A Nutrient-Rich Diet
Our immune system needs nutrient-dense whole foods in order to function. Often the most dangerous thing about an infection is not the infection itself, but the body’s inability to fight it because of a deficiency in certain nutrients. According to Mark Hyman M.D., over 90% of Americans are lacking in one or more nutrients. Enriching our diets can is probably the number one way to boost your immune system. Ideally, you should be having two servings of fruits and eight or more servings of veggies a day.
No to Starch and Refined Sugar
Cutting this out can do wonders for the body. In fact, studies have shown that after ingesting refined sugars your immune system is actually weaker for several hours after. Reducing your intake will without a doubt boost your immunity to infections and diseases. If you want to be extreme you can even cut out caffeine and alcohol.
Check Your Protein Intake
Protein is imperative for immune function and a deficiency in this nutrient can be a major factor in infection-related complications. The ideal intake of protein is roughly half your body weight in grams a day, or about two 4-ounce serving of clean animal protein (organic or grass-fed and not processed). Plant-based proteins such as legumes, seeds, and nuts, if consumed in the correct quantity can be a sufficient source of protein too.
Garlic, Spices, Ginger, and Onion
The big plus about these foods is that they have a lot of antimicrobial properties. Another great thing is they have a long shelf life. Spices like turmeric are great in soups and veggie dishes. Ginger can also be added to tea or smoothies. These versatile spices can do wonders for your immune function, and you can add them to just about anything.