5 Healthy Foods That Boost Immune system

Are you interesting in learning about some of the healthiest foods that boost your immune system?

There are a bunch out there, but a select few stand out amongst the others. They are filled with vitamins, antioxidants, and essential nutrients that help support healthy immune responses.

However, it’s good to keep in mind that “boosting” your immune system can mean several things. Your body is not like a cellphone, where you plug it into a charger and it boosts up to 100%. If only it was that easy.

Your immune system has specialized cells called lymphocytes, responsible for ridding of pathogens, viruses, and that function to ensure your optimal health. Increasing the number of these defenders and other immune cells in your body is not always a good thing.

This is especially true for some people with certain medical conditions. Those with an overactive immune system or autoimmune disease should take extra care regarding things that ‘boost’ their immunity.

Some of these conditions include type 1 diabetes (like me—yay!), lupus, rheumatoid arthritis, multiple sclerosis, Addison’s disease, and many more.

The human immune system is a very delicate environment. It’s an act of balance—having the perfect amount of cells that function the way they are supposed to.

Here is a list of powerful immune boosting foods for a healthier body and mind.

1. Beets (Betanin & Tryptophan)

There is no beating around the bush when it comes to beets. They are one of the healthiest foods that boost your immune system.

Beetroot is loaded with nutrients like Vitamin C, Vitamin B9, iron, potassium, manganese, and have been shown to lower blood pressure. You really can’t beat em.

They’re also on the list of foods that boost your mood!

Beets get their color from chemicals called betalains—potent antioxidants that have been studied to have many positive health benefits.

The most abundant betalain in beets is called Betanin. It’s a powerful antioxidant that is studied to have anti-depressant effects, as well as being anti-cancerous and protecting against cardiovascular disease (1).

Beets are also packed with the amino acid tryptophan, which not only increases serotonin (for a better mood), but supports the regulation of a healthy immune response (2).

Try cutting a few slices of beets onto your salad, or drinking Organic Beet Juice!

2. Black Raspberries (Anthocyanins)

Raspberries are high in Vitamin C, Vitamin E, fiber, and have one of the highest amounts of antioxidants amongst fruit.

Most people have seen the red raspberries, but have you tried black ones? Black raspberries have a higher antioxidant count, mainly due to their polyphenols.

Their primary polyphenols are anthocyanins, which give them their deep black color, playing a similar role to the betalains of beets. They have been studied in clinical trials to be a powerful anti-inflammatory, reduce oxidative stress, and have extreme anti-cancerous properties (3).

In fact, one anthocyanin called cyanidin-3-rutinoside (C3R) has been reported to inhibit the growth of leukemia cells. Other studies have focused heavily on esophageal cancer, and one study is releasing documents in March 2021 regarding black raspberries suppressing pancreatic cancer (4)(5).

All in all, black raspberries are very healthy, taste great, and they’re perfect to add in smoothies!

I love mixing Organic Black Raspberry Powder into a glass of water to start my day.

3. Spinach (Vit-C & Beta Carotene)

Spinach is loaded with minerals and nutrients including omega-3 & 6 fatty acids, Vitamin C, folate, calcium, potassium, Vitamin A, Vitamin E, and Vitamin K.

This is one vegetable you shouldn’t skimp out on. It’s linked to improving brain function, heart disease, and regulating blood pressure. And it’s considered on top of the list of the most powerful and plentiful in terms of antioxidants.

Not to mention spinach is one of the superfoods that reduce asthma symptoms and lung inflammation.

Spinach is full of flavonoids that scavenge for free radicals.

Those flavonoids include luteolin, quercetin, kaempferol, and myricetin. It’s also extremely high in the carotenoids: beta-carotene and lutein + zeaxanthin, which help to enhance your immune system.

Spinach is also rich in chlorophyll—a pigment that gives plants their green color, with benefits such as treating anemia, acne, aging of the skin, wound-healing, and cancer treatment (6).

Basically, spinach is one vegetable you don’t want to mess with. I like adding Organic Spinach Powder to my shakes and smoothies. If you couldn’t tell, I’m a stickler for buying organic!

4. Raw Honey (Polyphenols)

Sweet, sweet honey. It’s delicious, and it’s one of the most powerful natural foods in nature.

Honey is loaded with beneficial physiologically active organic compounds such as quercetin and kaempferol—its primary polyphenol antioxidants. Not only are they known for reducing inflammation and protecting the brain from oxidative stress, but they strengthen the immune system.

Quercetin is especially powerful regarding its radical scavenging and anti-allergic properties. It has been studied to have antiviral activity, inhibit the release of histamines, and decrease cytokines which are responsible for inflammation as well as suppressing other pro-inflammatory chemicals (7).

That’s a big punch in the gut for those pesky allergies.

Some people even consume honey daily from local hives to help build their immune system from allergens in the area they live in.

I really like—no, I LOVE honey. I put it in my tea, coffee, and even drizzle it over cottage cheese!

However, I do watch my portions since I’m type 1 diabetic and honey is relatively close to sugar on the glycemic index scale (being 58, whereas sugar is 60). I like to limit my blood sugar spikes, which is one of the ways to strengthen a diabetic heart.

But! I’ve come across a really great honey that has solved this issue for me. It has a glycemic index rating of 35—nearly half that of regular honey! It’s called Gustare Australian Yellow Box Honey and it’s really tasty!

All in all, you can’t go wrong with honey.

5. Avocado (Lycopene)

Last up on the list: avocados. I never considered them an actual part of my life until I met my Argentinian wife. I think we eat avocados almost every day. Yesterday we didn’t, but all the other days we did.

I’m happy about that, because they are incredibly beneficial and have tons of vitamins and minerals including potassium, Vitamin K, Vitamin C, Vitamin B5, folate, and Vitamin E.

Avocados also have trace amounts of essential nutrients such as magnesium, iron, zinc, Vitamin A, and Vitamin B2 that help to strengthen the immune system.

They are a green little powerhouse—the Hulk of vegetables.

Amongst the most prominent antioxidants avocados contain is lycopene, a naturally occurring fat-soluble carotenoid, beta-carotene, and oleic acid. They have been linked to reduced risk of cardiovascular disease, heart disease, and benefit genes linked to cancers (8).

Consider adding a few slices of avocado and fresh squeezed lemon on your next salad. It’s delicious!

Conclusion

The five foods in this article are a little taste of what’s out there that can benefit your immune system. Changing the way you diet is a first step to finding the improvement you need: mentally, physically, and spiritually.

Here’s a quick recap of 5 healthy Foods That Boost Immune System:

1. Beets (Betanin & Tryptophan)
2. Black Raspberries (Anthocyanins)
3. Spinach (Vitamin C & Beta Carotene)
4. Raw Honey (Polyphenols)
5. Avocado (Lycopene)

That’s all folks! Thanks for reading.

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