22 Foods that can help boost your immune system

Eating clean and healthy can help support your immune system all year long.

1. Red Bell Pepper- Red peppers are one of my favorite foods to incorporate in my diet they provide twice the amount of vitamin C as most fruits and vegetables. They are also sweet and delicious and there are numerous ways to eat them from raw to cook. As you might already know, vitamin C is essential for immunity support, it helps reduce the length and severity of cold/flu-like symptoms.
2. Bone Broth- Bone broth is great, probably one of my favorites. Bone broth is full of minerals, and collagen which helps not only boosting your immune system but also helps heal your gut. You can try making it at home or try to purchase an organic bone broth. You can drink it on its own like tea or make a soup from it.
3. Sweet potatoes- Sweet potatoes are my go-to carbohydrates to incorporate with my meals. Besides being delicious it contains more than the daily value of vitamin A that we need. They are also a good source of vitamin B6 plus magnesium, vitamin C and they are great antioxidants.
4. Blueberries- Blueberries are a great source of vitamin C they are also an antioxidant that helps protect cell damage. It’s needed for the body to make collagen, which is a protein required for wound healing. Blueberries can be used in multitudes of ways, in yogurt, in a smoothie, in salads, etc.
5. Yogurt and kefir- Yogurt provides helpful probiotic, live bacteria and yeast that are beneficial for the digestive system and therefore strengthen the immune system. The immune system is the main link between our gut bacteria and how it influences our health. Therefore having a healthy digestive system is crucial. Another way to get probiotics in your diet is by consuming fermented foods like kimchi, sauerkraut, kombucha, miso, and tempeh. A supplement of at least 15 billion CFU can also be taken.
6. Grapefruit- I know a lot of people don’t like grapefruit, but its one of my favorite fruits. Half of a grapefruit contains 68% of your recommended dietary intake of vitamin C. Besides its high content of vitamin C, it also has antioxidant properties that help boost your cells to fight off bacteria and viruses.
7. Roasted chickpeas- Roasted chickpeas are a great snack and also a great alternative to chips. They are crunchy and savory, they definitely do the trick for me. They are rich in zinc, which is a mineral needed to strengthen our immune system and fight off bacteria and viruses.
8. Oil of Oregano- Oregano is an ancient healing herb, it’s loaded with natural antioxidant, its an anti-fungal and an antibiotic. You can consume it in an oil form or what I like to do is an infusion with the dried organic oregano leaves and I let it rest for 10 minutes. 
9. Shiitake mushrooms- Shiitake mushrooms have been known to reduce inflammation and boost your immune system. They have been used for many years for being a rich source of copper, selenium, zinc, and vitamins B and D, which are all vital for immune support.
10. Sunflower seeds- Sunflower seeds were one of my favorite snacks as a kid, who knew they were a great source of vitamin E, magnesium, protein, and antioxidants. You can add them to salads and in yogurt.
11. Asparagus- We discuss previously that yogurt is a great probiotic, well asparagus are a great prebiotic. Prebiotic is what feeds the probiotics in the gut. Eating prebiotic fibers helps keep your gut and immune system healthy since 70-80% of your immune system lives in the gut.
12. Green Tea- Green tea is very high in antioxidants, its compound is known as EGCG compared with black tea. It also contains an amino acid L-theanine, most notably known for positive effects on brain function and immune support.
13. Popcorn- Popcorn! No way! Yup, popcorn has polyphenols. Polyphenols have similar properties to antioxidants that can help with cardiovascular disease and cancer. Studies have shown that polyphenols can reduce some of the oxidative damage caused by strenuous exercise. Popcorn contains 300 milligrams of polyphenols per serving, which is more than what is found in most fruits and vegetables. 
14. Garlic- We all have heard of the benefits of consuming garlic. Garlic contains an enzyme called alliinase, which converts alliin to allicin. This sulfur compound can boost immune fucntion and fend off the common cold and flu symptoms. The allicin is activated by chopping or crushing and letting it stand for 10 minutes and is bioavailable when consumed raw. What I have done in the past is swallowed a small piece of a garlic clove followed by lemon water.
15. Broccoli- Broccoli has a chemical called sulforaphane. This triggers certain immune cells with antioxidant genes and enzymes to fight free radicals and prevent sickness. Broccoli can be used in multiple ways, raw, cooked, sauteed, etc.
16. Pumpkin seeds- These seeds are rich in zinc, which has been known to boost immunity, help fight off bacteria and viruses, decrease oxidative stress and inflammatory cytokines. Research suggests that functional foods made from pumpkin seeds have helped reduce anxiety, insomnia. Due to its tryptophan boosting serotonin benefits it can help us feel happier and calmer.
17. Turmeric- Tumeric contains curcumin which has great health benefits. Its an anti-inflammatory, it stimulates the activation of main fighting cells of the immune system that are called T-cells. Tumeric can be used in teas, smoothies, and as a seasoning when cooking. I take a 500mg of curcumin extract every morning from Pureencapsulation. 
18. Hemp seeds- Hemp seeds contain Zinc and fight against infection. Two tablespoons of hemp seeds contain about 20%of your daily needs of Zinc. You can use it in smoothies as well as oatmeal.
19. Wild-caught oily fish- Salmon, trout, anchovies, and sardines are loaded with omega 3’s. Omega 3’s is a precursor to many compounds that plays a defensive role in an immune response.
20. Clementines- Clementines also know as a great source for vitamin C levels and they are great for on the go snacks and for all ages.
21. Eggs- Eggs provide lutein, another immune-boosting source. Lutein an antioxidant that fights oxidative stress that runs high when were sick, since our body has a higher protein needs when we are ill. Its also an affordable source of protein, they are convenient to cook and who doesn’t like an egg on top.
22. Anice- Anice is known as a spice, especially for baking for its licorice smell and taste. Anise is a triple threat with antibacterial, antifungal and antiviral properties. It also contains immunity-boosting antioxidants properties.