9 Foods to Strengthen Your Immune System


Looking to improve immune function? You are not alone. While the fall and winter are considered the cold and flu seasons, more and more people catch the flu in spring and even summer.

The reason is a weak immune system. Luckily, you can strengthen your immunity without spending money on supplements. Just incorporate these nine foods into your weekly meal plan and be healthy.

1. Mushrooms

Mushrooms, such as reishi, maitake, and shiitake, boost the production and activity of white blood cells, and it is help to fight an infection and ward off disease. If you are a first-time vegan who has problems with immune system, eating more mushrooms will help you improve it in the long run.

2. Egg yolks

Even though they are high in cholesterol, I love egg yolks. They are a great source of protein (which is also good for vegans), selenium and zinc. Egg yolks boast incredible immune-boosting properties, so eating them once in a while will do more good than harm. Enjoy hard-boiled eggs for breakfast or lunch, or add them to your healthy dinner omelet to boost your immunity.

3. Watermelon

Watermelons are loaded with powerful vitamins, minerals, and antioxidants. High lycopene content helps to lower respiratory inflammation and fight infection. Since the watermelon season is almost here, make sure you eat tons of them.

More: 10 Delicious Watermelon Recipes

4. Sweet potatoes

Sweet potatoes as well as other orange vegetables like carrots, cantaloupe, and pumpkin, are rich in Vitamin A that plays an important role in the connective tissue production, which is a key component of skin. The healthier your skin, the stronger your immunity. There are many ways to cook sweet potatoes, but make sure you do not use seed oils while cooking.

5. Yogurt

It seems like yogurt is overrated because you can find it on almost every food list. However, it is one of the best sources of probiotics that keep your gut and intestinal tract free of germs that cause disease. Opt for homemade yogurt instead of store-bought versions to boost your immune system naturally.

6. Greens

Spinach, kale, Swiss chard are fortified with folate and vitamin C – the two powerful immune boosters that you should be consuming more. Having an antioxidant-rich salad for breakfast or lunch with hard boiled egg yolks is a delicious way to keep your immune system strong and healthy.

7. Garlic and onion

I know, I know, you don’t like garlic and onion, but you can’t even imagine what amazing health benefits they boast. Not only garlic and onion help to boost your immune system, but they also help you prevent serious disease, including stomach, colorectal, breast and prostate cancer. Unless you have a date today, add some onions and garlic to your green salad for that extra immune boost.

8. Cinnamon

I am not a big cinnamon lover, but I find some sneaky ways to add it to my eating plan. Cinnamon combats the pathogens that cause disease. It is also known for its incredible antibacterial, antiviral, and antifungal properties. No wonder, cinnamon is one of the best foods to boost your immune system.

More: 10 Delicious Gluten-Free Desserts

9. Oats

Oats contain beta-glucan, a form of soluble fibre that has antimicrobial properties and boosts the ability of white blood cells to eliminate bacteria. Oats are packed with arginine, an amino acid that plays a critical role in immune system’s ability to do its job well. If you do not like oats, opt for barley instead.

Maintaining a healthy immune system is tricky these days. With all those technologies, processed foods and drinks, and modern inventions, our immune system may need help at times. Boost your immune system with these healthy and tasty foods without turning to supplements.