5 Foods to Boost Your Immune System

A healthy diet plays an important role in staying well. Plan your meals to include these 5 amazing foods to boost your immune system:

1. Citrus Fruit

During flu season we all turn to vitamin C. That's because it helps boost our immune system. Popular citrus fruits include oranges, grapefruits, mandarins, lemons, and limes. While scientists are still not sure exactly how it helps, Vitamin C is thought to increase the production of white blood cells. These are key to fighting infections.

2. Blueberries

Blueberries have antioxidant properties that help boost your immune system. This antioxidant property is due to a type of flavonoid (nutrient) called anthocyanin. flavonoids play an essential role in the respiratory tract’s immune defense system. Researchers found that people who ate foods rich in flavonoids were less likely to get an upper respiratory tract infection or common cold than those who did not.

3. Broccoli

Broccoli is a powerhouse of nutrients. Packed with vitamins A, C, and E, as well as many other antioxidants and fiber. The key to keeping its power intact is to cook it as little as possible — or better yet, not at all. It's reputed to not only help the immune system but also is beneficial to digestion, the cardiovascular system, and to have anti-inflammatory and even cancer-preventing properties.

4. Sunflower Seeds

Sunflower seeds can make a tasty addition to salads or breakfast bowls. They are a rich source of vitamin E, an antioxidant. Sunflower seeds are also full of other great nutrients, including phosphorous, magnesium, and vitamin B-6.

5. Green Tea

This is one of my favorites, every morning I have a cup of green tea to start the day. Green tea contains a powerful antioxidant called epigallocatechin gallate(EGCG). EGCG has been shown to enhance immune function. Green tea is also a good source of the amino acid L-theanine. L-theanine may aid in the production of germ-fighting compounds in your cells.

That said, it is important to remember that the immune system is complex. Eating a healthy, balanced diet is just one way to support immune health. It is also essential to be mindful of the other lifestyle factors that may affect immune system health, you canread about it in my previous post 5 Things You Must Do to Keep Your Immune System Strong.