8 superfoods that can give your immune system a boost

SUPERFOOD NO 4: KIWI You know that oranges are rich in vitamin C, but there are non-citrus fruits that can also deliver an impressive dose. One medium kiwi contains 71 percent of your

recommended daily intake of the key nutrient, which works to “ward off different pathogens by helping to augment production of white blood cells, which helps to prevent infection and inhibit

disease,” says Lon Ben-Asher, a registered dietitian and licensed dietary nutritionist at Pritikin Longevity Center + Spa. Kiwifruit also contains vitamin E, folate, carotenoids and

polyphenols. And a small study of community dwelling seniors found that while eating four kiwis a day for four weeks did not significantly reduce the overall incidence of upper respiratory

tract infections, it did greatly reduce the severity and duration of head congestion. It also helped participants heal faster from a sore throat. Other foods you might be surprised to know

contain high levels of vitamin C include parsley, thyme, bell peppers, broccoli and tomatoes. “Sprinkle parsley or thyme in your soups or add them to salad dressings,” Ben-Asher suggests.

SUPERFOOD NO 5: MUSHROOMS If you only eat mushrooms as a topping on pizza, you might also want to start working them into your regular rotation. These often-overlooked fungi contain a

soluble fiber called beta-glucan, which research has suggested can stimulate the immune system to help it defend against bacterial or fungal infections, viruses and even parasites. Li notes

that a study by the University of Western Sydney in Australia showed that eating white button mushrooms can increase protective immune antibodies called IgA in the saliva. Other foods rich

in beta-glucan include oats and barley. So strong are the potential immune-boosting effects of mushrooms that researchers at the University of California at San Diego (UCSD) and UCLA are

running a clinical trial that looks at, among other things, whether the veggie can improve the body's response to the COVID vaccine. “We think that we may be able to help vaccines work

even better when certain mushrooms are taken around the time of vaccination,” says Gordon Saxe, a physician who leads the Krupp Center for Integrative Research at UCSD and is the

study's principal investigator. SUPERFOOD NO 6: SALMON Fish has long been touted for its omega-3 fatty acids, which some studies have linked to better cardiovascular health. But fatty

fish like salmon are also rich in vitamin D. And research suggests vitamin D supplementation is associated with lower rates of upper respiratory infections (and that, conversely, low vitamin

D levels are linked to increased incidence of upper respiratory infections, Taylor notes.) You can also get vitamin D from tuna, cheese, egg yolks, and of course through some selective time

in the sun, via UV rays. SUPERFOOD NO 7: BEANS AND LENTILS You've heard of blue zones — the areas of the world where people live the longest? As it turns out, beans are a diet staple

of the centenarians living in these areas, and other research has tracked a drop in mortality with just over a tablespoon of fiber-rich beans and lentils that adults over 70 consumed daily.

Experts say zinc in these legumes may be part of their power, since the mineral helps boost the production of white blood cells, which protect the body against microbial invaders.

(Similarly, deficiency in the nutrient is linked to immune dysfunction.) “Research suggests zinc supplementation may reduce the severity and duration of cold symptoms if started early in the

infection,” Taylor says. Additional sources of zinc include lean beef, fortified breakfast cereal, pumpkin seeds and seafood, such as raw oysters. SUPERFOOD NO. 8: TEA Curling up on the

couch with a warm cup of tea is a great way to unwind. It may also help your body to ward off infections. One study found drinking five to six cups of tea a day boosted immune activity in

the body. This did not occur in the study's coffee drinkers, though other research has linked coffee intake to a reduction in ailments as varied as Parkinson's disease, type 2

diabetes, depression and some forms of cancer. Bonus: Add a scoop of honey to your mug. Its antimicrobial properties may help reduce symptoms of the common cold or flu. One study found that

honey was better at easing nighttime coughs and improving sleep quality in children than drugs like cough-suppressing dextromethorphan and the antihistamine diphenhydramine (Benadryl).