Immune-Supporting Foods to Add to Your Diet

We should all be doing what we can right now to follow public health guidance. It has become mandatory in most of the country for those who are non-essential workers to isolate yourself and your family for the next several weeks. In addition to sheltering in place, washing frequently, and social distancing there is another important step you can take. This takes place right in your kitchen. It involves supporting your natural immune system. Do this with a diet dense in protein, vitamins, minerals, and other nutrients found in whole, unprocessed foods. The ancient Greek physician Hippocrates (460-277 BC) said “let food be thy medicine and medicine be thy food." We have put together a list of nutrient-dense foods that support a healthy immune system. We hope you use this information. And, also remember to keep up with your usual supplement routine.

Raw Garlic and Onions

Raw garlic has been valued for centuries and studied for its role in supporting the body's natural defenses. That is because it contains sulfur compounds called allicin and alliin. If you can handle it, try to chew a raw clove a couple of times a day. If you cannot handle the bitter taste of raw garlic then you can also swallow a small clove whole, just like you would any vitamin supplement. Another idea is to mix crushed garlic into salad dressing. You can also mince it and add it to a soup or a stir-fry. But remember that the rawer it is, the more of those compounds you get. Onions contain a variety of nutrients that support your immune system. They also contain a powerful antioxidant called quercetin, which has been studied for its role in the body's immune and histamine responses. Raw onions are another good source. They also contain the same compounds, alliin and allicin.

Nuts and Seeds

The vitamin E in nuts and seeds supports normal immune function. Try sprinkling nuts and seeds like almonds and sunflower seeds onto a salad. You can also spread almond or cashew butter on toast to get the benefit of these vitamin E-rich treats. Brazil nuts are rich in selenium, a mineral your body uses in normal immune function. Although cashews are one of the lowest-fiber and highest carbohydrate nuts, they are packed with vitamins, minerals, and antioxidants. These include vitamins E, K, and B-6, along with minerals like copper, phosphorus, zinc, magnesium, iron, and selenium, all of which are important for a variety of bodily functions that we can’t go without.

Citrus Fruits

Most of us already know that citrus fruits (oranges, lemons, tangerines, limes, and grapefruit) are an excellent source of vitamin C, which supports normal immune function. This is why so many people reach for these fruits during cold and flu season. But citrus offers many other impressive health benefits, as well. Citrus fruits also have healthy amounts of other vitamins and minerals that your body needs to function properly, including B vitamins, potassium, phosphorous, magnesium, and copper. Eating citrus fruits may also be good for your heart. In fact, a scientific study found that people who ate higher amounts of these fruits had lower rates of heart disease and less risk of stroke. Furthermore, an unrelated study looked at grapefruits and systolic blood pressure. Additionally, they are rich in plant compounds that have health benefits. These include antioxidant properties and support for a healthy inflammatory response. This is also why vitamin C is an important ingredient in our Flexcin supplements.

Carrots & Beets

When we think of the nutritional value of carrots we know they are good for eyesight, but that’s not their only benefit. Carrots are rich in beta carotene, which the body converts to vitamin A and which supports healthy respiratory tissue and normal immune function. Add carrots into soups or slice them onto salads to gain the benefits of the nutrient-rich orange root vegetable. Beets are another tasty root that is easy to cook. They are also very good for you, too. They're packed full of vitamin C, folate (vitamin B9), potassium, iron, and manganese. You need these nutrients to help support a healthy immune system. Beets have also been studied in connection with healthy blood pressure.

Dairy and Yogurt

Good bacteria in yogurt are known as probiotics. Yogurt is probably the best-known dietary source for probiotics that support a healthy immune system, and it is also high in protein. Plus, dairy is a source of conjugated linoleic acid (CLA), which has been studied for its role in immune function. Yogurt also has some vitamin A and zinc. But it is important to keep your yogurt nutritious by choosing plain flavored low-fat or non-fat yogurt. You can add some fruit or nuts or even a little honey to sweeten it.

Mushrooms

Mushrooms are nutrient-dense fungi that support normal immune function. Shiitake mushrooms are an excellent choice. This is due to their high nutrient levels of B vitamins, vitamin D, selenium, niacin, and 7 of the 8 essential amino acids. Shiitake has been studied for its role in immune function. Mushrooms also contain antioxidants and compounds studied for their role in supporting a healthy inflammatory response.

Salmon and Shellfish

Omega-3 fatty acids, found in fish like Pacific and Atlantic salmon, have been studied for their role in normal immune cell function. Choose wild salmon if you can, because it contains more vitamin D, which supports normal immune function. Adding shelled seafood into your diet is another way to get nutrients your immune system uses. By eating oysters, lobster, crab, shrimp, and clams you are supplying your body with zinc and other nutrients involved in the normal immune response. At Flexcin we have been making joint care supplements since the year 2000. Thousands of people have made us part of their daily routine. We provide a supplement with all-natural ingredients formulated to support a healthy inflammatory response and to support cartilage and joint structure. And, we offer it at a no-risk 90-day trial. If you try Flexcin and are unsatisfied with the results after taking it for three months, simply return the empty bottles for a full refund less shipping and handling.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Individual results vary. Consult your healthcare provider before beginning any new supplement.