Nutritionists’ Top Picks for Immune-Boosting Foods to Prevent Illnesses During the Cold and Flu Season
Citrus fruits, leafy greens, and garlic are common mainstays when considering meals that promote immunity. However, blueberries are another unsung hero lurking in the produce section to boost your immune system. These little but powerful berries aren’t simply a tasty snack or addition to your yogurt in the morning. Because of their abundance of vitamins, minerals, and antioxidants, blueberries are a hidden health powerhouse.
Susie Kundrat, RD, says, “Blueberries are a tasty, easy-to-access, super-versatile, immune-boosting fruit.” “Whether fresh, frozen, dried, or juiced, blueberries offer so many benefits in a tiny package.” Here are several ways that this little fruit may have a significant influence on your health and help you avoid becoming ill throughout the year.
Antioxidant-Rich Blueberries’ Immune-Boosting Properties
Because they shield your cells from dangerous chemicals that might impair immunity, antioxidants are essential for maintaining the health of your immune system. During the cold and flu season, this additional line of protection may help your body fend off infections and diseases, keeping you healthy.
“Anthocyanins, which are antioxidants that give blueberries their vivid purple hue, are abundant in these berries,” Kundrat explains. “Many antioxidants are carried in the color of fruits, so bright, dark, and vibrant-colored fruits are fabulous immune boosters.”
Anti-Inflammatory Qualities
Chronic inflammation may impair the body’s immune system over time, making it more difficult to fend off illness. “Eating blueberries can help your body manage oxidative stress and reduce inflammation, which will boost your immune system,” Kundrat says.
Promotes Gut Health
According to Trista Best, RD, blueberries‘ naturally high fiber content aids in the body’s detoxification and supports intestinal health in general. Because it helps with digestion, protects the body, and keeps dangerous bacteria out, maintaining a healthy gut is crucial to avoiding sickness.
Enhances Immune Cell Performance
Consuming blueberries improves the function of immune-boosting cells, such as natural killer cells, according to Kundrat. Because they seek out and eliminate disease-causing cells, these cells are an essential component of your immune system.
“By preventing cellular damage that results in chronic diseases like cancer and obesity, this toxin removal benefits overall health,” explains Best.
High in Vitamin C
Vitamin C, which is abundant in blueberries, is a vital ingredient that boosts collagen synthesis, strengthens the immune system, and aids in the body’s natural healing of damaged tissues. It should go without saying that vitamin C is excellent for immune function, but it also serves as an antioxidant to help the body rid itself of pollutants, according to Best. Your daily vitamin C requirements are significantly increased by only one cup of blueberries, putting you in a strong position to combat the cold and flu season.
Ways to Increase Your Blueberry Consumption
“Whether you layer them in your overnight oats, add a handful of frozen or fresh blueberries to a simple lunch salad, add blueberry juice to your afternoon smoothie, or bake them into a rich berry pie for dessert, I recommend eating blueberries every day,” Kundrat advises. “Don’t forget to pop them in your mouth for a zing of flavor anytime during the day.”
You may include blueberries in your everyday routine by following these recipes:
- Berry Superfood Nutty Breakfast Bites Smoothie with Matcha
- Trifle with Summer Berries with Elderflower Cream
- The blueberry Shortcake with Sweet Corn
- Simple Blueberry Recipes to Savor Throughout the Summer and Beyond: Lemon-Blueberry Cake
Other Fruits That Boost Immunity
- Oranges: Packed with vitamin C, oranges are a traditional option for keeping illness at bay and encouraging healthy, clean skin.
- Strawberries: Packed with antioxidants and vitamin C, strawberries also contain manganese, a mineral that has anti-inflammatory and anti-cellular properties.
- Elderberry: Rich in anthocyanins, elderberries may promote gut health and reduce the risk of developing chronic illnesses.
- Pomegranate: Rich in antioxidants, pomegranates may aid in the body’s defense against infections and inflammation.