5 Foods That Boost Your Immune System : By N. Steele RN, BSN,MPH


Top 5 immunity boosters

Mellisa a teenager often found herself susceptible to sore throats and coughs every winter. She couldn't understand why her immune system was always so low until finally, she realized that during the summer she would stay indoors most of the time and drink a lot of sodas and sugary food for lunch. Her vitamin c consumption was limited as well as vitamin D. This would have helped to boost her immunity.

Antioxidants are vital to the body's immunity. These can be found in various foods, especially fruits. Immunity serves as a defense for the body when it is attacked by different viruses and bacteria. By consuming antioxidant-rich food you will provide the body with the necessary defense needed.

What Are Antioxidant-Rich Foods

Antioxidants are natural substances that may assist in preventing or delaying cell damage. Sources would include vegetables and fruits. It is important to note, research has shown that a diet rich in fruits and veggies is healthy for the body.

How to get started with Boosting Your Immunity

Fruits &Veggies

  • It is important to identify antioxidant-rich foods. Blueberries may be the poster child for antioxidant-rich foods, but many may not know, that the bean may be an antioxidant powerhouse candidate.
  • A new study suggests that beans may well join the antioxidant-rich foods family that includes the likes of berries, spices, and potatoes. To date, the largest and most advanced analysis of the antioxidant-rich foods shows that disease-fighting antioxidants may be found in the most unlikely fruits and vegetables. Beans, artichokes, and even Russet potato can be rich antioxidant powerhouses as well.
  • Researchers particularly found that small red beans are among the top antioxidant-rich foods in the bean category. In fact, they were shown to contain more disease-fighting antioxidants than both wild and cultivated blueberries combined. Blueberries have always been known to contain a rich amount of antioxidants and have been heralded in recent years of their high antioxidant content. With this new study, however, it looks as though the small red bean is winning the fight as a powerhouse.
  • Other antioxidant-rich foods that the study focused on include nuts and spices, such as ground cloves, cinnamon, and oregano. What kept these foods away from the antioxidant-consuming public for a long time, is that they are generally consumed in much smaller amounts than fruits and vegetables.
  • The study used updated technology to assess the antioxidant content of more than 100 foods, including fruits, vegetables, cereals, bread, nuts, and spices. Each food was analyzed for antioxidant concentration and ranked according to antioxidant capacity per serving size.
  • Cranberries, blueberries, and blackberries were ranked highest among the fruits studied. Beans, artichokes, and Russet potatoes were tops among the vegetables. In addition, pecans, walnuts, and hazelnuts were the winners in the nut category, and ground cloves, cinnamon, and oregano were the top three antioxidant-rich foods in the spice category.
  • However, researchers noted that the total antioxidant capacity of antioxidant-rich foods does not necessarily reflect their potential health benefits. It seems that a big factor in the health benefit of antioxidants is what happens in the digestion and absorption process.

  • Tips for Success in Boosting Your Immunity

    To be successful in boosting your immunity with antioxidant-rich food it is important to :
  • Identify foods that are rich in antioxidants
  • Create a list that can be used when doing grocery shopping.
  • Juicing fruits and vegetables utilizing a juicing machine or blender can add more potency to your mixture.