Health and Wellness

In a world where we’re surrounded by toxins in our water, air, land, food, and personal care products, it’s not hard to believe that our bodies are also loaded with toxins.

This can cause health issues, like a weakened immune system, allergies, and an impaired liver. But by eating the right foods you can protect your body from the onslaught of toxins, boosting your immune system.

You have already done most of the research, you know what foods to avoid and what to keep in your diet. So what foods will actually help boost your immune system? These are some of the best.

What foods have immune-boosting properties?

The immune system includes many components, but it can be categorized into 2 areas:

The innate immune system, which protects us against viruses, bacteria, and parasites;

The adaptive immune system, which works to identify and destroy pathogens and foreign antigens in the body (for example: vaccines).

So which foods have the best immune-boosting properties?

1. Broccoli and Brussels sprouts

Broccoli is known for its phytochemicals, and these include broccoli-specific isothiocyanates. Isothiocyanates have the ability to “interact with detoxification enzymes in the liver and intestines and to stimulate the synthesis of detoxification enzymes.”

Isothiocyanates also improve the elimination of bile salts, helping to prevent fat-soluble toxins from accumulating in the liver.

And of course, there’s more than just phytochemicals in broccoli. It’s also a good source of B vitamins and vitamin K2.

Brussels sprouts are similar in phytochemical makeup to broccoli, but in addition to a high intake of glucosinolates and isothiocyanates, they’re also a good source of fiber and vitamin C.

2. Blueberries and strawberries

Blueberries contain anthocyanins, phytochemicals with antioxidant properties that help protect the body from toxins.

3. Dark-green vegetables

Dark-green vegetables like spinach, kale, and collards are a great source of vitamins K, A, and C, as well as magnesium and vitamin D. They are also a rich source of beta-carotene and lutein.

Additionally, they contain a wide variety of chlorophyll, which makes them a good source of bioavailable iron. Iron is vital to the development of red blood cells, which help the body transport oxygen to the cells. So by adding more of these vegetables into your diet you can boost your iron levels.

4. Strawberries

When it comes to strawberries, they contain powerful antioxidants known as isoflavones. Studies suggest that isoflavones are the key phytochemical compounds that help the body clear out heavy metals like lead and mercury.

And they’re rich in bioavailable calcium, which helps keep your bones and teeth strong.

5. Beans, peas, lentils, and tofu

They’re all loaded with protein, and they’re low in fat and have a low glycemic index. They’re also a good source of folate, iron, calcium, and magnesium.

And they contain antioxidants like anthocyanins and flavonoids.

Beans, lentils, and peas are also a good source of potassium, which is known to help keep the nervous system functioning well.

And they’re also good sources of vitamin B6, a B vitamin that is known to be good for heart health.

And, tofu is also a good source of calcium, iron, folate, and vitamin B6. It’s also a good source of zinc, which is vital to cell function and healing.

Tofu is also known to have a very low glycemic index, making it a great way to control the amount of blood sugar and energy you burn.

6. Chickpeas

Chickpeas, like lentils and beans, are a good source of folate, iron, and magnesium. They’re also a good source of vitamin B6, which is important for heart and liver health, as well as energy levels.

As well as having phytochemicals, they’re also a good source of antioxidants like quercetin and kaempferol.

7. Eggs and dairy

Eggs and dairy are loaded with vitamin D, and they also contain a few key minerals like zinc, calcium, and protein.

Eggs are also a good source of omega-3 fatty acids, which can help reduce inflammation, help control weight, and support a healthy nervous system. They’re also known to lower cholesterol levels.

8. Salmon

Salmon is rich in omega-3 fatty acids, and they’re known to help boost the immune system, support healthy nervous system function, and aid in digestion.

Like other fish, it’s also a good source of iodine, which is important for proper thyroid functioning.

9. Seaweeds

Seaweeds like nori, kombu, and wakame are known to have a number of health benefits. They’re rich in vitamin K, which helps keep the bones and teeth strong, and also contains large amounts of vitamin B12, iron, potassium, iodine, calcium, and magnesium.

Like other sea vegetables, they’re also high in silicon, a mineral that’s known to help keep your skin and hair strong.

Seaweeds are also known to have high concentrations of lignin's, which have been found to help promote cancer-fighting processes and may even help prevent cancer.

10. Spinach and kale

Spinach and kale are great sources of a compound known as lutein, which the National Institute of Environmental Health Sciences says, “…is considered a powerful antioxidant. Lutein is present in high levels in the macular of the eye where we process fine, high-resolution, color vision.”

Spinach is also known to help boost the immune system, support a healthy nervous system, and reduce the risk of a number of conditions including cancer, heart disease, and memory loss.

Kale is a good source of vitamins K, A, and C, as well as fiber, calcium, iron, and potassium.

11. Sweet potatoes

A sweet potato is rich in vitamin B6, and they’re a good source of iron, potassium, and zinc. It’s also a good source of fiber. And it’s a low-glycemic vegetable that’s rich in vitamin A.

12. Whitefish, cod, and herring

These foods are rich in omega-3 fatty acids. And they’re also good sources of selenium, zinc, iron, calcium, and vitamin B12.

Selenium is a trace mineral that’s involved in detoxification and thyroid regulation. It’s also important for normal cell growth.

Zinc is essential to the health of a cell’s DNA, as well as for the structure of enzymes and proteins. And selenium and zinc can be hard to get enough of in your diet if you’re not eating a good balance of plant-based foods.