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Eat These Five Foods to Boost Your Immune System

It seems like every winter, a number of people around you get sick all at once. With people incessantly coughing and sneezing, avoiding a cold can be really difficult. Luckily, eating the right foods can bolster your immune system and lower the chances of getting sick. The next time the flu is coming around or you feel like you may be getting sick, be sure to have these foods on hand to power your immune system:



Citrus fruits like oranges are great for immune system health because of their high vitamin C content. Vitamin C well known for its role in supporting a healthy immune system. Research shows it is necessary for the growth and repair of all body tissue. The body cannot make vitamin C, it must come from food. One small orange has 85 percent of the daily value of vitamin C. Try starting your day with an orange juice and banana smoothie.



People usually turn to oranges or orange juice for extra vitamin C, but strawberries are a great source as well! Just 10 strawberries add up to more than 100 percent of the daily value of vitamin C in only 40 calories. Also, they taste amazing! Our strawberry flax smoothie has three immune building ingredients: strawberries, orange juice, and whey protein plus omega-3s from flax seeds. 



Broccoli is packed with a ton of vitamins and minerals that can boost the immune system. One cup of the vegetable packs 135 percent of the daily value of vitamin C, plus 11 percent of the daily value of vitamin A and 10 percent of the daily value of vitamin B-6. According to the Cleveland Clinic, vitamin A carries an “antioxidant effect” that aids the immune system and vitamin B-6 plays a “critical” role in immune system function. 



This lean fish is delicious and perfectly suited for people feeling under the weather due to its high concentration of omega-3 fatty acids. Maxine Yeung, MS, RD, CDN, NASM-CPT told CNN that those fatty acids can regulate inflammation in the body. “Chronic inflammation can weaken and disrupt the function of your immune system,” Yeung said in the article.

Whey Protein

Whey Protein

Not only are whey proteins like BiPro great for muscle health and appetite regulation, but they also can help the body fight off colds. According to Today, “No one food will magically fend off the flu, but certain nutrients take the lead in helping protect your body from millions of bacteria, viruses, and other germs – and protein is one of them. One of the reasons is that the antibodies that help fight disease are actually made of protein.” The amino acids that are found in protein form the building blocks of all the body’s cells. If you don’t consume enough protein, you’ll manufacture fewer white blood cells to combat antigens. 

Bonus Tip

Keep some of these foods like strawberries and broccoli in your freezer, plus BiPro in your pantry. That way, the next time flu season hits you’ll have these superfoods at the ready to power your immune system.

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