Many are familiar with natural immune boosters such as garlic, ginger, elderberry, and green tea, but these nutrients are just the tip of the iceberg of great foods, antioxidants, vitamins, and minerals that can help boost your immunity. Read on to discover a few more!
Vitamin C
Perhaps one of the best things you can do to increase your immunity is to eat foods rich in Vitamin C. It works to fight infection and inflammation, and since your body doesn’t produce or store this water-soluble vitamin, it’s essential to get plenty of Vitamin C from your diet.
Best sources of Vitamin C: citrus fruits (lemons, limes, oranges, and grapefruit), kiwi, papaya, berries, broccoli, and brussels sprouts
Turmeric
Turmeric is a potent yellow-orange spice that is both a powerful antioxidant and anti-inflammatory. You can add it to curries, soups, stews, roasted vegetables, and more. You can also find recipes for golden milk and turmeric tea. The main active ingredient is called curcumin, which is available in supplement form.
A turmeric supplement for you: Ultimate Curcumin
Beta-Carotene
Beta-carotene acts as an antioxidant, and your body can also convert it into Vitamin A, another great immunity booster. It is primarily a plant pigment for many colorful veggies and some fruits. Beta carotene is also found in herbs and spices such as paprika, chili, parsley, cilantro, and sage.
Best sources of beta-carotene: carrots, red bell pepper, spinach, sweet potatoes, squash, tomato, mango, cantaloupe, and apricots
Zinc
Zinc is another of the natural immune boosters responsible for making sure immune system cells function properly. Vegetarians and vegans must especially be aware of getting enough zinc since most of the best zinc-rich foods are meat sources.
Best sources of zinc: shellfish (oysters, shrimp lobster, and crab), lean cuts of beef, pumpkin seeds, lentils, beans tofu, some cheese, and dairy products
Vitamin D
This vitamin supports a wide range of functions, from Vitamin C absorption to bone health, and yes, immune function. Many adults require a Vitamin D3 supplement since it’s one of the most common deficiencies in the U.S. This may be because there aren’t a lot of natural sources other than the sun’s UV rays; however, there are a few foods with Vitamin D, as well as many more that are fortified with it, such as cereals.
Best sources of Vitamin D: dairy, fatty fish, and eggs
Selenium
One of the top natural immune boosters you might not know about is selenium. This mineral not only supports immune system activation but also plays a role in signaling when to let up. This aspect of immune health is important for preventing chronic inflammation and autoimmune conditions.
Best sources of selenium: sunflower seeds, tuna, eggs, Brazil nuts, cottage cheese, and brown rice
These are some of the powerful natural immune boosters you should know about. Want to learn more about how to improve your immune system function? Take a look at the benefits of probiotics!
