What are some of the options for healthy foods to boost your immune system? The following blog takes a deeper look at this topic. It’s no secret that a healthy immune system protects us from outside invaders, such as bacteria and viruses. It’s also no secret that if you are mindful of what you eat, you can use food to boost your immune system and, in doing so, give yourself the best chance at fighting off unwanted disease.
We’ve all heard the adage “an apple a day keeps the doctors away..”, but this seems outdated and bland. Apples are great, but many other foods can help keep you healthy and balanced.
Below are some of the top foods to boost your senior’s immune system.
Top 10 Foods to Boost Your Immune System
1. Blueberries
Blueberries are sweet treats that pack a powerful punch despite their size. They are high in nutrients and help with cardiovascular health. Blueberries are versatile and can be eaten by themselves, in cereal, or mixed into your favorite yogurt.
2. Almonds
Almonds are a fan favorite among the top foods to boost your immune system. This is because almonds are loaded with Vitamin E, a key ingredient to a healthy immune system. Just one half-cup serving of whole shelled almonds provides almost 100% of the recommended daily intake.
3. Ginger
Ginger has anti-inflammatory properties that are great for improving the immune system. When inflammation is down, the immune system can function more effectively. So a cup of ginger tea in the morning can go a long way in improving the health of your senior loved one.
4. Broccoli
Broccoli is excellent as an immune-boosting food for seniors. It’s packed with vitamins and minerals, antioxidants, and fiber. But, just like spinach, you get the most health benefits when you eat broccoli raw.
5. Citrus Fruits
Vitamin C is thought to increase the production of white blood cells, which are crucial to fighting infections and boosting the immune system. Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it’s easy to add a squeeze of this vitamin to any meal.
Popular citrus fruits include:
- grapefruit
- oranges
- clementines
- tangerines
- lemons
- limes
6. Sunflower Seeds
Sunflower seeds are full of nutrients, including phosphorous, magnesium, and vitamins B-6 and E. Vitamin E is essential in regulating and maintaining immune system function. Other foods with high amounts of vitamin E include avocados and dark leafy greens.
7. Yogurt
Look for yogurts, like Greek yogurt, with the phrase “live and active cultures” printed on the label. These cultures may stimulate your immune system to help fight diseases. Also, try to get plain, full cream yogurts rather than those flavored and loaded with sugar. You can sweeten plain yogurt with healthy fruits and a drizzle of honey instead.
Yogurt can also be a great source of vitamin D, so try to select brands fortified with this vitamin. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases.
8. Spinach
Spinach is rich in vitamin C. It’s also packed with numerous antioxidants and beta carotene, which may increase our immune system’s infection-fighting ability.
Like broccoli, spinach is healthiest to retain its nutrients when it’s cooked as little as possible. However, light cooking makes it easier to absorb vitamin A and allows other nutrients to be released.
9. Papaya
Papaya is another fruit loaded with vitamin C. Papayas also have a digestive enzyme called papain that has anti-inflammatory effects. In addition, papayas have decent amounts of potassium, magnesium, and folate, all of which benefit your overall health.
10. Red Bell Peppers
Red bell peppers are a rich source of beta carotene. Besides boosting your immune system, vitamin C may help maintain healthy skin. Beta carotene, which your body converts into vitamin A, helps keep your eyes and skin healthy.
A sure way to assist in keeping your immune system healthy is by adding exercise to your daily routine.