What to Eat to Boost Immunity

Did you know that you can strengthen your immune system from the inside out? In fact, your immune health is significantly influenced by what you put into your body. Keep reading today's blog post to learn what vitamins you should prioritize in your diet to support your immune health and what foods carry the highest quantities of those vitamins.

Immune boosters

Not sure how to boost your immunity? Not to worry! Just make sure that you are eating foods that are rich in the nutritional properties listed below.

Vitamin C
Zinc
Beta Carotene and Vitamin A
Vitamin E
Anti-Inflammatory properties
Antioxidants

Keep reading to learn why these nutritional properties are important to your immune health and what foods you can eat to prioritize them in your diet.

Vitamin C

Vitamin C protects against colds and infections by increasing the production of white blood cells in the body. Vitamin C is not stored in the body like other nutrients, so it is important that you prioritize Vitamin C in your diet. Optimally shoot for 65-90mg each day. Next time you go to the grocery store, grab a few of your favorite foods listed below to make sure you have the vitamin C you need!

Citrus fruits (think oranges, grapefruits, lemons, limes and tangerines).
Bell peppers (eat raw red bell peppers for the most Vitamin C)
Kiwi
Tomatoes
Sweet potatoes
Broccoli
Leafy greens
Strawberries

Zinc

Zinc has been shown to help alleviate common cold symptoms by helping the body to produce and activate the white blood cells involved in the body’s immune response. The foods listed below are some of the best sources of zinc that you can incorporate into your daily diet.

Shellfish
Oatmeal
Seeds and nuts
Beans and lentils
Mushrooms

Like vitamin c, our body does not produce zinc on its own, so it’s important to make sure you eat 8-15mg each day.

Beta Carotene + Vitamin A

Beta Carotene converts into Vitamin A which is an anti-inflammatory vitamin that helps your body to produce antibodies which respond to and eliminate toxins (such as viruses or viral infections). Vitamin A is a fat-soluble vitamin so it is best to eat the following foods alongside healthy fats such as olive oil, nuts, or an avocado.

Orange fruits and vegetables such as carrots, butternut squash, sweet potatoes
Leafy greens such as spinach, kale, collard greens, swiss chard or bok choy

Need suggestions on how to eat vitamin A alongside healthy fats? Snack on carrots and hummus or eat a spinach salad with avocado!

Vitamin E

Vitamin E is another important nutrient that helps to fight off colds by supporting the functioning and regulation of your immune system. Like vitamin A, vitamin E is also a fat-soluble vitamin, so it is best to enjoy these foods alongside a healthy fat of your choice.

Sunflower seeds: add them to a salad or grab a handful for a healthy snack!
Almonds: almonds have many uses, they can be enjoyed as a snack on their own or used to make almond flour or almond butter.
Avocados: avocados have been trending for years for a reason. Creamy and delicious, this nutrient packed fruit can be spread on top of toast, sliced into a salad, or eaten by itself!

Anti-inflammtory / Antioxidant

It is important to eat anti-inflammatory foods to support your body's ability to fight off disease and infection. Listed below are some foods that can improve your body's immune fighting response!