6 Foods for an Immune Boost

Research continues to point to links between a healthy immune system and a nutrient-dense diet. Here are six immune-strengthening foods that may already be found in your kitchen.

#1 Yogurt

Yogurt contains probiotics (especially lactobacillus) that support the immune system function by protecting against pathogens in the gut. These probiotics are the same “good” bacteria typically found in the gut. 

Make sure to choose varieties without sugar added, and look for dairy-free options for those who don’t consume dairy.

#2 Green Tea

Green tea is packed with a mix of polyphenols and antioxidants that have been shown to boost immunity. Green tea has been found to potentially boost the innate immune system, adaptive immune system, and enteric (intestinal) immune system.   

The most abundant chemical in green tea is epigallocatechin-3-gallate (EGCG), which has antioxidant, antibacterial, antiviral, and anti-cancer effects. Some of the other components in green tea that boost the immune system include:

• flavanols
• gallic acid
• flavanol glycosides
• polysaccharides
• theanine
• caffeine

#3 Chia Seeds

Chia seeds may be tiny, but they are packed with minerals and anti-inflammatory omega-3 fatty acids. Chia seeds have some of the highest concentrations of omega-3 fatty acids out of any seeds.  

You can add chia seeds to your smoothie, sprinkle them on your salad, or even add them to lemonade or another a drink to allow them to jellify before consumption.

#4 Mushrooms
Mushrooms have anti-inflammatory, antiviral, antibacterial, and anti-tumor effects because they contain antioxidants, B vitamins, and beta-glucans that all help to fight off infection. They also strengthen a type of white blood cell called lymphocytes. 

#5 Purple Sweet Potatoes
The polysaccharides in purple sweet potatoes give them their sweet taste and also give the immune system a boost.  One study found that the polysaccharides from purple sweet potatoes enhanced the function of a type of white blood cell (macrophages) that stimulates the effect of other blood cells and could also stimulate the production of antibodies when needed.    

If you grow purple sweet potatoes in your own garden, you could also try eating the leaves, which have components that enhance antibody production and immune cell function.  

#6 Leafy Greens
Leafy greens of the brassica species are some of the most nutrient-dense foods, and they contain immune-strengthening vitamins, minerals, macronutrients, and phytochemicals.

They contain:

• calcium
• potassium
• copper
• manganese
• vitamins A, K, B6, and C
• prebiotic soluble fiber
   

Brassica vegetables include broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, and turnips.