It is rightly said, “You are what you eat.” Any person is only as strong and able to resist diseases as good is their diet. A good diet is the foundation of strong immunity. Superfoods are foods rich in specific bioactive compounds that can provide that much-needed boost to immunity quickly.
When we talk about immune-boosting, it is first about boosting the body’s ability to resist infections. However, readers ought to know that strong immunity is also about proper immune response and low inflammation. Hence, good immunity also helps lower the risk of chronic health issues. So, these superfoods can boost health in many ways.
Superfoods are nutrient-dense foods that have multiple health benefits and boost immunity. Incorporating these immune-boosting foods into your diet can help strengthen your body’s natural defenses and promote long-term health.
1. Citrus Fruits
Citrus fruits are often the first recommendation when discussing immune health foods. These fruits, including oranges, lemons, and grapefruits, are packed with vitamin C. It is a vitamin well-known to boost immunity. Vitamin C also acts as an antioxidant, protecting cells from damage caused by free radicals. Regular consumption of citrus fruits can significantly enhance your immune health by ensuring your body has the resources to fend off pathogens effectively. Thus, for example, studies show that higher vitamin C intake, consequently intake of citrus fruits, is associated with faster recovery from seasonal ailments like cold and flu (1).
2. Spinach
Spinach is a key player in a superfood diet. Rich in vitamin C, beta carotene, and various antioxidants, spinach supports the immune system in multiple ways. Beta carotene, which the body converts into vitamin A, is crucial for maintaining the health of your skin and mucous membranes—both essential immune system components (2).
3. Yogurt
Yogurt, particularly those rich in probiotics like Greek yogurt, plays a significant role in supporting both immune health and digestive health. Probiotics are beneficial bacteria that help maintain a healthy balance of gut flora, which is closely linked to immune function. A strong gut barrier can prevent pathogens from entering the bloodstream, reducing the likelihood of infections. Consuming yogurt regularly can enhance your body’s defense mechanisms, making it a vital part of an immune-boosting regimen (3).
4. Almonds
Almonds are a fantastic source of vitamin E, an antioxidant that is crucial for maintaining immune health. Unlike water-soluble vitamins, vitamin E requires fat for absorption, making almonds an ideal source with their healthy fat content. Vitamin E helps protect cells from oxidative damage and supports the function of immune cells. A small handful of almonds—about 23 nuts or one ounce—provides your body with a substantial portion of the recommended daily intake of vitamin E (4).
5. Turmeric
Turmeric is well-known for its anti-inflammatory properties. It works due to its curcumin content. You can reduce inflammation and boost your immune response by incorporating turmeric into your diet. Turmeric can be added to various dishes, such as curries, soups, and even smoothies. For enhanced absorption, it’s beneficial to pair turmeric with black pepper, which contains piperine (5).
6. Green Tea
Green tea is a potent immune-boosting food due to its high concentration of antioxidants, particularly catechins, and an amino acid called L-theanine. Catechins help protect the body from oxidative stress, while L-theanine enhances the function of T-cells. Green tea is superior to other teas in terms of supporting immune health (6).
7. Papaya
Papaya is another fruit rich in vitamin C, but it also offers a unique benefit as it contains the digestive enzyme papain. Papain aids in digestion, supports digestive health, and helps reduce inflammation and boost immune health. Papaya can be enjoyed on its own, added to fruit salads, or blended into smoothies, offering a delicious way to boost your immune system (7).
8. Ginger
Ginger is renowned for its anti-inflammatory properties and its ability to boost immune function. It boosts immunity due to its content of bioactive compounds called gingerols. Gingerols can help alleviate symptoms of colds and sore throats, reduce inflammation, and have an immune-boosting effect (8).
9. Garlic
Garlic is another potent immune-boosting food, thanks to its high concentration of allicin. Allicin is a sulfur-containing compound that has been shown to enhance the immune system’s ability to fight off infections. Garlic also possesses anti-inflammatory and antioxidant properties, further supporting immune health (9).
10. Shellfish
Shellfish, particularly those high in zinc like oysters, crabs, and lobsters, are excellent for boosting immunity. Zinc is an essential mineral that is critical to the immune system’s ability to fight off pathogens. It helps produce and activate immune cells, making it a crucial component of immune health (10).
Conclusion
Incorporating these ten immune-boosting foods into your daily diet can significantly enhance your immune health and overall well-being. From vitamin C-rich citrus fruits to zinc-packed shellfish, these superfoods offer unique benefits that support a healthy and robust immune system. Making these foods a regular part of your superfood diet can help protect your body from illness and maintain optimal health throughout the year.
References
- Common colds: Research summaries – Does vitamin C prevent colds? In: InformedHealth.org [Internet] [Internet]. Institute for Quality and Efficiency in Health Care (IQWiG); 2023 [cited 2024 Aug 31]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK279544/
- Grune T, Lietz G, Palou A, Ross AC, Stahl W, Tang G, et al. β-Carotene Is an Important Vitamin A Source for Humans123. J Nutr. 2010 Dec;140(12):2268S-2285S.
- Hasegawa Y, Bolling BW. Yogurt consumption for improving immune health. Current Opinion in Food Science. 2023 Jun 1;51:101017.
- Jung H, Chen CYO, Blumberg JB, Kwak HK. The effect of almonds on vitamin E status and cardiovascular risk factors in Korean adults: a randomized clinical trial. Eur J Nutr. 2018;57(6):2069–79.
- Allegra A, Mirabile G, Ettari R, Pioggia G, Gangemi S. The Impact of Curcumin on Immune Response: An Immunomodulatory Strategy to Treat Sepsis. Int J Mol Sci. 2022 Nov 25;23(23):14710.
- Wang S, Li Z, Ma Y, Liu Y, Lin CC, Li S, et al. Immunomodulatory Effects of Green Tea Polyphenols. Molecules. 2021 Jun 20;26(12):3755.
- Pandey S, Cabot PJ, Shaw PN, Hewavitharana AK. Anti-inflammatory and immunomodulatory properties of Carica papaya. Journal of Immunotoxicology. 2016 Jul 3;13(4):590–602.
- Yücel Ç, Karatoprak GŞ, Açıkara ÖB, Akkol EK, Barak TH, Sobarzo-Sánchez E, et al. Immunomodulatory and anti-inflammatory therapeutic potential of gingerols and their nanoformulations. Frontiers in Pharmacology [Internet]. 2022 [cited 2024 Aug 31];13. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9483099/
- Arreola R, Quintero-Fabián S, López-Roa RI, Flores-Gutiérrez EO, Reyes-Grajeda JP, Carrera-Quintanar L, et al. Immunomodulation and Anti-Inflammatory Effects of Garlic Compounds. J Immunol Res. 2015;2015:401630.
- Office of Dietary Supplements - Zinc [Internet]. [cited 2024 Aug 31]. Available from: https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/