5 Foods Helpful To Boost Your Immune System

One of the best ways to stay healthy is by choosing an array of foods to boost your immune system. Eating healthy, antioxidant-rich foods such as fruits and vegetables, whole grains, and lean protein is an important part of maintaining good immune system health to help ward off infection and illness.

While no one food is a silver bullet for optimal immune system function, these have been studied for their potential positive effects on our immune systems.

* Garlic

Most of the clinical studies done on garlic's potential antibacterial and antiviral properties use concentrated extracts. However, historically, cloves of garlic have been used in food for an assortment of health-related reasons. If you enjoy garlic, it doesn't hurt to include it in your meals and it is possible that some of the health benefits seen from the extracts also translate to culinary uses.

* Mushrooms

Mushrooms may be a potent weapon in warding off colds, flu, and other infections. Studies done on fresh mushrooms, dried mushrooms, and extracts have shown that mushrooms such as shiitake, maitake, and reishi have antiviral, antibacterial, and anti-tumor effects.

* Brightly-Colored Vegetables

Carotenoids such as beta-carotene are important antioxidants that aid in immune system function. Carotenoids are present in bright yellow, orange and red fruits and vegetables, although they can also be found in fruits and veggies that are mostly green. It’s important to get a variety of fruits and vegetables of different colors because various types of carotenoids are thought to work together to strengthen the body’s immune system.

* Nuts

These protein-packed powerhouses of vitamins and minerals are rich in antioxidants such as vitamin E, omega 3 fatty acids, and zinc.Studies have shown a link between eating nuts and health benefits such as a lower risk of chronic disease.

* Berries

Berries are rich in vitamin C and bioflavonoids, phytochemicals found in fruits and vegetables that may work as antioxidants and prevent injury to cells.One cup of strawberries contains as much as 100 mg of Vitamin C, which is nearly as much as a cup of orange juice. Dark berries such as blueberries are especially high in bioflavonoids. For an optimal immune system boosting effect, eat a bowl of mixed berries, or vary which berries you choose from day to day, rather than eating just one type.