4 foods that boost your immune system

If you feel constantly drained, catch every bug that goes around, or battle brain fog, low energy, and maybe even digestive issues, your immune system might be waving a white flag. Your diet is the key to turning things around.

Your immune system helps protect you from getting sick and promotes healing when you are unwell or injured. There are many factors that weaken our immune system including lack of sleep, stress, poor diet, drugs and alcohol, and lack of movement. We also face environmental threats every day such as toxic chemicals in our body products, pesticides in the foods we eat, and water and air pollution. Viruses and infections attack our cells every day, which can even lead to diseases such as cancer, diabetes, and heart disease.

One of the best ways to combat these attacks on your immune system is to increase your consumption of antioxidants. Antioxidants help protect your body’s cells by stopping harmful molecules called free radicals from damaging them. While your body does produce some antioxidants on its own, one of the best ways to support your health is by eating a variety of fruits and vegetables. Many antioxidants are concentrated in the skins of these foods, and different colors often indicate different types of antioxidants which, together, give your body a broad-spectrum antioxidant defense system.

That’s where the phrase “eat the rainbow” originally came from!

4 foods to boost your immune system

As mentioned, a diet rich in antioxidants gives your body the extra support it needs to protect itself. Try adding these four immune-boosting foods to your routine regularly.

1. Green leafy vegetables

Dark, leafy greens are known as natural detoxifiers because they support the body’s cleansing systems, especially the liver. They are rich in chlorophyll, fiber, and antioxidants, which help remove toxins, support digestion, and protect cells from damage. These nutrients work together to help the body get rid of waste and stay balanced.

Arugula, spinach, and especially kale are great sources of these nutritious compounds. Try to incorporate a leafy green into each meal. For breakfast perhaps a nutritious smoothie with a bit of kale and some fruits, for lunch a nice big green salad or a side of collard greens, and for dinner maybe a generous portion of roasted brussels sprouts. Yum!

2. Berries

Don’t you just love the way berries look? They are so delicious but also hold some amazing health benefits. Berries have immune-boosting benefits due to their polyphenol content; a type of plant antioxidant that gives blueberries and other berries like blackberries, strawberries and cranberries their vibrant color.

Berries are especially high in antioxidants because they have a high skin-to-fruit ratio and, as said, the skin is where many of those powerful antioxidants are found.

3. Turmeric

Turmeric is a plant that’s common in South Asia but is grown around the world. The underground part of the stem is a spice that has been used in cooking for hundreds of years. It’s known as the superfood spice for busting pain and inflammation.

The active substance in turmeric is curcumin, a powerful antioxidant that may help reduce inflammation and ease symptoms of osteoarthritis and arthritis. However, one downfall of curcumin is that it's not well absorbed without black pepper, so make sure to add it!

4. Citrus Fruits

Sweet, brightly colored citrus fruits bring a burst of sunshine into any day. Citrus fruits are not only pretty and flavorful but also pack in some significant health benefits. This class of fruit includes lemons, limes, oranges and grapefruit, as well as many more hybrids and varieties.

Citrus fruits are rich in multiple nutrients such as vitamin C, flavonoids, and fiber. These benefits help with vascular protection, reduce inflammation, improve gastrointestinal function and health, and play an important role in preventing conditions like diabetes, cancer, and neurological diseases.

Here you have it - incorporating these foods and spices can greatly enhance your immunity and decrease the risk of getting sick.

Are you ready to start living your healthiest, most JOYful life? Our team of executive health coaches are here to help you reach the goals you desire. Click the 'Contact' button in the top right corner or simply send us an email to info@joyvial.com to schedule your free discovery session.

Remember, at JOYVIAL, we are committed to helping you live your healthiest, most JOYful life. For all the latest health and wellness tips and to get inspired, following along with us on Facebook, Instagram, and LinkedIn.