Foods can either strengthen or weaken your immune system, depending on your choices, says Dr. William Sears, associate clinical professor of pediatrics at the University of California. Too much sugar, alcohol or fat can weaken your immune system and lower your defenses. To avoid this, focus on natural, wholesome foods as much as possible. Choose whole grains, fresh produce and lean proteins as much as possible. Don't overdose on sugar either, as this can affect how effective your white cells are in fighting germs.
Nuts
Nuts are a superfood when it comes to boosting your immune system. They are rich in a number of nutrients that increase the disease-fighting ability of your body. They contain selenium and vitamin E, two nutrients that enhance the immune system. Nuts also contain phytochemicals, which act in the same way antioxidants do, protecting your system from premature aging. Nuts contain fiber, which can enhance the anti-inflammatory properties of your immune cells.
Citrus Fruits
Citrus fruits are rich in vitamin C and beta carotene, two powerful antioxidants. According to Sears, vitamin C has been studied more than any other nutrient for its immune-boosting properties. Vitamin C seems to reduce the risk of cancer, raise your good cholesterol and lower the chances of a virus taking hold in your body. Aside from citrus, you can also find vitamin C in tomatoes, broccoli, strawberries, kale and papaya.
Foods Rich in Bioflavonoids
Bioflavonoids are phytonutrients, antioxidants that protect your body against environmental toxins. Without protection, environmental pollutants can wreak havoc in your cells, causing them to age faster and become weaker. Bioflavonoids also protect your arteries, making it difficult for cholesterol to stick and form plaque. As a result, your heart could stay healthier and your circulatory system would be stronger.
