I don’t like being sick, readers, and I bet you don’t, either. On top of feeling awful, you can’t get anything done. You miss work or that awesome concert or game you were looking forward to, and all because your immune system simply wasn’t up to fighting off a microscopic invader.
Like the rest of your body, your immune system can be improved–or hindered–by the actions you take. The next time you’re dealing with the onset of an illness, consider adding the following immune-boosting foods to your diet.
Elderberry for respiratory troubles
In 2019, Franklin Institute for Wellness researchers reviewed several clinical trials involving the use of elderberry, or Sambucus nigra, to treat symptoms in the upper respiratory system. The review, which was published in the Complementary Therapies in Medicine journal, uncovered that 180 participants in total who received elderberry as a supplement had reduced upper respiratory symptoms (https://pubmed.ncbi.nlm.nih.gov/30670267/?from_term=flu+food&from_pos=9).
Honey for sore throats
Whenever you have a sore throat, keep in mind that you should avoid foods that can scratch or irritate it, such as nuts or acidic products such as orange juice ad lemonade. Nutrient-dense, soft foods such as mashed sweet potato will be easier to swallow. You can also sip green tea and warm bone broth.
Honey is another good food to reach for. Raw Manuka honey, in particular, is known for its antibacterial activity and its ability to help with wound healing. This amber liquid has been used as a natural remedy for years, and as noted by the Federation of American Societies for Experimental Biology, it can rival modern antibiotics in some aspects (https://faseb.onlinelibrary.wiley.com/doi/full/10.1096/fj.09-150789). Keep in mind that you cannot give any honey to a child under one year of age because contaminated honey can result in botulism, something that may overwhelm an immature immune system.
Foods rich in Vitamin C
This may be a no-brainer, but a lot of people forget just how much their immune system relies on Vitamin C. Citrus fruits are the clear choice, but if you have a sore throat, consider other rich sources, such as cooked butternut squash, steamed broccoli, and even kiwi.
When you’re ill, it’s best to fortify your immune system as much as possible to reduce the severity and length of your illness. Exercise and eat a balanced diet to help keep your immune system strong enough to keep you healthy.
