Immune-Boosting Foods

Sydney Oliviera • December 12, 2022

This time of the year can be great for gathering with loved ones and friends, but the winter season can also bring about many challenges. One of those challenges? Cold and flu season. Luckily, there are a plethora of wonderful foods out there that can help you feel better—and possibly help keep away that nasty bug!

Of course, remember to always speak with your medical provider before beginning any vitamins or new medications.

Vitamin C

This helpful vitamin has been known for ages to help possibly shorten the duration of a cold. There are many foods that contain this vitamin, however, the most well-known can be citrus fruits. Here’s a helpful list of things to look out for if you’re looking to make that annoying cold just a little bit shorter:

• Grapefruit
• Lemon
• Tomatoes
• Cauliflower
• Strawberries
• Broccoli
• Brussels Sprouts
• Cabbage
• Guava
• Kale

Beta-Carotene

Beta-carotene is pretty interesting. A pigment commonly found in a lot of plants and fruits, beta-carotene is helpful in the production of white blood cells. They usually lead to an orange color, but don’t let the color of every veggie fool you! A lot of foods that contain this pigment may surprise you. These foods include:

• Sweet potatoes
• Spinach
• Cantaloupe
• Bell peppers
• Romaine lettuce
• Broccoli
• Tomatoes
• Carrots

Zinc

Zinc is a fantastic mineral that can be helpful when fighting off germs. Shown to possibly shorten the durations of certain colds and illnesses, zinc is a highly sought-after piece of the cold-busting toolkit. It’s mostly found in proteins, and some of the sources of this trace mineral include:

• Oysters
• Beef
• Crab
• Chickpeas
• Chicken
• Lamb

Probiotics

Probiotics have become a popular word in today’s food culture—and for good reason! Probiotics can increase the production of antibodies in the system, meaning that it can help keep the gut healthy. Some probiotics include:

• Yogurt
• Kimchi
• Miso paste
• Natto beans
• Kombucha
• Kefir

Prebiotics

Like probiotics, prebiotics can assist in the increase of probiotics in the body, ultimately assisting in immunity. Some prebiotic foods include:

• Garlic
• Leeks
• Onions
• Asparagus
• Bananas
• Yams
• Apples

Elderberry

Elderberry is a tiny—yet fairly popular—berry.  This purple fella packs a punch with a variety of antioxidants and vitamins (such as vitamin A, potassium, vitamin C, and Iron) that can help keep you healthy. While a lovely berry to behold, it does need to be eaten only when cooked. They can be toxic when raw, so be sure to get your elderberries nice and hot before consuming them. There’s a variety of ways they’ve been eaten before. Some popular methods include:

• Elderberry syrup, usually mixed with things such as ginger and honey
• Elderberry/elderflower tea

Looking at all of these options, you may tell yourself that it may just be easier to find some vitamins or supplements since they have all the same benefits, right? These pills and supplements don’t actually carry the same benefits that these great foods can provide. For example, when you turn to supplements, you’re losing out on things such as dietary fiber. On top of that, the entire food item can provide more nutrition and is better at delivering these wonderful vitamins and minerals into your body than a supplement could ever do! Plus, your body absorbs them much better.

Incorporating most of these foods into your diet can help your immune system and plays into the whole idea of eating clean. A clean diet can do a lot for the body, including helping it fight off colds and viruses. That’s why with Awaken180° Weight Loss, we have the pleasure of helping you find the best way to eat clean and lose weight at the same time. With the upcoming new year (and cold and flu season), now is a great time to get to your healthiest self.