{"id":7281,"date":"2025-07-28T00:00:01","date_gmt":"2025-07-28T00:00:01","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7281"},"modified":"2025-07-28T16:41:14","modified_gmt":"2025-07-28T16:41:14","slug":"11-power-foods-that-boost-the-immune-system","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/na\/11-power-foods-that-boost-the-immune-system\/","title":{"rendered":"11 Power Foods That Boost The Immune System"},"content":{"rendered":"\n<p>The common cold has no boundaries. While there seems to be an uprise in sickness during the winter months, the truth of the matter is that there\u2019s really no rhyme or reason for contracting a stuffy or runny nose, sinus pressure, overall fatigue and other dreadful symptoms associated with a cold.<\/p>\n\n\n\n<p>That\u2019s why it\u2019s so important to regularly be eating foods that boost your immune system if you want to keep colds away.<\/p>\n\n\n\n<p>Over-the-counter medicines seem to alleviate symptoms if only for a brief period of time, but sometimes the ingredients can be questionable for our wellbeing.<\/p>\n\n\n\n<p>Eating power foods that boost the immune system is an easy and effective solution to preventing and fighting off a cold, with no bad side effects!<\/p>\n\n\n\n<p>So while you can\u2019t control every little thing in life, you can eat foods to protect your health and boost your immunity.<\/p>\n\n\n\n<p>Add these 11 foods that boost the immune system to your grocery list this week!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">1)&nbsp;<strong>Apples<\/strong><\/h2>\n\n\n\n<p>Apples&nbsp;do keep the doctor away.&nbsp;Apples also are nutritional powerhouses, packing soluble fiber shown to lower cholesterol levels and are a good source of immune-boosting vitamin C.&nbsp;<\/p>\n\n\n\n<p>You can\u00a0eat apples\u00a0plain or cut them up in slices and dip them into a little bit of peanut butter or almond butter for some protein.<\/p>\n\n\n\n<p>Or, how about having apples with a little caramel dip or a slice of cheese? However, you choose to eat them, they\u2019re great for building immunity!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">2)&nbsp;<strong>Yogurt<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/3i133rqau023qjc1k3txdvr1-wpengine.netdna-ssl.com\/wp-content\/uploads\/2014\/09\/Yogurt.jpg\" alt=\"Wooden bowl of greek yogurt with spoon\"\/><\/figure>\n\n\n\n<p>You may have heard to steer clear of dairy when dealing with a cold, and while dairy can make mucus problems worse, yogurt contains probiotics which can actually help the body produce antibodies and fight off sickness.<\/p>\n\n\n\n<p>By protecting your gut with the live active cultures found in yogurt, these cultures can help keep your belly and intestinal tract free of disease-causing germs.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">3)&nbsp;<strong>Oats and Barley<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/3i133rqau023qjc1k3txdvr1-wpengine.netdna-ssl.com\/wp-content\/uploads\/2014\/09\/Barley-For-Immunity.jpg\" alt=\"Barley in burlap bag and white table\"\/><\/figure>\n\n\n\n<p>Fiber? Check. Antimicrobial and antioxidant capabilities? Check.<\/p>\n\n\n\n<p>Oats and barley are rich in the fiber beta-glucan, which aids in your body\u2019s white blood cell response to bacteria, virsues and a variety of infections.<\/p>\n\n\n\n<p>If you\u2019re not big on cooked oatmeal, try adding&nbsp;<a href=\"http:\/\/www.thekitchn.com\/drink-your-oats-5-nourishing-whole-grain-smoothie-recipes-176741\" target=\"_blank\" rel=\"noreferrer noopener\">raw oats to your morning smoothie<\/a>. Barley can be easily added into soups for additional healing properties.<\/p>\n\n\n\n<p>P.S. Not only do these foods boost your immunity but they speed wound healing too.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">4)&nbsp;<strong>Garlic<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/3i133rqau023qjc1k3txdvr1-wpengine.netdna-ssl.com\/wp-content\/uploads\/2014\/09\/Garlic-For-Immunity.jpg\" alt=\"Bulbs of garlic on burlap cloth\"\/><\/figure>\n\n\n\n<p>It\u2019s a great additive to any dish, but garlic does more than just add some flavor to your food.<\/p>\n\n\n\n<p>The cloves contain a potent antimicrobial called allicin that works to&nbsp;<a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/10594976\" target=\"_blank\" rel=\"noreferrer noopener\">fight bacteria, viruses and fungi<\/a>. And if you\u2019re serious about sticking it to that oncoming cold, try chewing a clove every 3 to 4 hours, or cut them into small pieces and swallow.<\/p>\n\n\n\n<p>Just be sure to throw in a breath mint afterward!<\/p>\n\n\n\n<p>Also, if you take in lots of garlic each week (say six cloves or so) you can lower your rate of certain types of cancer.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">5)&nbsp;<strong>Fish<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/3i133rqau023qjc1k3txdvr1-wpengine.netdna-ssl.com\/wp-content\/uploads\/2014\/09\/Salmon-For-Immunity.jpg\" alt=\"Raw salmon on table with lemon slices, peppercorns and salt\"\/><\/figure>\n\n\n\n<p>You know salmon, mackerel and herring are rich in omega-3 fats, those good-for-you kind that can protect you from respiratory infections.<\/p>\n\n\n\n<p>Shellfish like shrimp, oysters, lobsters, crabs, and clams have selenium which helps the body clear out viruses too.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">6)&nbsp;<strong>Chicken Soup<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img decoding=\"async\" src=\"https:\/\/3i133rqau023qjc1k3txdvr1-wpengine.netdna-ssl.com\/wp-content\/uploads\/2014\/09\/shutterstock_759334786.jpg\" alt=\"Bowl of chicken soup with vegetables on table with large carrots and wooden spoon\" class=\"wp-image-23024\"\/><\/figure><\/div>\n\n\n\n<p>We already know it\u2019s good for the soul and makes you feel better when you\u2019re sick, but if you load it up with immunity-boosting spices like garlic and onions, it just may prevent you from getting sick too.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">7)&nbsp;<strong>Tea<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/3i133rqau023qjc1k3txdvr1-wpengine.netdna-ssl.com\/wp-content\/uploads\/2014\/09\/Tea-Cup-1.jpg\" alt=\"Cup of black tea being poured into tea cup\"\/><\/figure>\n\n\n\n<p>Tea lovers rejoice! Not only is\u00a0drinking a cup of tea\u00a0tasty and hydrating, but it\u2019s medicinal, too.<\/p>\n\n\n\n<p>And it seems you can never have too much tea when you\u2019re feeling a cold coming on. That\u2019s because\u00a0the green and black varieties\u00a0are packed with antioxidants, including the immune-boosting amino acid L-theanine.<\/p>\n\n\n\n<p>They\u2019re also rich in flavonoids, which protect the immune system, too.<\/p>\n\n\n\n<p>As for prevention, a Harvard study discovered that people who drank tea every day had immune system cells that responded&nbsp;<a href=\"http:\/\/www.nytimes.com\/2003\/04\/22\/us\/study-concludes-tea-helps-fight-infection.html\" target=\"_blank\" rel=\"noreferrer noopener\">five times faster<\/a>&nbsp;to germs than those who didn\u2019t.<\/p>\n\n\n\n<p>Drinking tea also helps you stay hydrated, which is important in boosting immunity since drinking water aids in the production of lymph, which carries white blood cells and other immune system cells.<\/p>\n\n\n\n<p>Want an even bigger boost? Squeeze a wedge of lemon and 1 tablespoon of honey into your cup.<\/p>\n\n\n\n<p>Lemon, packed with cold-fighting vitamin C, also works to change the body\u2019s pH level, which can work to ward off viruses and bacteria. Honey is antimicrobial, and helps to fight off infection.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">8)&nbsp;<strong>Beef<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img decoding=\"async\" src=\"https:\/\/3i133rqau023qjc1k3txdvr1-wpengine.netdna-ssl.com\/wp-content\/uploads\/2014\/09\/Red-Meat-Beef.jpg\" alt=\"Two filets of beef sitting on wood cutting board with spices and herbs\" class=\"wp-image-23022\"\/><\/figure><\/div>\n\n\n\n<p>It may seem like an odd recommendation, but having the occasional beef for dinner can ensure you have enough Zinc, a nutrient where many people are deficient.<\/p>\n\n\n\n<p>Zinc helps your body\u2019s development of white blood cells, the cells that destroy the bad stuff (bacteria and viruses) so you definitely don\u2019t want to be deficient.<\/p>\n\n\n\n<p>If you don\u2019t eat red meat, try chicken, fortified cereals, yogurt or milk.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">9)&nbsp;<strong>Orange Fruits &amp; Vegetables<\/strong><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/3i133rqau023qjc1k3txdvr1-wpengine.netdna-ssl.com\/wp-content\/uploads\/2014\/09\/Orange-fruits-vegetables.jpg\" alt=\"Variety of orange colored fruits and vegetables on tabletop including butternut squash, carrots, papaya, persimmons, oranges, bell peppers, etc.\" width=\"600\" height=\"400\" srcset=\"https:\/\/3i133rqau023qjc1k3txdvr1-wpengine.netdna-ssl.com\/wp-content\/uploads\/2014\/09\/Orange-fruits-vegetables.jpg 5669w, https:\/\/3i133rqau023qjc1k3txdvr1-wpengine.netdna-ssl.com\/wp-content\/uploads\/2014\/09\/Orange-fruits-vegetables-768x512.jpg 768w, https:\/\/3i133rqau023qjc1k3txdvr1-wpengine.netdna-ssl.com\/wp-content\/uploads\/2014\/09\/Orange-fruits-vegetables-600x400.jpg 600w\"><\/h2>\n\n\n\n<p>Carrots, bell peppers, sweet potatoes, squash and other orange foods are packed with beta carotene, which works to aid in the&nbsp;<a href=\"http:\/\/umm.edu\/health\/medical\/altmed\/supplement\/betacarotene\" target=\"_blank\" rel=\"noreferrer noopener\">health of the body\u2019s mucus membrane<\/a>.<\/p>\n\n\n\n<p>This lines the respiratory and intestinal tracts, and the stronger it is, the harder time bacteria has entering the bloodstream and wreaking havoc on your health.<\/p>\n\n\n\n<p>These orange fruits and vegetables are also loaded with vitamin A.<\/p>\n\n\n\n<p>To get the most out of these fruits and vegetables, eat them raw, steam them for a side to your dinner, or chop them up and let them soften in your soup recipe.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">10)<strong>&nbsp;Spices&nbsp;<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/3i133rqau023qjc1k3txdvr1-wpengine.netdna-ssl.com\/wp-content\/uploads\/2014\/09\/Spices.jpg\" alt=\"Variety of spices in individual dishes on white background\"\/><\/figure>\n\n\n\n<p>Spices like cinnamon, coriander, turmeric, chili peppers and ginger have been used for their medicinal values for centuries, most notably in the Ayurvedic tradition to break a fever.<\/p>\n\n\n\n<p>Modern research is now confirming what healers and traditional medicine practitioners believe about many spices, too.<\/p>\n\n\n\n<p>Ginger, for instance, helps to ward off illness. An anti-inflammatory that fights off viruses and reduces pain and fever, it contains sesquiterpenes, which is a compound that prevents the main cause of the common cold, known as rhinovirus.<\/p>\n\n\n\n<p>Chili peppers can unclog a stuffy nose thanks to the primary substance found in them, called capsaicin.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">11)<strong>&nbsp;Mushrooms<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/3i133rqau023qjc1k3txdvr1-wpengine.netdna-ssl.com\/wp-content\/uploads\/2014\/09\/mushrooms.jpg\" alt=\"Baby bella mushrooms on white tabletop\"\/><\/figure>\n\n\n\n<p>Remember those white blood cells that fight the bad guys in your body? When you eat mushrooms you are powering up those white blood cells to fight for you.<\/p>\n\n\n\n<p>Shiitake, maitake and reishi are the best (and most flavorful!).<\/p>\n\n\n\n<p>Are you ready to go grocery shopping to protect your health and boost your immune system? Eat them year round for protection and health benefits galore!<\/p>\n\n\n\n<p><strong>Pin for later!<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/3i133rqau023qjc1k3txdvr1-wpengine.netdna-ssl.com\/wp-content\/uploads\/2019\/03\/11-Foods-That-Boost-Immunity.png\" alt=\"Graphic of various foods that boost immunity\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><\/h2>\n","protected":false},"excerpt":{"rendered":"<p>The common cold has no boundaries. While there seems to be an uprise in sickness during the winter months, the 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