15 Immunity-Boosting Foods That Help Fight The Flu

Health

11.Ginger

“Ginger is proven to cleanse the colon and protect the stomach and is a powerful antioxidant,” says Audette. “It can also fight inflammation, especially if you have a sore or swollen throat.” Add a little fresh grated ginger to a cup of herbal tea for a soothing drink that’ll help fight what ails you.

12.Shiitake Mushrooms

A University of Florida study showed that eating a shiitake mushroom a day (about four ounces) could improve immune function. In the study, a group of healthy adults took a four-week supply of dried shiitake mushrooms. After the experiment, researchers found better-functioning gamma delta T-cells and reductions in inflammatory proteins.

13.Salmon

One three-ounce serving will provide nearly 40 percent of your daily protein needs and more than half of your daily vitamin D requirements. Multiple studies show that vitamin D deficiency is associated with increased susceptibility to infection. Salmon also contains essential fatty acids, which are vital for proper immune health, says Tanner.

14.Collard Greens

Collard greens are high in folate, an essential water-soluble B vitamin that’s important for cell growth. In addition, studies have shown that folate deficiency can depress the immune system. Because folate can’t be stored in your body, you should eat folate-rich foods every day, including dark leafy greens, beans and legumes.

15.Cloves

“Cloves are helpful in fighting parasites, which can slow down the immune system response and aid digestion,” says Audette. The main ingredient that makes cloves so potent for increased immunity is eugenal, a substance that has proven effective against bacteria and viruses. In fact, the antioxidant properties of cloves are higher than most other spices, fruits and vegetables. You can buy clove oil or add cloves to both sweet and savoury cooking.

Already Feeling Down?

If you get sick, focus on warming foods, like soups and stews. “It is less work to break that food down, which means your body can pull the nutrients out of the food easily, making eating less of a burden on your system,” says Tanner.