Eating nutrient-dense, immune-boosting foods is one of the best ways to support your immune health. In general, low sugar, phytonutrient rich herbs, fruit and vegetables, fermented foods and healthy fats are the best immune-supporting foods to include in your diet. Here is a list of the top foods to incorporate for robust immune health.
I recommend getting at least 3 servings of one or more of these in your diet daily and try to incorporate all of these in your diet throughout the week if possible. If you have a food sensitivity or allergy to one of these foods or herbs, then be sure to avoid that and focus on the others.
Lemons & Limes
When it comes to immune health, it is likely that vitamin C is the first thing that comes to mind. Vitamin C is a powerful immune-boosting vitamin that can fight infections and help prevent illness. It helps to build up your immune system and support your immune health. Vitamin C is also essential for collagen production needed for beautiful skin, cartilage repair and artery health.
Some of the best sources of vitamin C are citrus fruits, such as lemons and limes. Lemons and limes are so easy to incorporate into your diet. You can squeeze it into just about any juice, meal, dressing, dip, or salad for extra flavor. I also recommend adding some lemon or lime juice into your water for extra immune health, detox- and metabolism-boosting benefits. To protect tooth enamel, remember not to sip on lemon water all day long.
Bone broth is a delicious and nutritious liquid made from brewed bones and connective tissues of cow, chicken, or even fish. It is incredibly rich in minerals and vitamins that may boost your immune health. Some of the benefits of bone broth come from bone marrow which helps provide the raw materials for healthy blood cells and immune development.
Therefore, bone broth is great for those with inflammation and immune health issues. It is fantastic for your digestion and joints as well. It may also support your sleep. Incorporating bone broth into your day is simple. You can drink it at any time of your day or even use it as a meal replacement. Visit Flex Health and Wellness for a delicious recipe.
There are many kinds of mushrooms that are considered superfoods for their potent health benefits. Eastern medicine has been using these medicinal mushrooms for thousands of years for their immune health and other health benefits. Reishi is one of the most popular mushrooms for supporting your sleep, mood, and immune health. Chaga may reduce inflammation, and as a result, it may support your immune health. Turkey tail is incredibly known for its antioxidant benefits and immune health support. Lion’s Mane is great for immune health and cognitive function. Cordyceps is fantastic for energy. Using these mushrooms is easy. Just add them to your morning smoothies, a cup of coffee, or use culinary mushrooms in dishes such as stir-fry.
Garlic & Onions
Garlic and onions are close relatives with similar benefits. They are both in the allium family and contain sulfur compounds that support detoxification, are incredibly anti-inflammatory and beneficial for your immune health. They can be found in just about every cuisine and culture around the world. They have been used to fight infections for thousands of years.
Garlic and onions are versatile and easy to use. They can be enjoyed both raw and cooked. Add them to your salads, vegetable stir-fries, baked vegetables, meat dishes, dips, dressings, sauces, and soups.
Olive oil is rich in healthy monounsaturated fats. It is rich in antioxidants, incredibly anti-inflammatory, and fantastic for your immune health. Research has shown that olive oil may boost your immune health, lower the risk of infections, and protect against immune-mediated inflammatory responses.
I recommend that you choose extra-virgin olive oil of the highest quality. Olive oil is fantastic when consuming raw. It provides a fantastic aroma and flavor to any salad dressing or dipping sauce.
Apple Cider Vinegar
Apple cider vinegar is a type of vinegar that is created from the fermented, unstrained juice of crushed apples. It is a highly acidic substance with a potent, distinct smell that may remind you of aged wine.
It may be one of the most versatile foods in your kitchen that may used both internally and externally for your health, as well as a natural cleaning or beauty product. It is high in vitamin C, vitamin E, antioxidants, and has probiotic benefits. Research has shown that it is highly beneficial for your immune health and may help with congestion and colds.
Ginger has been used for thousands of years in Asia for its natural healing properties. Research has shown that ginger has powerful antioxidant and anti-inflammatory benefits. It can help to decrease inflammation, boost your immune health, improve sore throat, reduce pain, and improve your digestion. Combine it with turmeric for an anti-inflammatory boost that can’t be beat.
You can find ginger at any grocery or health food store, and find ground ginger in any spice aisle. Flavor any of your soups, dishes, and salads with a bit of ginger. Add it to your green juices and smoothies. Visit Flex Health and Wellness for my favorite green juice recipe with ginger.
Make ginger tea for further immune health boost by boiling 2 tablespoons of ginger root in 2 cups of water for 10–15 minutes. Add a tablespoon of lemon juice for further immune health support.