Top 10 Immunity Boosting Foods & Top 2 Immunity Hurting Foods

A healthy immune system is like a superhero that protects us from getting sick. It's important to eat right, exercise, and get enough sleep to keep our immune system strong.

Let us start with the positive note 😊, those are the top 10 immunity-boosting foods that can help you fight infections:

1. Citrus fruits- Vitamin C rich, increase WBC production. They are key to fighting infections. Examples: Grape fruit, orange, tangerine, lemon, lime and clementine.

2. Red bell peppers- 1 cup of chopped red bell pepper contains nearly 3x more vitamin C than 1 orange (190 mg). Red peppers are also a great source of vitamin A (specifically β-Carotene), which promotes eye health and boosts the immunity.

3. Broccoli- Rich in vitamins A, C, E & antioxidants.

4. Dark green leafy vegetables like Spinach- Rich in vitamin C, antioxidants & β-carotene that increase infection–fighting ability of our immune system.

5. Ginger- Decreases inflammation & reduces sore throat.

6. Yogurt- Contains live and active cultures, that stimulate the immune system to help fight disease.

Also, a good source of vitamin D that helps regulate the immune system and boost our body’s natural defenses against diseases.

7. Almonds- Rich in Vitamin E, a key to a healthy immune system.

8. Turmeric (Curcumin)- Has anti-inflammatory properties

9. Garlic- The compound Allicin

fights infections and contains immune boosting properties 

10. Green tea- Rich is flavonoids and EGCG which enhance immunity function.

Green tea is also a good source of amino acid  L-theanine that aids in production of germ-fighting compounds in your T-cells (type of lymphocytes).

Keep in mind that it is all about having a variety of the above, as well as having an overall healthy and active lifestyle. No singular food can help you prevent any infection or replace a medication for a cure, there are no magical potions.

Now, let us go through the foods that might hurt your immunity system:

1.      Added Sugar

-        High sugar intake from white bread, ready-made baked-goods and sugary drinks, lowers immune system cells that attack microbes.

-        8 Tbsp. of sugar reduce the body’s ability to fight intruders. This effect lasts at least few hours after drinking 2 sugary drinks (Sweetened Coffee or Soda)!

The American heart association (AHA) recommends:

• Men: no more than 150 kcal (9 tsp. or 3 tbsp.) per day  

• Women: no more than 100 kcal (6 tsp. or 2 tbsp.) per day 

2.      Alcohol

-        Impairs the immune system, impacting both bacterial and viral infections.

-        Lowers natural defense in the gastrointestinal tract and the respiratory system.

The American Heart Association recommends that if you do drink alcohol, to do so in moderation:

• Men: 1-2 drinks per day for men

• Women: 1 drink per day for women

Stéphanie