Immune-Boosting Foods

Boost your immune system to help fight cold and flu season by adding these foods to your diet.

Berries (such as blueberries and blackberries) are packed with anthocyanins which have powerful antioxidant benefits. Add them to cereal or yogurt.

​Garlic contains allicin which has been studied for its antimicrobial properties and shown in one small study to be effective at preventing the common cold.

Citrus fruits are well known for their vitamin C content, but did you know they also contain flavonoids? Flavonoids are a type of phytonutrient that have anti-inflammatory and immune-boosting benefits.

Sweet potatoes and carrots contain beta carotene, which plays a role in maintaining your body’s natural defenses including keeping your lungs and gut healthy and free of disease-causing pathogens.

Looking to increase your intake of these foods? Try these recipes:
Breakfast: baked blueberry oatmeal
Lunch: loaded baked sweet potato
Dinner: ginger-spiced chicken with roasted winter vegetables
 
References:
Barbieri, R. et al. Phytochemicals for human disease: An update on plant-derived compounds antibacterial activity. Microbiological Research, 2017. 196: 44-68. 
Chew, B. and J. Park. Carotenoid Action on the Immune Response. J Nutr, 2004. 134(1): 
Konczak I and W. Zhang. Anthocyanins-More Than Nature's Colours. J Biomed Biotechnol, 2004. 2004(5): 239-240.
Marchese, A. et al. Antifungal and antibacterial activities of allicin: a review.Trends in Food Science & Technology, 2016. 52: 49-56.  
Wang, S., et al.  Characterization and Metabolic Diversity of Flavonoids in Citrus Species. Scientific Reports. 2018. 
Wang, Y., et al. Molecules. (2017). Antioxidant Capacity, Anticancer Ability and Flavonoids Composition of 35 Citrus (Citrus reticulata Blanco) Varieties. Molecules, 2017. 5: 22(7).