Your immune system is a mighty mechanism that is designed to protect you and keep your body safe from harmful substances.
To support your immune system and allow it to do its job, incorporate more immune boosting foods into your dietary intake.
Here are just 10 of my favorite immune boosting foods - there are so many more, so make sure you invite variety into your food intake!
Olive Oil
Olive oil contains oleocanthal, a phenolic compound that has anti-inflammatory properties comparable to ibuprofen. Choose extra virgin olive oil, which has a high concentration of anti-oxidants, including vitamin E and phenolic compounds.
Mushrooms
Mushrooms contain specific polysaccharides which have shown anti-viral activity. They are also anti-bacterial, anti-diabetic, anti-fungal, anti-inflammatory, anti-oxidant, anti-parasitic, anti-tumor, hepatoprotective and immunomodulating.
Citrus
A natural immune boost, due to their high vitamin C content
Fennel
Fennel boasts high amounts of fiber, vitamins, and minerals including calcium, potassium, and phosphorus. Fennel also has anti-microbial and anti-viral activity with the potential to protect against infections and various gastrointestinal conditions.
Apples
Apple skins contain the flavonoid quercetin, a pigment that can help regulate the immune system and allergic reactions.
Matcha and Green Tea
Green tea supports the immune system by providing antioxidants that protect against free radicals and oxidative damage.
Ginger
Ginger boasts strong anti-inflammatory and anti-oxidant effects, the cornerstones of a healthy immune system.
Turmeric
Curcumin, the primary active compound in turmeric, may modulate the immune system by activating certain immune cells and targeting pro-inflammatory cytokines.
Fatty Fish
Omega 3 fatty acids found in fatty fish, exert many health benefits thanks to their anti-inflammatory properties. When choosing fish to eat, go for SMASH. Salmon, Mackerel, Anchovies, Sardines, Herring - these fish have the lowest mercury content.
Cranberries
Cranberries are packed with nutrients linked to a lower risk of cardiovascular diseases, diabetes, neurodegenerative conditions and urinary tract infections. Cranberries also contain high levels of anti-oxidant proanthocyanidins (PACs), which can prevent certain types of bacteria from adhering to the urinary tract walls and causing infections.