There’s no shortage of immune-boosting foods—leafy greens, vibrant berries, nuts, seeds, and so much more. But if you had to pick just three, these three powerhouses are your top picks boosting your immune system’s fight against germs, viruses, and other harmful invaders. Packed with antioxidants and nutrients, they keep your defenses strong and ready to tackle whatever comes your way. And the best part? You can enjoy them anytime, all year long.Incorporating these foods into your routine several times a week can make a noticeable difference in how you feel and how well your immune system functions. Let’s dive into the three foods that can help you stay healthier and disease-free.
1. Citrus Fruits
Whether winter or summer, citrus fruits are always in season to support your immune system. Oranges, grapefruits, lemons, and limes are your go-to options for a vitamin C boost. This water-soluble vitamin is crucial for your immune function, and citrus fruits are packed with it—one orange can give you up to 70 milligrams of vitamin C!Vitamin C is a well-known defender against illness. Its antibacterial and anti-inflammatory properties help keep your skin intact, acting as a barrier against infections. Famous for being a powerful antioxidant, vitamin C protects essential immune cells from damage caused by harmful germs and diseases.While many people take vitamin C supplements during cold and flu season, it’s better to get it from whole foods like citrus fruits. The plant compounds in these fruits offer benefits that supplements can’t match. So, grab a citrus fruit whenever you can for that extra layer of protection.
2. Garlic
Besides adding delicious flavor to food, garlic is a centuries-old immune booster. Thanks to an abundance of a powerful compound allicin, garlic helps reduce the risk of infection by ramping up your body’s defense mechanisms. Allicin, released when garlic is chopped or crushed, has antibacterial properties that give garlic its healing powers.To unlock garlic’s full immune-boosting potential, chop or crush it and let it sit for 10-15 minutes before cooking. This resting time activates allicin fully, giving you the most medicinal benefit. To support your immune health, try to include 2-3 cloves of garlic in your diet daily.
3. Sweet Potatoes
Sweet potatoes are delicious and versatile foods that are also powerhouses of nutrients. These vibrant tubers contain vitamin A, an antioxidant vital to maintaining a robust immune system. A half-cup baked sweet potato can deliver up to 960 micrograms of vitamin A.Vitamin A helps neutralize harmful free radicals—unstable molecules that can damage healthy cells and interfere with your immune system’s function. Regularly eating sweet potatoes helps maintain a healthy balance of antioxidants and strengthens your body’s ability to fight infections.Choosing to use these three immune-boosting foods into your diet is an easy way to keep your body strong and ready to face whatever comes. By fueling your body with these nutrient-dense options, you’re giving your immune system the support it needs to keep you feeling your best year-round.Dr. David Samadiis the Director of Men’s Health and Urologic Oncology at St. Francis Hospital in Long Island. He’s a renowned and highly successful board certified Urologic Oncologist Expert and Robotic Surgeon in New York City, regarded as one of the leading prostate surgeons in the U.S., with a vast expertise in prostate cancer treatment and Robotic-Assisted Laparoscopic Prostatectomy. Dr. Samadi is a medical contributor to NewsMax TV and is also the author of Prostate Cancer, Now What? and The Ultimate MANual, Dr. Samadi’s Guide to Men’s Health and Wellness, available online both on Amazon and Barnes & Noble. Visit Dr. Samadi’s websites at robotic oncolo gy and prostate cancer 911.
