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The Top 5 Immune System Booster Foods You Need to Know About



Immune System Booster Foods

The Top 5 Immune System Booster Foods You Need to Know About

Are you tired of getting sick all the time? Not only does it make you feel miserable, but it can be expensive. Plus, if you’re someone who relies on others to take care of you when you’re under the weather, your caregivers may be less willing to help if they see that you’re sick all the time and they’re constantly having to nurse you back to health.


1) Vitamin C
Vitamin C isn’t just part of immune system booster foods it’s also a powerful antioxidant that can lower your risk of infection and may even prevent certain cancers. One study found that men who consumed less than 90 mg of vitamin C daily had more than a 200 percent greater risk of bladder cancer.



Vitamin C is also essential for collagen production, which keeps your skin strong, supple, and youthful-looking. For example, if you make sure to drink orange juice with breakfast every day (or take a supplement), you’ll have enough vitamin C in your system throughout the day; research shows it takes four hours for our bodies to absorb 100 percent of vitamin C from whole foods and drinks.



If you don’t like oranges or don’t have time to squeeze one into your morning routine, a glass of any fruit juice will do. The same goes for other immune system booster foods: Spinach? Great source of vitamin C.


Sweet potatoes? Same deal. Broccoli? Yep And all these immune-boosting fruits and veggies are full of fiber too, which helps keep things moving along smoothly through your digestive tract while also keeping blood sugar levels steady and helping you feel fuller longer so you’re less likely to overeat later on.


So get them in at every meal. This way, they’ll be absorbed into your body at regular intervals and give you immune-boosting power throughout the day.


In addition to these five immune system booster foods, there are lots of others that should be staples in everyone’s diet as well like garlic, onions, berries, ginger root, and much more.


They help fight inflammation as well as provide nutrients such as zinc, iron, and calcium to strengthen bones. We need a variety of immune system booster foods every day to keep us healthy and enjoy them all.

Immune System Booster Foods
Another great thing about vitamin C is? It can be taken as a supplement too. And unlike some other vitamins and minerals, it won’t build up in your body when taken orally; rather, excess amounts leave through urine. That said, not all forms of vitamin C supplements are created equal.


While most brands contain plenty of vitamin C to boost immunity, some aren’t worth their price tag due to poor-quality ingredients or fillers. One study found that less than half of popular brands contained enough vitamin C to have any effect on immune function.


So make sure you’re getting what you pay for. To get your daily dose, try a high-quality liquid form like Emergen-C or drink a glass of orange juice with breakfast every day.


If you prefer capsules over liquids, choose one that contains no more than 100 mg per serving and make sure there’s no sugar added (or only naturally occurring sugars).


Some tablets also contain artificial colors and flavors that may irritate sensitive stomachs or trigger allergic reactions in people who are sensitive to certain food dyes.


2) Garlic
Garlic is known as a natural immune booster and disease fighter because of its ability to lower blood pressure and high cholesterol, boost immunity, and even fight cancer.


It contains anti-microbial properties that can help with ear infections, throat infections, tuberculosis, typhoid fever, urinary tract infections, and much more.


But using it in moderation is important. Although garlic has health benefits for many people (and there are more than 2,000 studies supporting its use), it could be toxic if eaten in large quantities.

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Don’t eat raw garlic by itself; it tastes terrible! Instead, cook it with other ingredients or mix it with olive oil or some vinegar before eating. And don’t take any supplements without talking to your doctor first.


Just like anything else, too much garlic isn’t good for you. Make sure you have enough vitamin C when taking garlic about 500 mg per day so that it doesn’t interfere with iron absorption.


Vitamin C will also help neutralize any odor from garlic on your breath or skin. When buying garlic, look for firm bulbs that feel heavy for their size. Freshness can be determined by smell: As soon as you bring them home, break off a clove and squeeze it gently between your fingers.


If crushed easily under slight pressure, they’re fresh. If not, then throw them away and get new ones! Store whole heads in a cool dry place out of direct sunlight where they won’t get bruised or damaged until needed typically 3-4 weeks if stored properly.


Use within 1 week after opening jarred garlic cloves or within 10 days after opening minced/minced jarred cloves – store leftovers in the refrigerator but discard unused portions after one week since flavor diminishes over time once opened.


Never refrigerate garlic powder or dehydrated garlic since it loses its potency quickly when exposed to moisture. Never freeze either product either since freezing destroys all enzymes and nutrients.


Always wash hands thoroughly after handling any form of garlic, especially if you have open cuts or sores on your hands! If you touch your eyes or mouth while working with garlic, make sure to wash those areas well immediately afterward as well.


Also, avoid touching foods that will be eaten uncooked while preparing foods with raw garlic such as salad dressings and sauces unless wearing gloves during preparation is unavoidable.


Avoid touching your face at all times while cooking with raw garlic because it’s easy to forget how much was just rubbed into your hands during preparation.

Immune System Booster Foods

3) Turmeric
Turmeric is an age-old spice used in Indian cooking. It’s known for its anti-inflammatory and antioxidant properties, making it a powerful immune system booster.


Turmeric benefits range from improved brain function to protection against heart disease and stroke. This spice is also thought to fight cancer, especially when used in conjunction with black pepper or cayenne pepper.


To get maximum turmeric benefits, use it in a curry or add it to soups, stews, and stir-fry dishes at home. Look for ground turmeric powder or organic turmeric root that you can grind into a powder using your mortar and pestle or coffee grinder.


Adding it to hot water will make it easier to digest, but remember that some of its best health benefits come from consuming it with black pepper. A little goes a long way.


In fact, too much turmeric can be harmful. Stick to one teaspoon per day as a safe amount but be sure to always talk with your doctor before adding any new supplements or herbs to your diet.


Talk to your doctor about getting tested for hidden food allergies if you have unexplained symptoms like rashes, chronic fatigue, or trouble sleeping. This can help pinpoint the cause of the problem and thus help to eliminate it from your diet.


When purchasing spices, go for the ones that have been freshly ground; over those that have been sitting around for a while. on the contrary, they are often cheaper and a better source of antioxidants than pre-ground powder.


Also, look for spices that are stored in airtight containers away from sunlight. This helps them retain their freshness and flavor longer.


4) Ginger
New research published in The Journal of Translational Medicine shows that ginger has substances that may boost your immune system. In addition to other healthy qualities, ginger can also lower your cholesterol levels and help with your gastric symptoms.

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Ginger is also the star ingredient in the Japanese diet and helps improve symptoms of rheumatoid arthritis (RA). To get your daily dose, make it a regular addition to your diet by adding freshly grated ginger root into stir-fries, soups, or other recipes.


Be aware that too much ginger can cause heartburn and interfere with digestion, so you may want to consider taking ginger supplements instead. Just remember that dietary supplements are not subject to Food and Drug Administration approval, so read labels carefully before purchasing.


There are several varieties of garlic available: white, yellow, red, and green garlic. While each variety has its own unique flavor profile and health benefits (including antibacterial properties), they all contain allicin an organic compound that has been shown to have potent antioxidant activity when consumed regularly.


Garlic is also high in selenium an essential mineral for optimal immune function and vitamin C which aids your body’s natural defenses against oxidative stressors like free radicals.


All these benefits add up to one delicious food: garlic. Start using fresh garlic liberally in recipes for an extra boost of immunity support. Red bell peppers are a superfood.


They’re loaded with antioxidants called carotenoids that help protect your cells from damage by harmful molecules called free radicals. Red bell peppers are also packed with vitamin C, folate, fiber, and potassium which can help lower blood pressure and reduce cholesterol levels.


Red bell peppers can be eaten raw or cooked; try adding them to salads or sautéing them with olive oil for a healthy side dish.


Blueberries may be small but they pack a big punch. Blueberries not only taste great but they’re also loaded with phytonutrient antioxidants that help fight off cancer-causing agents in our bodies.


They are also high in fiber, vitamin C, and manganese which support healthy metabolism and help maintain healthy skin, hair, and nails. Try adding blueberries to smoothies or oatmeal for an extra dose of antioxidants.

Pomegranates are an excellent source of potassium which can lower blood pressure levels and reduce your risk of stroke.


Pomegranates are also rich in ellagic acid which has been shown to have anti-cancer properties against breast, prostate, lung, liver, and colon cancers as well as leukemia cells; plus it’s packed with fiber too.


Enjoy pomegranate seeds by adding them into salads or blending them into juices for a tasty treat that will give you extra health benefits without any added sugar or calories.


5) Quercetin
I’m a big fan of incorporating a lot of vegetables into your diet, but even more than that I’m a big fan of eating a wide variety of them. A little quercetin here, a bit more vitamin C there it all adds up and promotes better health. And if you don’t know what quercetin is (or why it matters), read on.


Quercetin is an antioxidant flavonoid found in many plant foods including red apples, red onions, cranberries, broccoli, bell peppers, and buckwheat. In fact, it’s found in such large quantities in buckwheat that it makes up about 6% of its dry weight.


It can also be taken as a supplement or isolated for use in medicine. The list of benefits is long: preventing cancer, boosting immunity, lowering cholesterol levels, and reducing inflammation.

Immune System Booster Foods

It’s also known to fight allergies by reducing histamine release from mast cells but keep in mind that not everyone responds well to quercetin supplements. Some people may experience side effects like heartburn or nausea when taking high doses of isolated quercetin supplements (500 mg per day).


If you think quercetin might be right for you, try taking 100-200 mg twice daily with meals instead. To get more immune system booster foods into your diet naturally, check out my other articles on immune-boosting nutrients like vitamin D3 and zinc.

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