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How to Boost Your Immune System Naturally

Blackberries are good source of vitamin C.

It’s cold and flu season! While you should comply with important guidelines like getting your annual flu shot and washing your hands regularly, there may be a few things that you can do to naturally boost your immune system as well as to help prevent illness.

Vitamin C

Famous for its illness-fighting properties, vitamin C is essential to get into your diet during winter. Look for bright and colorful foods, and you’ll likely get some vitamin C in your diet. Here are a few foods to try to incorporate:

  • Berries
  • Broccoli
  • Brussel Sprouts
  • Melons
  • Kale
  • Tomato
  • Strawberries
  • Peppers
  • Oranges, lemons, limes, and grapefruit
  • Snow peas
  • Sweet potatoes

Vitamin E

Although it’s usually used to care for the skin, vitamin E also helps boost your immune system. Foods that are high in vitamin E are:

  • Steamed broccoli
  • Avocado
  • Greens (chard, mustard, turnip, etc.)
  • Nuts
  • Pumpkin
  • Red peppers
  • Sunflower seeds

Beta-Carotene

This vitamin converts into vitamin A in the human body and is a potent immune system booster. Make sure to try foods like:

  • Mangoes
  • Greens (turnip and collard)
  • Spinach
  • Peaches and nectarines
  • Pumpkin
  • Tomatoes
  • Oranges and tangerines
  • Sweet potato
  • Broccoli
  • Melons

Zinc

Zinc is often recommended for those fighting a cold and can help prevent illness. Zinc is found in many different foods. These are some of the best sources:

  • Oysters
  • Red meat
  • Poultry
  • Beans
  • Nuts
  • Seafood
  • Whole grains
  • Dairy products

It’s cold and flu season! While you should comply with important guidelines like getting your annual flu shot and washing your hands regularly, there may be a few things that you can do to naturally boost your immune system as well as to help prevent illness.

Vitamin C

Famous for its illness-fighting properties, vitamin C is essential to get into your diet during winter. Look for bright and colorful foods, and you’ll likely get some vitamin C in your diet. Here are a few foods to try to incorporate:

  • Berries
  • Broccoli
  • Brussel Sprouts
  • Melons
  • Kale
  • Tomato
  • Strawberries
  • Peppers
  • Oranges, lemons, limes, and grapefruit
  • Snow peas
  • Sweet potatoes

Vitamin E

Although it’s usually used to care for the skin, vitamin E also helps boost your immune system. Foods that are high in vitamin E are:

  • Steamed broccoli
  • Avocado
  • Greens (chard, mustard, turnip, etc.)
  • Nuts
  • Pumpkin
  • Red peppers
  • Sunflower seeds

Beta-Carotene

This vitamin converts into vitamin A in the human body and is a potent immune system booster. Make sure to try foods like:

  • Mangoes
  • Greens (turnip and collard)
  • Spinach
  • Peaches and nectarines
  • Pumpkin
  • Tomatoes
  • Oranges and tangerines
  • Sweet potato
  • Broccoli
  • Melons

Zinc

Zinc is often recommended for those fighting a cold and can help prevent illness. Zinc is found in the following foods:

  • Oysters
  • Red meat
  • Poultry
  • Beans
  • Nuts
  • Seafood
  • Whole grains
  • Dairy products

Elderberry Syrup

Whether you make it yourself or buy it, a small dose of daily elderberry syrup is a great way to help fight off those winter bugs!