Choosing foods that help strengthen your immune system is an important step toward feeling healthier. These foods will not only protect you from invading viruses and bacteria, but they can be a delicious, heart-healthy part of an everyday diet. You will be providing your body with short-term defense and long-term protection.
Fruits and Vegetables
Green leafy vegetables are rich in antioxidants that fight diseases and protect the immune system. Antioxidants help cells respond strongly to any viruses threatening the body and they kill invading bacteria, as well.
Garlic may protect against upper respiratory tract infections, according to the Mayo Clinic, though more research is needed in this area. Add garlic to your favorite dishes or soups. Eat veggies raw, but if you like them warm, steam them instead of cooking them. This helps them maintain nutrients and they will taste better, too. Fruits also have the vitamins and antioxidant properties to protect the immune system.
Protein
Eat lean meats, poultry without the skin and fish. Also include eggs, beans and lentils in the diet. The protein and amino acids found in these foods are the building blocks of the cells in your body. They help the cells that control the immune system. Try to incorporate these foods into your diet instead of fatty or fried foods that interfere with the functioning of the immune system.
Healthy Fats
Omega-3 fatty acids help reduce inflammation and protect the lungs from respiratory infections. Salmon, mackerel and herring are rich in immune-boosting omega-3 fatty acids. Olive oil is high in monounsaturated fat, another healthy fat. Use olive oil as much as possible in cooking and for salad dressings, the Cleveland Clinic advises. Reduce your intake of saturated fats and trans fats as they are not only unhealthy for the heart, but contribute to inflammation in the body, making the immune system work harder.
Fiber
Fiber is found in many whole grains, brans and cereals. Oatmeal in particular is a high-fiber food that boosts immunity and helps antibiotics work better. Many fruits and vegetables are also high in fiber. Fiber helps the body eliminate toxins from the body through the liver to strengthen the immune system.
Vitamin C
Include in your diet foods high in vitamin C, especially if you don't take a supplement. Vitamin C has long been touted as a protector against the common cold and a reducer of severe colds. It may also protect against other viruses. Foods loaded with vitamin C include strawberries, citrus fruits, red cabbage, peppers, broccoli, cauliflower and Brussels sprouts.
