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  • Writer's pictureBrandon West

7 Immunity Boosting Foods

Updated: Jun 15, 2020

Not only is important to keep your immunity system healthy during these times with COVID-19, it's important year-round! Sure, vitamins are great, but how can you help boost your immune system with foods that you can incorporate into your every day meals? Here are seven immune boosting foods to help you do just that.

1) Citrus Fruits

Citrus fruits are GREAT immunity boosters, because they contain Vitamin C. That's why you hear so many people suggest trying vitamin C products like Emergen-C or drinking orange juice when you have a cold. Popular citruses include: grapefruit, oranges, clementines, lemons, and limes.

TIP: Use lemon juice in your water for an extra splash of Vitamin C throughout your day.

2) Spinach

Not only is this food rich in Vitamin C, it contains antioxidants and beta carotene, which may increase the infection-fighting ability of our immune systems.

TIP: Throw some spinach in your morning smoothie or omelette. It's known to be best when eaten raw.

3) Green Tea

Green Tea is packed with antioxidants, and also a good source of the amino acid L-theanine. L-theanine may aid in the production of germ-fighting compounds in your T-cells.

TIP: Switch out your second cup of morning coffee for green tea, or make a cup to sip on during your afternoon meeting.

4) Almonds

Raw, unsalted almonds is one of the most healthy snacks to keep around your house! Almonds are rich in vitamin E, which research suggests is important for maintaining the immune system, particularly as we get older. Bonus - they're also a great source of protein and healthy fats.

TIP: Grab a small handful of almonds in the afternoon to hold you over until dinner, to help you avoid overeating at night.

5) Shellfish

Now this one might not be top of mind for most people, but reports that many shellfish contain zinc, which is helpful in boosting your immune system.**

**Keep in mind that you don’t want to have more than the daily recommended amount of zinc in your diet. For adult men, it’s 11 milligrams (mg), and for women, it’s 8 mg. Too much zinc can actually inhibit immune system function.

TIP: Switch out red meat dinner one night for crab, clams, lobsters, or mussels.

6) Bell Peppers

This veggie is a packed with Vitamin C and is so versatile! Bonus - it's an excellent source of Vitamin C for those who are wanting to limit their carbs. On average, one bell pepper can give us the Vitamin C an average body needs for a whole day!

TIP: Chop to use in your morning omelette or add to your Taco Tuesday menu.

7) Broccoli

Rich in nutrients, broccoli is an all-star immune boosting food that works as a great side dish for any meal!

TIP: If you're tired of eating broccoli the same old way, you rice it (or buy it riced) for a low-carb friendly fried-rice meal.

This information was taken from various credible sources such as and


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