Power Foods to Boost Your Immunity

Did you wake up with a scratchy throat? Does your body ache? Are you feeling completely run-down? If so, you're most likely trying to think of ways to feel better asap or ways in which you can prevent feeling this way in the future. Before heading to the grocery store to pick up an over-the-counter medication, take a look in your pantry and fridge for the following immune-boosting foods for a natural and supportive way to get your body back to optimal health.

While there is no magic food or pill that will make you resistant to colds and viruses, a plateful of nutritious fruits, vegetables and antioxidant-rich herbs is one of the best immunity-building line of defenses that you can weave into your life on a daily basis.

10 Super Foods to Put on Your Grocery List:

1) Greek Yogurt - Due to the vitamin D content, just one cup of yogurt per day can reduce your risk of getting a cold. Look for yogurt containing live active cultures (probiotics), which are healthy bacteria that protect and line your intestinal tract to keep it clear of disease-causing germs and improve your immune response. Did you know that 70 percent of your immune system is located in your digestive system? This means your gut can become overrun with unhealthy bacteria, leading to a weak immune system. Including probiotic-rich foods like yogurt can keep your immune system functioning optimally. Be sure to look for plain Greek yogurt, as opposed to flavored varieties, as you'll avoid excess sugar and artificial sweeteners.

2) Mushrooms - Although they are made up of 90 percent water, mushrooms are packed with an immune-boosting punch. They contain the mineral selenium, antioxidants and the B-vitamins riboflavin and niacin. Research has shown them to suppress both breast and prostate cancers and to decrease the size of tumors. They also contain the mineral potassium, which has been shown to lower blood pressure. One medium Portobello mushroom has more potassium that 1/2 cup of orange juice and five white button mushrooms have more potassium than an orange! Shitake mushrooms are particularly beneficial and more effective in treating flu and other viruses than prescription medications.

3) Green Tea - A cup of tea can be soothing to the body, while providing a dose of antioxidants. It also has anti-inflammatory effects, which act as a line of defense for the body and protecting it from the common cold and flu. Studies have also found an association between consuming green tea and a reduced risk of cancers including skin, breast, lung, colon, esophageal and bladder. The antioxidants found in green tea are stronger than vitamin C and play a significant role in reducing the risk of heart disease by blocking the oxidation of LDL (bad) cholesterol, increasing HDL (good) cholesterol and improving arterial function.

4) Spinach & Broccoli - Adding these staple vegetables to your salads, rice, soup and side dishes will boost your intake of healthy antioxidants including vitamins A, C, E and K. Spinach also contains folate, which is a nutrient that plays a key role in generation of new cells, repairing DNA and producing red blood cells. Folate has also been shown to fight depression and keeps your brain in a youthful state by slowing down the effects of aging.

5) Berry-Oxidants (Blue, Elder and Acai) - Blueberries rank the highest in antioxidants, protecting against damage caused by free radicals. Just one cup supplies you with 14 percent of the recommended dose of fiber and almost a quarter of the recommended daily intake of vitamin C. Acai berry, a relative of the blueberry, have been shown to help prevent diseases resulting from oxidative stress such as heart disease and cancer. Elderberry boasts anti-viral capabilities and an abundant source of flavonoids that work in sync with its anti-inflammatory and antioxidant properties. 

6) Almonds - Another great source of the B-vitamins riboflavin and niacin, almonds also contain 50 percent of the daily recommended amount of vitamin E, which helps to elevate your immune system. Just a 1/4 cup of almonds has been shown to reduce the effects of stress and they are rich in antioxidants - a handful has just as much as a serving of cooked broccoli! Almonds may also help to improve blood sugar control after you've eaten a carbohydrate-rich meal. Blood sugar control helps to reduce the risk of heart disease. 

7) Sweet Potatoes - Due to their high fiber content, eating sweet potatoes may result in fewer bouts of constipation and in reducing the risks of diverticulitis and colon and rectal cancers. They are also a rich source of beta-carotene, an antioxidant that works to slow down the aging process and wipe out damaging free radicals. 

8) Garlic - Include this miracle food to keep infections at bay, including bacteria, fungal and parasitic infections. It contains powerful antioxidants that battle foreign invaders from the body. Be sure to use fresh garlic, as the antioxidants are in higher doses. Add to salad dressings, in sauces, and to add flavor to any dish!

9) Grapefruit & Oranges - Include one with your breakfast each morning for a daily dose of vitamin C to protect yourself from cold and flu. These fruits are packed with flavonoids and natural chemical compounds that have been found to increase the activation of the immune system. One important note is that your body isn't able to store vitamin C, so you'll need to replenish it every day with healthy citrus fruits and vegetables. Citrus fruits also contain fiber, which helps to keep your digestive tract moving.

10) Wild Salmon - Rich in omega-3 fats, salmon has been shown to reduce the risk of cardiovascular disease. The American Heart Association recommends eating it twice per week, as research has shown heart patients showing a 10.4 percent increase in heart function after just one year! If you need more reasons to start eating salmon you can choose one of the following: it's low in calories, contains a lot of protein, is a good source of iron and is low in saturated fat. Choose wild salmon over farm-raised, as farm-raised accumulated more cancer-causing PCBs and dioxins than wild.