Immune Strengthening Diet

Do you feel like your immune system needs a boost? If you have been struggling through colds and flus and other ailments, then you may benefit from following an immune strengthening diet. This diet includes the correct foods can help to strengthen the immune system while that critical action in your body works on your behalf to prevent disease and infection.

What is an Immune Strengthening Diet?

An immune strengthening diet won’t cure you from all disease.  It won’t necessarily stop you from catching something if you’re exposed to it.  That’s simply not how the immune system works.  However, it can help to provide that system with what it needs to function at its best. 

In that way, there may be illnesses that you never know you’ve had because your symptoms were so mild that you didn’t notice them.  Moreover, when you do catch something and have symptoms, a healthy immune system functioning at its best can help to ensure those symptoms will be as mild as possible and that you’ll recover as quickly as you can.

That’s what an immune strengthening diet aims to provide.  The types of nutrients best known for supporting that healthy function in the body to keep illness mild, brief, and fully under control.

Foods to Include in an Immune Strengthening Diet

Try adding some of these foods to your daily diet for a stronger immune system.

Fruit 

In particular those high in Vitamin C, like blackberries, strawberries, raspberries, blackcurrants, citrus fruit, kiwi fruit, peaches, mango, cantaloupe melon, apples.

Vegetables 

In particular vegetables high in Vitamin A (beta-carotene) and Vitamin C. Carrots, squash, sweet potato, tomatoes, spinach, kale, collard greens, brocolli, cabbage, Brussels sprouts, onions, leeks, avocado. Also believed to be valuable for the immune system are garlic, onions, ginger.

Oily Fish 

Rich in omega-3 essential fatty acids and high in Vitamin E, like salmon, mackerel, sardines, herring, tuna and trout.

Nuts and Seeds - Rich in omega-3 essential fatty acids and high in Vitamin E. Unsalted nuts, like walnuts, brazil nuts and almonds, and seeds like sunflower, linseeds and pumpkin seeds.

Legumes/Pulses/Beans and Grains 

Including lentils, chickpeas (garbanzo beans), brown rice, whole wheat bread, wheatgerm, whole wheat cereals.

Oils 

Olive, Sunflower, Safflower and Flaxseed Oils are best.  Just remember to use them moderately.

Foods to Avoid in an Immune Strengthening Diet

On the other hand, there are certain foods that could do more harm than good when it comes to keeping your body as healthy as possible. Consider minimizing the intake of these foods or, in certain cases, simply avoid them when you can.

High Fat Foods 

Particularly high in saturated fat like processed meat products like sausage, salami, hot dogs, hamburgers, or smoked meats.  Avoid excessive amounts of red meat and full-fat dairy products, though a small amount can provide some benefits.

Refined Carbs and Sugar 

Many refined carb foods are also high in fat and sugar, like cakes, cookies, pastries, muffins, donuts, Danish, ice-cream, candy. Any added sugars in your diet are best kept to a minimum.  Aim for 25 grams or less, according to the USDA’s MyPlate.

Alcohol 

Drink lots of water, diluted fruit juice, vegetable juice, fat-free milk, soy milk and green tea.

Caffeine

This is found in coffee, tea, many sodas, chocolate, and other food and drink. Instead, drink more water, freshly squeezed fruit and vegetable juice, and herbal teas like ginger and peppermint.

For an example for a two-day diet plan, go to Immune Strengthening Diet Plan.