Do you take extra Vitamin C or other vitamins/herbs when feeling that onset of a cold?

Following general good-health guidelines is the single best step you can take toward naturally keeping your immune system working properly.

Your first line of defense is to choose a healthy lifestyle.  Visiting your local grocery store is a great first step. Feeding your body certain foods is one healthy way to strengthen your immune system.

Important note: No supplement will cure or prevent disease, illness or infection. With the 2019 coronavirus COVID-19 pandemic, it’s especially important to understand that no supplement, diet, or other lifestyle modification other than physical distancing, also known as social distancing, and proper hygiene practices can protect you from COVID-19.

Read more as I give away 15 powerful immune system boosters & weight loss blasting foods to include with your meals and snacks!

Citrus fruits, Red Bell Peppers, Broccoli, Garlic, Ginger

#1 Citrus fruits

Many make the mistake of loading up on Vitamin C when they feel an onset of a cold or cold like symptoms. Remember how to keep the body ready BEFORE and onset of an illness. Including citrus fruits on a regular basis will keep your body filled with more than enough Vitamin C.

Popular citrus fruits are: grapefruit, oranges, tangerines, lemons, limes, clementine’s or cuties if you have young kids like myself.

Our body doesn’t produce or store it, you need daily vitamin C for continued health.

#2 Red bell peppers

Red bell peppers contain twice as much vitamin C as citrus. They’re also a rich source of beta carotene. Beta carotene helps keep your eyes and skin healthy.

#3 Broccoli

Broccoli is supercharged with vitamins and minerals as well as many other antioxidants and fiber. Broccoli is one of the healthiest vegetables you can put on your table.

The key to keeping its power intact to steam, roast, microwave – even enjoy them raw.

#4 Garlic

Garlic adds a little zing to food and it’s a must-have for your health. Early civilizations recognized garlic’s value in fighting infections. Research also shows that, garlic may also help lower blood pressure and slow down hardening of the arteries.

#5 Ginger

Ginger is another ingredient many turn to in high doses after getting sick. Remember, it’s about building a stronger immunity BEFORE getting sick so our bodies are armed to fight.

Ginger may help decrease inflammation, which can help reduce a sore throat and other inflammatory illnesses.

Ginger may also help decrease nausea.

Spinach, Yogurt, Almonds, Sunflower Seeds, Turmeric

#6 Spinach

Spinach is not just rich in vitamin C. It’s also packed with numerous antioxidants and beta carotene, which may increase the infection-fighting ability of our immune systems.

Similar to broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients. However, light cooking enhances its vitamin A and potassium content

#7 Yogurt (low-fat/fat-free)

Look for yogurts that have “live and active cultures” printed on the label. Regular or Greek is good.  These cultures are a natural source of ‘probiotics’ and may stimulate your immune system to help fight diseases as well as maintain healthy gut health.  Choose brands around 90-100 calories per 6 oz serving. This avoids unnecessary added sugar. Flavored or plain works fine. 

#8 Almonds

When it comes to preventing and fighting off colds, vitamin E tends to take a backseat to vitamin C. However, vitamin E is key to a healthy immune system.

#9 Sunflower seeds

Sunflower seeds are full of nutrients. They’re also incredibly high in vitamin E, a powerful antioxidant. Vitamin E is important in regulating and maintaining immune system function.  

#10 Turmeric

Many of us know turmeric as a key ingredient in many curries. This bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis.  This spice adds strength our immune system by its anti-inflammatory benefits.

Green Tea, Papaya, Kiwi, Poultry, Shellfish

#11 Green tea

Green is packed with flavonoids, a type of antioxidant. Green tea really excels is in its levels of epigallocatechin gallate (EGCG), another powerful antioxidant.  In studies, EGCG has been shown to enhance immune function.  Green tea also aids in the production of germ-fighting compounds in your T cells.

#12 Papaya

Papaya is another fruit loaded with vitamin C.   Papayas also have a digestive enzyme called papain that has anti-inflammatory effects.  Papayas have decent amounts of potassium, magnesium, and folate, all of which are beneficial to your overall health. (blood pressure for one)

#13 Kiwi

Like papayas, kiwis are naturally full of a ton of essential nutrients, including folate, potassium, vitamin K, and vitamin C.  Vitamin C boosts the white blood cells to fight infection, while kiwi’s other nutrients keep the rest of your body functioning properly.

#14 Poultry (including Turkey)

When you’re sick and you reach for chicken soup, it’s more than just the placebo effect that makes you feel better. The soup may help lower inflammation, which could improve symptoms of a cold.

Poultry, such as chicken and turkey, is high in vitamin B-6.   Vitamin B-6 is an important player in many of the chemical reactions that happen in the body. It’s also vital to the formation of new and healthy red blood cells.

Stock or broth made by boiling chicken bones contains gelatin, chondroitin, and other nutrients helpful for gut healing and immunity.

#15 Shellfish

Shellfish isn’t what jumps to mind for many who are trying to boost their immune system, but some types of shellfish are packed with zinc.  Zinc doesn’t get as much attention as many other vitamins and minerals, but our bodies need it so that our immune cells can function as intended.

Varieties of shellfish that are high in zinc include:

• oysters
• crab
• lobster
• mussels