What fruit strengthens your immune system?

That's because oranges and other citrus fruits like grapefruit, tangerines, lemons and limes are packed with vitamin C. They increase the production of white blood cells which helps you fight viruses.

riversidemedicalclinic.com - 5 Foods To Boost Your Immune System - Riverside Medical Clinic

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5 Foods To Boost Your Immune System

It’s that time of year again… the sniffles, sneezes and coughs will soon return. In addition to getting a flu shot and taking preventative measures to protect yourself, you can adjust your diet to fight sickness. Here are some foods to incorporate into your daily diet to help build your immune system and your ability to fight sickness this cold and flu season.

1. Citrus Fruits

At some point, you’ve probably been told to drink orange juice to help recover from a cold. That’s because oranges and other citrus fruits like grapefruit, tangerines, lemons and limes are packed with vitamin C. They increase the production of white blood cells which helps you fight viruses. It is best to incorporate vitamin C enriched foods into your diet now so that if you do get sick, your body can fight the sickness faster. Insider Scoop: Red bell peppers actually have twice as much vitamin C as citrus fruits.

2. Spinach and Broccoli

These two items are packed with vitamins A, C and E but also provide the body with needed antioxidants. Spinach retains its nutrients best when cooked very little. Try adding fresh spinach to a smoothie or swap out your salad lettuce for this infection-fighting leafy green!

3. Sunflower Seeds

While small, sunflower seeds pack a big punch. With copious amounts of phosphorus, magnesium, vitamin B-6. vitamin E, and antioxidants, these small seeds a great to include in your diet at all times of the year.

4. Green Tea

Green tea is wonderful to drink while you are sick but can also help prevent you from getting sick. Unlike other teas, green tea is steamed (not fermented) so the Epigallocatechin Gallate (EGCG) is preserved. Whether you drink it hot or cold, this refreshing tea is great for helping fight sickness.

5. Yogurt

Yogurt is a wonderful item to start your day with. The live cultures can help trigger your body to fight diseases and also bad breath! One of our favorite things about this breakfast item is that it can be combined with other sickness-fighting foods like fruit. Insider Scoop: Almonds are full of vitamin E which can also be beneficial in fighting sickness. Make a smoothie and include yogurt, citrus fruit and almonds for an extra immune system boost this cold and flu season. The best way to fight getting sick and to protect others around you from getting sick is by getting a flu shot. View our list of upcoming flu clinic happening all over Riverside during October and November. To learn how to protect yourself from getting sick at work, click here.

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Which fruit is very healthy?

Lemons add brightness to so many dishes, from savory to sweet. Raspberries are one of the highest-fiber fruits, with one cup containing 8 grams. As a nutrient-packed choice, raspberries provide antioxidants and blood-sugar stabilizing benefits, especially when combined with a source of protein.

goodhousekeeping.com - The 25 Healthiest Fruits You Can Eat, According to a Nutritionist

When it comes to eating more produce, you can't go wrong. Long story short: Every single fruit (and vegetable!) is a great option. Research has shown eating a minimum of four to five servings per day helps to boost mood and reduce your risk of heart disease, obesity and type 2 diabetes. Yet according to the Centers for Disease Control and Prevention (CDC), only 10% of Americans eat enough fruit — about 1½ to 2 cups daily. Many of us also miss out on sufficient dietary fiber, calcium, potassium and magnesium, all of which are found in abundance in produce. Potassium, for example, helps maintain a healthy blood pressure and you'll get it easily in bananas, prunes and cantaloupe. The fiber in fruit also supports better digestion and fills you up for fewer calories, making it a smart choice for your health overall and can help if you're trying to lose weight. Whether you choose fresh or frozen, make it your goal to get more fruit into every meal. Sprinkle mixed berries into morning oatmeal or onto toast with nut butter, carry a banana or a bunch of grapes for a mid-afternoon snack, or toss avocado into a heart-healthy salad at dinner. No matter how you slice it, eating more fruit can benefit your body and your mind — starting with these ideas.

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