Top Foods For Your Immune System: 11 Foods To Boost Your Immunity

Posted: Updated:
Print Article

With the cold and flu season still kicking around, heading out to the pharmacy every week can get annoying -- and expensive. But finding the best solutions to fight your viruses can be right in front of you.

We all know eating foods that are rich in nutrients can be good for our health, but some say eating them while you're sick is even better.

"Food plays a role in how we look, but we often forget that it massively affects how we feel," says health coach and Huffington Post UK blogger Polly Noble. "When you eat, you feed not only your stomach but your cells. If those cells don't get nourished with the vitamins and minerals they need, your body can start to malfunction," Noble says.

Topical BioMedics has partnered up with Roufia Payman, the director of outpatient nutritional services at Northern Dutchess Hospital in New York, to come up with the tastiest solutions to fighting cold and flu viruses.

Here are Payman's top immunity-boosting foods for optimum healing and wellness.

Top Foods For Your Immune System
of
Share
Tweet
Advertisement
Share this
close
Current Slide

Chicken Noodle Soup:
Grandma was right -- nothing beats chicken soup for fending off sniffles. Not only does it provide the fluids needed to help fight off viruses, it's a powerful mucus stimulant so it helps clear nasal congestion as well as thin mucus. It's also thought to have a mild anti-inflammatory effect than can help ease cold symptoms. Keep some organic chicken stock on hand, because studies have found that even commercial soup is as effective as homemade.

Onion And Garlic:
If you want to punch up the healing power of your chicken soup -- or any other dish -- add plenty of garlic and onions. When combined, these flavorful healers contain numerous antiseptic and immunity boosting compounds. As an added plus, garlic helps to open clogged sinuses.

Mushrooms:
No herbal medicine cabinet should be without mushrooms. They increase the production of cytokines, which are cells that help fight off infection. They also contain polysaccharides, which are compounds that support the immune system. The most potent cold- and flu-fighting shrooms are shitake, maitake and reishi.

Citrus Fruits:
Citrus fruits contain hefty doses of powerhouse vitamin C. Studies have found that this antioxidant can reduce cold symptoms by 23 per cent, and all that's needed is just one to eight grams (1,000 to 8,000 milligrams) to do the trick. Besides citrus fruits, other foods that have high amounts of vitamin C include papaya, sweet potatoes, butternut squash, tomatoes, broccoli, brussel sprouts and red bell peppers.

Yogurt:
Studies have shown that eating a cup of low-fat yogurt each day can reduce your susceptibility to colds by 25 percent. The beneficial bacteria is Lactobacillus reuteri which has been found to block the replication of viruses that invade the body when we get sick. Not all brands have that particular bacteria, so check labels and be sure to go organic.

Immune-Boosting Supplements:
While yogurt is a great source of probiotics, some have more than others and we can really benefit by taking an additional supplement. Other immune-booster "musts" are vitamin D and Omega 3 fatty acid.

Hot Tea:
Hot tea is soothing and a great home remedy, helping to thin mucus and ensure proper hydration. For added health benefit, sip green or black tea -- both are filled with flavonoids, which are potent antioxidants.

Ginger:
Ginger comes to the aid when we're sick in some powerful ways. Besides soothing a scratchy throat, it has chemicals called sesquiterpenes that target rhinoviruses -- which are the most common family of cold viruses -- as well as substances that help suppress coughing. Ginger is also a natural pain and fever reducer and a mild sedative so you -- ll feel more comfortable and be able to rest easier. Add a couple of tablespoons of shredded gingerroot to your tea, or make ginger tea (it comes in tea bags, but you can also simmer fresh sliced ginger to make a potent brew).

Honey:
Honey has numerous medicinal properties and because it coats your throat it is a natural way to soothe sore throats. It also has antioxidant and antimicrobial properties to help fight infections from viruses, bacteria, and fungi. Skip the common clover honey that you'll find in the supermarket as it has the lowest antioxidant level. Look for buckwheat honey, which has the highest. (A note of caution: never give honey to children under one years of age because their immune systems are not developed enough to ward off infantile botulism, which is carried in honey spores.)

Black Pepper
It's ironic that black pepper -- the spice best known for making you sneeze -- can ward off the sniffles. Black peppercorns are high in piperine, a compound known for its anti-fever and pain-relieving qualities.

Spices
Make recipes more flavorful with garlic, thyme, rosemary, sage and oregano -- while spicing things up, you'll also get an added kick of immune-busters, too.