Boost Your Immunity with Nutrition

by Allison Tallman MS RDN

Nourishing your body with certain foods may help keep your immune system strong. While no food or supplement can “cure” or even 100% prevent you from catching a cold or virus, some foods have been shown to help boost immunity. Here are some of our top picks as registered dietitians, and how you can incorporate them into your daily routine.

1) Citrus Fruits: Vitamin C increases the production of white blood cells which fight infection. Eat a grapefruit or orange per day, or flavor your water with lime or lemon.

2) Red Bell Peppers: Red bell peppers contain twice the amount of Vitamin C as citrus. They are also rich in beta carotene, which is essential for immune function, healthy skin, and proper vision. Try eating red bell pepper with hummus as a snack.

3) Garlic: Garlic contains a high concentration of sulfur components such as allicin, which is produced when garlic is crushed or chopped. Allicin has been shown to reduce inflammation and have other antioxidant properties. We love making a peanut sauce stir fry with this garlic peanut sauce.

4) Broccoli: Broccoli is packed with vitamins A, C, E, as well as antioxidants and fiber. Incorporate broccoli into your routine with this roasted broccoli recipe.

5) Ginger: Ginger may reduce inflammation and nausea. Gingerol, a component of ginger, may decrease chronic pain and total cholesterol. Experiment with ginger recipes, like this butternut squash soup.

6) Turmeric: This spice has been used for years as an anti-inflammatory agent. It also has the potential to prevent heart disease, Alzheimer’s, and cancer. Cook with turmeric in this vegetable coconut curry.

7) Almonds: Almonds are packed with vitamin E. As a fat-soluble vitamin, vitamin E plays a role in maintaining and supporting the immune system. One serving of almonds is about 20 almonds, or add 2 tbsp of almond butter to your yogurt or oatmeal during your morning routine.

8) Water: Your body uses water in all of its cells, organs, and tissues to maintain bodily functions. Aim for at least 64 fl oz per day.

Nourished Routes, a nutrition consulting company, aims to enrich your lifestyle with useful experience and education. When it comes to providing nutrition therapy, their Registered Dietitians believe in a whole foods approach, 100% transparency with their clients, and applying evidenced-based information. Some of their nutrition services include: nutrition counseling, meal prep, workshops, corporate wellness, and much more. Check out our website at for more information.

*Readers of Nashville Fit Magazine receive 20% off all nutritional services with Nourished Routes*

NFM Staff
Author: NFM Staff

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