10 Foods That Help Boost Your Immune System

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With coming season abound many people may find themselves seeking out every possible remedy to boost their immune system. That is exactly what we will be covering (well, at least from a dietary perspective) in this article. Meta-analyses have examined the link between antioxidant-rich food sources and mortality rates. The literature shows that those who consume around 4-5 servings of fruit and/or vegetables per day are at a lower risk for a plethora of diseases and other health conflicts. Not to mention, they tend to live longer.
Multi-vitamins and dietary supplements shouldn’t be your first line of defense for keeping your immune system in check. It’s best to try and get most of your micronutrients from whole foods when possible. This article reveals the top foods that are great for your immune system and how they work their magic.
PINEAPPLE
Pineapples are a rich source of a therapeutic compound known as bromelain. Research has uncovered a myriad of health benefits tied to bromelain use. These benefits including anti-inflammatory actions and enhanced immunity. Pineapples are the only fruit that contain bromelain. They are also loaded with vitamin C (another powerful antioxidant.) This makes pineapples a great choice for enhancing the immune system.
BERRIES
On a per-serving basis, wild blueberries contain the most polyphenol antioxidants of any food source. Blackberries, strawberries, raspberries and cranberries are not far behind. Research is ongoing to uncover the specific roles of polyphenol antioxidants in humans. So far, the data suggests consumption of dietary polyphenols is correlated with reduced inflammation and enhanced cell-to-cell signaling.
ARTICHOKE
The Artichoke is loaded with polyphenols. A specific polyphenol found in artichoke varieties is the compound luteolin; a flavonoid that inhibits antigens in the body. Antigens are molecules that signal the immune system to react and produce antibodies against it. Consuming artichoke is a great way to boosts your body’s defense against invading microbes and pathogens.
PUMPKIN
While pumpkin is a seasonal plant (generally in the Fall/Winter), it still makes for a powerful immune-boosting food. Just one cup of pumpkin puree contains an enormous 300% of the RDA of vitamin A! Vitamin A deficiency greatly increases the severity and mortality risk of infections (particularly diarrhea and measles) even before the onset of xerophthalmia (blindness). Essentially your immune system is greatly compromised during times of low vitamin A intake. So be sure to get your daily dose of pumpkin in while you can!
YOGURT
Yogurt is made by the fermentation of lactose via specific bacterial cultures. When you eat yogurt you are ingesting probiotics that help protect your immune system against infectious disease and help regulate gut health. Yogurt is also a rich source of calcium and B vitamins, among many other micronutrients that help keep your body operating efficiently. Not to mention it’s very low in lactose content (unlike other dairy products) so most everyone can digest/tolerate yogurt easily.
KIDNEY BEANS
Most all beans are great sources of antioxidants, but kidney beans in particular reign supreme over all other beans (in terms of micronutrient content). Even just half a cup of cooked kidney beans contains 50% of the RDA of folic acid (folate). Studies have demonstrated that folate deficiency in humans decreases resistance to infections. Not to mention that folate plays a critical role in DNA synthesis, meaning that many other complications could arise from folate deficiency. Contrarily, increasing intake of folate increases production of white blood cells (your body’s main defense against invading microbes).

SPINACH
Spinach (and most leafy, green vegetables like romaine lettuce and broccoli), are loaded with vitamin C (among other micronutrients); vitamin C is a potent antioxidant that inhibits secretion of the stress hormone cortisol. Cortisol levels that are chronically elevated can cause adrenal fatigue which weakens the immune system. Thus, taking in enough vitamin C can help keep stress at bay and protect your immune system.
APPLES
Apples of all varieties contain a bounty of polyphenols that exhibit antimicrobial and anticancer effects. Moreover, apples contain an intriguing dietary fiber called pectin, that has been shown to reduce body fat in rats who were overfed.
NUTS & NUT BUTTERS
Nuts and nut butters include foods such as peanuts/peanut butter, almonds/almond butter, cashews/cashew butter, etc… all of which are fantastic sources of essential fatty acids, and micronutrients like vitamin E. Vitamin E has been well-established in literature to stimulate the body’s defense against infectious disease. It appears it does this mostly by enhancing a process called phagocytosis (which is when a cell ingests a microbe or other foreign substance and digests it to remove it from the body). A single serving of raw almonds packs nearly 200% of the RDA of vitamin E, so it doesn’t take much to meet your daily needs of this crucial vitamin, no matter nut variety you prefer.
PORTABELLO MUSHROOMS
It’s somewhat ironic that mushrooms, which are a species of fungi, are actually very healthy for humans. Of course this is not suggesting you go out and pick any raw mushroom and start eating it, as certain mushroom varieties can in fact be toxic when consumed. But portabello mushrooms, in particular, are a superb source of vitamin D (just one cup of diced portabello mushrooms contains nearly 75% of the RDA of vitamin D). This is crucial for proper immune system regulation as the active form of vitamin D, vitamin D3, has been shown to inhibit the development of autoimmune diseases, including inflammatory bowel disease (IBD). It is important to also ingest a sufficient amount of calcium as it works synergistically with vitamin D in the body.
CONCLUSION
The importance of proper immune system functioning cannot be stressed enough, especially during times of the year when allergies are most prone to aggravation. By incorporating a variety of the foods listed in this article you should have most all of your bases covered. Remember that even just as few as 4 servings of most vegetables and/or fruits per day will greatly boost your micronutrient intake, which in turn will help keep your immune system healthy.

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