Boost Your Immune System With These 7 Foods
Staying healthy doesn’t just mean hitting the gym and eating fruit and vegetables. It also means adopting habits that bolster your immune system. That’s everything from getting a good night’s sleep to having a balanced diet and managing stress.
With so much information available on what to eat, here at Instant Knockout Academy we want to make it simpler.
In this article, we outline seven foods that could boost your immune system and be easily incorporated into your regular eating routine. All 7 will help you follow a wholesome diet that will benefit your overall health and wellbeing.
First, let’s find out why your immune system matters and what it actually does.
What is your immune system?
Your immune system plays a vital role in protecting you from harmful germs, cell changes and substances that could make you sick1. Without one, you’d have nothing to protect you from, defend against and remove disease-causing pathogens.
The immune system works by recognizing foreign bodies (AKA antigens) and getting rid of them. During this process, antibodies are created and stay in the body to defend against the same germ, in case it attacks again.
Feeding your body particular foods may enhance your immune system and keep it strong.
Why not reinforce your diet with these seven powerful immune system boosters?
7 foods that may boost your immune system
- Citrus fruits
Citrus fruits (think juicy wedges of orange, grapefruit, lime and lemon) serve up a whole selection of vitamins and minerals.
Almost all are high in vitamin C, the vitamin most people turn to when they’ve caught a seasonal cold. This is because vitamin C is necessary for the growth, development and repair of all body tissues, contributing to the absorption of iron, the functioning of the immune system and wound healing2. There is also good evidence that taking vitamin C for a common cold or the flu can reduce the risk of developing further complications like pneumonia3.
Citrus fruits are also packed with flavonoids and antioxidants that defend against damage caused by free radicals.
Try working more citrus into your diet by keeping them on hand for a quick snack or serving with a side of Greek yogurt.
- Broccoli
This supercharged cruciferous vegetable is rich in all the nutrients you need to stay healthy. Packed with vitamins A, C and E, plus fiber and several other antioxidants, broccoli offers multiple health-protective effects.
When it comes to your immune system, broccoli is a serious defender against harmful bugs and germs. This is because of its phytochemical and antioxidant content. Phytochemicals like glucosinolates, carotenoids and their byproducts, phenolics and antioxidant vitamins all contribute to immune health and decrease inflammation in the body4 5.
To keep your broccoli nutritious, you should cook it as little as possible. Steaming the vegetable has been shown to keep more nutrients in the food6.
- Spinach
Like broccoli, spinach offers an abundance of vitamins that may boost the infection-fighting ability of your immune system.
Rich in vitamin A, C, folic acid and iron, to name a few, spinach is also a great source of fiber to support digestive health. A healthy gut can even equal a healthy immune system, since your digestive tract houses 70 percent of the cells that make up your immune system7.
Spinach also contains multiple plant compounds linked to many health benefits. These include lutein, which contributes to better eye health8 and quercetin, an antioxidant that may fend off infection and decrease inflammation9.
- Mushrooms
Love them or hate them, mushrooms are low-key disease-fighting foods. Despite their size, they pack a powerful punch of antioxidants and vitamins. Mushrooms are rich in B vitamins, which support normal metabolism, energy and heart health10 11. They also contain beta glucan, a healthy dietary fiber, and copper which boosts red blood cell count supporting oxygen transportation around the body12.
Mushrooms have been shown to enhance immune response, lower inflammation and, through communication with the gut microbiota, improve immune cell functionality13.
They’re a fantastically versatile food which can be prepared in multiple ways. You could add them to a salad or soup, sauté or roast them.
- Garlic
If you’re not already adding garlic to almost all of your dishes, then you’re seriously missing out on a flavor kick! This ingredient is said to act as an antiseptic and has been used as an effective killer of bacteria and viruses for centuries14.
Garlic contains compounds known as alliin which breaks down to form allicin, its main active ingredient. Allicin is converted into other compounds that give garlic its medicinal properties and can enhance the body’s ability to fight or destroy viruses15.
There are several studies assessing the impact of garlic on preventing illness in the first place – as well as the length of time you stay sick. Consuming garlic is thought to reduce the severity of cold symptoms and reduce your risk of getting a cold by 63%16 17.
- Sweet potato
Sweet potato is thoroughly packed with nutrients included vitamin A, E, C and beta-carotene.
Vitamin A and beta-carotene ensure your immune system functions normally by contributing to the production and function of white blood cells – cells that help trap and dispose of bacteria and harmful pathogens from your body. Vitamin C, as we know, is a vital vitamin for overall immune health and wellbeing.
Vitamin E is also a key antioxidant for a healthy immune system18. It helps to protect cells from damage caused by free radicals and fights off invading bacteria and viruses.
Sweet potato is also a great source of soluble and insoluble fiber, which are both advantageous to gut health19. Keeping your gut healthy is one sure way to maintain a healthy immune system.
- Almonds
Almonds are rich in nutrients such as zinc, protein and vitamin E, all of which may help fortify your immune system.
Zinc helps the body make proteins and DNA. It may boost your immune response as it impacts how your cells respond to infections and helps keep inflammation under control20. Vitamin E is a key antioxidant-acting ingredient that helps the immune system function21.
It’s also good to get an extra hit of protein when you can – this crucial macronutrient helps to build and repair body tissue and fight infections. Too little protein in your diet may even lead to symptoms of weakness, fatigue and poor immunity22.
How else can you keep your immune system healthy?
Your first line of defense when it comes to strengthening your immune system should always be a healthy diet. Following a diet that’s packed with nutrients and muscle-preserving protein can take care of your immune system and keep it strong.
Here are some other ways you can keep your immune system healthy:
- Exercise regularly – 150 minutes of moderate aerobic activity a week is the recommended amount.
- Don’t smoke – Smoking can harm your heart and make you susceptible to infections.
- Maintain a healthy weight – Excess fat can turn the body’s defense system against you.
- Maintain a regular sleeping pattern – Sleep is essential for repairing the proteins and cells of your immune system.
- Minimize stress – Chronic stress can affect your immune system’s ability to fight off disease and increase levels of cortisol, which encourages your body to hold onto fat.
Supplements to Boost your Immune System
Taking a meal replacement supplement, packed with all the nutrients and vitamins you need for complete health, can also help to support your immunity. If you find it difficult to maintain a plentiful diet, Instant Knockout Complete could be the ideal solution.
Nutritionally complete, packed full of protein and all 26 essential vitamins and minerals needed to optimize total health, Instant Knockout Complete ensures you’re maximizing your results – in and out of the gym.
In the Instant Knockout Complete meal replacement, you’ll also find:
- 35g of protein from 100% natural, vegan sources ideal for better muscle mass and repair
- 35g of carbohydrate energy – 13g are fiber to aid digestion and gut health
- Plant-based omega oils to reduce the impact of hard workouts
Summary
Eating a plentiful and nutritious diet is one key way to make sure your immune system is prepared for a fight. Try incorporating these seven foods into your diet plan and your body will be seriously equipped for anything that comes its way!
Don’t forget about the top tips to maintain your immune health. They’ll go a long way to keeping you protected.
If you struggle to stay on track with your nutrition, have you thought about trying Instant Knockout Complete? The rich, smooth, delicious vanilla taste provides you with a nutritionally complete meal with no fuss. Find out more here or get yours.
