What are the best immune support foods?
Written by
Robert Kelly
Reviewed by
Prof. Benjamin Murphy, Ph.D.The immune system relies on daily input from certain foods and beneficial habits. Citrus fruits, red peppers, garlic, and yogurt provide vitamins that support the body's immune defenses. These foods, as a rule, have the best effect when consumed in moderation, accompanied by good sleep and effective stress management. Simple changes produce ample protection from common ailments.
Vitamin C Powerhouses
- Citrus fruits: 70mg per medium orange
- Red bell peppers: 128mg per 100g
- Broccoli: 81mg per cup cooked
Zinc Providers
- Oysters: 74mg zinc per 100g
- Pumpkin seeds: 2.2mg per ounce
- Chicken: 1mg per 3oz serving
Probiotic Sources
- Greek yogurt: ≥5 live cultures per 6oz
- Kimchi: 10+ strains per tablespoon
- Kefir: 30+ strains per cup
Cooking methods have a significant impact on nutrient availability. For example, if you steam broccoli for three minutes, you will preserve 90% of the vitamins. To increase the activation of allicin, the sulfur compound in garlic, it should be crushed and allowed to stand for ten minutes before cooking. Choose plain yogurt over flavored varieties, and be aware that added sugar can weaken your immunity.
Combine the use of these foods with lifestyle habits for maximum effectiveness. Sleep for 7-9 hours per night to regulate the production of infection-fighting cytokines. Walk 30 minutes each day to increase natural killer cell activity. Manage stress through meditation to prevent cortisol from suppressing your immunity.
Avoid common pitfalls that compromise your defenses. Limit alcohol to one drink a day to avoid zinc depletion. Choose whole foods over supplements for better absorption. Always cook shellfish to 145°F to kill pathogens and retain precious minerals.
Read the full article: Top 10 Immune Support Foods for Health
