An Apple a Day? 8 Foods that Boost Your Immune System

Illness is inevitable, but a strong immune system can help to ward off many of the germs you encounter on a daily basis. The foods you eat play an important role in keeping your immune system healthy. Integra Urgent Care’s Physicians love seeing and helping our patients but we would prefer that they remain healthy and happy.

Below are 8 of the best foods for improving immunity and boosting your body’s ability to heal itself:

1.) Citrus

Citrus fruits like orange, grapefruit, lemon and lime are full of vitamin C. This vitamin is linked to white blood cell production, which helps with strengthening your immune system. If you don’t like citrus fruits, you can also get a heavy dose of vitamin C from bell peppers.

2.) Broccoli

Broccoli is a powerhouse of nutrition. Filled with antioxidants and vitamins A, C and E, broccoli is one of the most nutritionally dense things you can put on your plate. To get the most out of it, eat your broccoli raw or lightly teamed. Overcooking it can kill some of those vital nutrients.

3.) Garlic

Assuming you don’t have a sensitivity to it, garlic is a great food for boosting immunity and fighting disease within the body. Garlic has natural antibacterial and antifungal properties. It can also play a role in regulating blood pressure.

4.) Ginger

A natural anti-inflammatory, ginger helps with symptoms like sore throat and congestion. It’s also excellent for soothing and unsettled stomach and decreasing nausea. Sipping ginger ale can help you recover more quickly from a stomach bug.

5.) Yogurt

Gut health is vitally important to your body. If the balance of bacteria in your digestive tract becomes skewed, you can feel it throughout your body. The good bacteria (probiotics) in fermented foods like yogurt can help to replenish your gut bacteria after a period of illness, especially if you’ve taken antibiotics. Be sure to opt for a yogurt that contains “live and active cultures,” and avoid the overly sweetened flavors in favor of plain yogurt.

6.) Turmeric

This yellow spice is a key player in many foods from curry to Spanish rice. In addition to giving food a bitter tang, this super food has been shown to ease the symptoms of inflammatory diseases. The active ingredient, curcumin, can even help muscles regenerate from damage.

7.) Green Tea

Green tea is packed with antioxidants. The most important of these is EGCG, which helps to boost the immune system. This important substance is missing from black teas, which have been processed and fermented, so opt for fresh high-quality green tea to get the most benefit from your mug.

8.) Honey

Raw honey that has not been pasteurized or processed contains pollen particles. Routine exposure to local pollen can help you develop an immunity against it, giving honey anti-allergenic properties. If you struggle with spring allergies, a daily drizzle of local raw honey can help.

These foods won’t cure your cold, but they can give your body the best chance for healing. Combined with ample quantities of water and good quality rest, these super foods can boost your wellness and be prepared to face the day.

Meet With a Physician for More Answers On Your Diet and Health

If you are worried that your diet could be affecting your health, or simply just want to be healthier, Integra Urgent Care’s physicians are here to talk to you about your nutrition and eating habits. If you are a person that is constantly coming down with an illness or you constantly feeling tired and groggy, it may be time to look at what you are putting on your plate.

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