help of a primary care physician at UAB Medical West.
We can provide you with the care you need to feel better faster. To learn how we can help you stay healthy this cold and flu season, contact us to schedule an appointment at one of our health centers today.
Boost Your Immune System This Fall at UAB Medical West
Along with eating a healthy diet, regularly visiting your family doctor can help you prevent illness and boost your immune system. If you need a new family doctor, consider those at UAB Medical West. Contact us to schedule an appointment at one of our health centers today.