Most of us learned the incomparable importance of a well-functioning immune system during the pandemic. With a healthier immune system, our bodies can fight against harmful elements and substances like germs and pathogens and life-threatening illnesses like cancer.

However, according to some medical sources, about 3% of US adults have weak immune systems. While this may seem like a small percentage, it’s almost 10 million Americans!

Besides taking other steps toward wellness to ensure you’re not part of that percentage, following healthy eating meal plans is essential. Here are some foods you can include in your plan.

Oily Fish

Oily fish like tuna, pilchards, and salmon are all sources rich in omega-3 fatty acids. And there’s research that shows that consuming omega-3 fatty acids over a longer period can help reduce your chances of developing rheumatoid arthritis.

Since rheumatoid arthritis is considered a chronic autoimmune condition—the immune system accidentally attacks a healthy part of the body in RA—it follows that foods like oily fish that reduce its chances work to strengthen your immunity overall.

Citrus Foods

Citrus foods contain a significant amount of vitamin C that helps increase white blood cells—your body’s frontline fighters against infections. This is why we’re recommended vitamin C when we catch colds.

Since our bodies can’t produce or store vitamin C to keep us healthy, it’s important to take foods packed with it, like grapefruits, lemons, oranges, tangerines, and clementines.

These foods are easy to include in your meal plan as snacks or beverages!

Ginger And Garlic

Ginger and garlic both have unique health benefits and immune-boosting properties. Garlic has a high concentration of sulfur-rich compounds like allicin. It helps the body fight off infections and may help to reduce blood pressure.

On the other hand, Ginger is known to reduce inflammation, especially when taken as a remedy for sore throat. But it may also help with nausea, chronic pain, and lowering cholesterol.

Broccoli

Most of us might not have loved broccoli on our plates while growing up, but our body’s immune system sure did. From vitamins A, C, and E, to fiber and numerous antioxidants, broccoli is one the best vegetables for your immune system!

Pro Tip: Cook broccoli as little as possible to keep its nutrients intact.

Red Bell Peppers

If you’re staying away from citrus fruits to avoid sugar in your diet, red bell peppers are your go-to source of vitamin C. In fact, one ounce of red bell peppers has 3 times the amount of vitamin C as that in an orange.

Additionally, they are also an excellent source of beta carotene, which is also great for your immune system and your eyes and skin.

Besides having these foods in your diet, you can also boost your immunity with one-on-one health coaching with a Certified Professional Coach and Registered Dietitian, similar to what we offer at xoxo4wellness!

Let us help you with a custom wellness plan and a path toward a happier, healthier life.

Reach out to us for more information.