Foods that boost and improve Immune System

Elderberries

Elderberrry is a shrub that has been used medicinally for centuries. Sambucus nigra, or black elderberry bush, is the version most commonly used to make syrup and lozenges. Extracts of elderberry have antiviral, anticancer and anti-inflammatory properties. 

Elderberry is also high in flavonoids. People take elderberry syrup as a remedy for colds, flus, and bacterial sinus infections. The plant medicine works by reducing swelling in mucus membranes. Some studies suggest elderberry extract reduces the duration of the flu. If it works for flu infections, it may help our immune system against coronavirus (COVID-19) infection.

In addition, Elderberry is diuretic, has laxative effects and can lower blood sugar so it should be taken with caution and not taken with medications that treat diabetes.

Mushrooms

Mushrooms are high in selenium and B vitamins like riboflavin and niacin which are necessary for the immune system to work in top form.

Mushrooms are also high in polysaccharides, sugar-like molecules that boost immune function.

Acai Berry

Acai berry is a black-purple fruit that is derived from the acai palm tree in Brazil, Trinidad and certain parts of South America. The fruit is high in anthocyanins. These flavonoid molecules are very potent antioxidants. They combat oxidative stress in the body by mopping up free radicals. Antioxidants are credited with boosting immunity and lowering inflammation in the body.

Oysters

Oysters are a nutritional powerhouse from the sea. One 3-ounce serving of Pacific oysters provides 190% of the daily value of selenium, 45% of the daily value of iron, and 20% of the daily value of vitamin C, all for just 140 calories. One 3-ounce serving of oysters contains 16 grams of high-quality protein. The seafood also provides zinc and vitamin A. These vitamins and minerals in oysters are critical for proper immune function.

Watermelon

Watermelon is an immune-boosting fruit. One 2-cup serving of watermelon has 270 mg of potassium, 30% of the daily value of vitamin A, and 25% of the value of vitamin C. One 2-cup serving of watermelon has just 80 calories. 

Watermelon also provides vitamin B6 and glutathione. The body needs these vitamins, nutrients and compounds like glutathione for proper immune function.

Wheat Germ

Wheat germ is the innermost part of the wheat kernel. It is the most nutrient rich part of the grain. The germ is rich in B vitamins, zinc and vitamin E.

Yogurt

Low-fat yogurt provides 11 grams of protein, 250 calories, and almost 400 mg of calcium per 8-ounce serving. Low-fat yogurt can also help meet your daily requirement for vitamin B12, vitamin D, and vitamin B2 (riboflavin). Adequate levels of vitamin D and other nutrients are necessary for robust immune function. 

Yogurt is rich in probiotics, including Lactobacillus acidophilus, Lactobacillus casei and Bifidus. These strains boost immune function and may even help reduce both the length and severity of colds. Beneficial gut flora are needed for proper digestion, detoxification and immune function. Probiotics even help reduce eczema symptoms in babies.

Nutrition guidelines recommend adults consume 3 servings of dairy products per day.

Spinach

Spinach gets top billing as a superfood due to its high content of folate, vitamin A, vitamin C, fiber, magnesium and iron. The nutrients in spinach boost immune function and provide the body with necessary nutrients for cell division and DNA repair.

Tea

Antioxidants in tea called polyphenols and flavonoids are credited with boosting immune function. These compounds may also reduce the risk of heart disease. Drinking green tea favorably affects blood lipids, increasing good HDL cholesterol and decreasing LDL bad cholesterol, triglycerides and total cholesterol.

Sweet Potatoes

One medium sweet potato packs a whopping 120% of the daily value of vitamin A and 30% of the daily value of vitamin C, all for just 100 calories. These vitamins are crucial for immune function and great for your skin. Sweet potatoes are a cholesterol-free and fat-free food. Sweet potatoes serve up a healthy portion of fiber, too. Orange spuds are better

Broccoli

Broccoli is a nutrient-packed powerhouse to support our immune system. One cup of broccoli provides as much vitamin C as an orange. The veggie is also high in beta-carotene, potassium, magnesium, zinc, and iron. Broccoli supplies an array of B vitamins (B1, B2, B3, and B6). Together, these vitamins and minerals help the immune system to run in top form. Another healthy compound offered up by broccoli: glutathione, the master antioxidant in the body.

Garlic

Garlic has antibacterial, antiviral and anti-fungal properties. The bulbs are rich in antioxidants that quench free radicals that play a role in Alzheimer's disease, heart disease, cancers and other conditions. The antiviral properties may be helpful in reducing the severity of colds, flu or COVID-19 infections. In one study, people who took garlic supplements during cold season caught fewer colds than those who took placebo pills.

Garlic boosts the portion of the immune system that is tasked with fighting viruses and cancer. Several studies have documented a link between garlic use and reduced rates of many different types of cancers. People who regularly consume lots of raw or cooked garlic have 30% to 35% fewer colorectal cancers than those who do not eat. In one small study of people who had inoperable pancreatic, colorectal, or liver cancers, immune function was improved when participants took aged garlic extract for 6 months.

Miso Soup

Miso soup has been a staple in Japanese cuisine for centuries. Miso is a salty paste made from fermented soybeans. It is rich in probiotics that are beneficial for gastrointestinal health and boosting the immune system. A lack of beneficial bacteria or an imbalance of bacteria in the GI tract is associated with a variety of medical conditions including irritable bowel syndrome (IBS), food allergies, gastroenteritis, inflammatory bowel disease (ulcerative colitis and Crohn's disease) and even certain kinds of cancers. Sipping a cup of miso soup is a great way to introduce beneficial food-based probiotics into the GI tract.

Beneficial microorganisms found in miso soup perform a variety of necessary functions in the GI tract. They synthesize vitamins and amino acids. They produce short-chain fatty acids (SCFAs) that the cells lining the GI tract use for fuel. The probiotics establish a healthy balance of flora in the gastrointestinal tract, protecting against pathogenic strains that try to take hold. About 70% of the immune system lies in the gut. Healthy, balanced gut flora makes for a strong immune system.

Pomegranate

Beneficial compounds in pomegranate extract have been found to inhibit the growth of harmful types of bacteria including E coli O157:H7, Salmonella, Yersinia, Shigella, Listeria, Clostridium, Staphylococcus aureus and other organisms. There is also evidence pomegranate compounds inhibit the growth of bacteria in the mouth that contribute to periodontal disease, plaque buildup and gingivitis. Pomegranate extracts have antiviral properties against the flu, herpes and other viruses. 

In addition to fighting bad viruses and bacteria, there is evidence that pomegranate extracts promote the growth of beneficial gut flora that boosts the immune system including Bifidobacterium and Lactobacillus.

Ginger

Antioxidant compounds in ginger root have potent anti-inflammatory and immune-boosting properties. Ginger has proven antibacterial and antiviral properties. Antioxidants in ginger quench free radicals and help guard against arthritis, cancer and neurodegenerative disorders.