We all know that one of the best ways to maintain a healthy body is to exercise, I have been through phases where I have worked out really hard lifting heavy, while other times I have kept my training moderate and not pushed my limits.

When I do work out hard for several consecutive days, I begin to feel rundown. There are several things that can cause you to feel this way, the main reason is poor nutrition, not enough, rest, and a weak immune system.

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Obviously this can be prevented by toning down my workouts and eating better. In order to maintain energy and a strong immune system, there are some foods that can be considered that can help maintain a healthy immune system.

You may be thinking to yourself that the foods I am going to mention are not going to taste good, however, many of the immunity-boosting foods on my list are quite tasty.

1. Oranges, Lemmons, and Kiwi Fruit

Citrus fruits are a great source of vitamin C, oranges, lemons, and kiwi fruit are great sources. While there is no proof that vitamin C can prevent colds there are studies that show that it can reduce the severity of the symptoms and shorten the duration of a cold.

2. Almonds

Almonds are a  great source of certain vitamins and minerals, almonds contain vitamin E, manganese, magnesium, and fiber. A quarter cup of almonds makes a healthy snack that is filling and is great for boosting your immune system.

3. Bell Peppers

Bell peppers have high amounts of vitamin C which helps strengthen your immune system. Not all bell peppers are equal in vitamin C content.

Yellow bell peppers contain 500 percent of the RDA followed by red bell peppers which have 9 times more vitamin C than green bell peppers. Even so, green bell peppers still have 200 percent of your suggested daily allowance.

4. Sunflower seeds

Sunflower seeds are loaded with vitamin E a powerful antioxidant that may help improve your immune system, by fighting off free radicals that cause damage to your body’s cells.

5. Berries

Fresh berries are not only tasty they are beneficial for reinforcing and boosting your immune system, one article published in the online magazine Nutrition Reviews looked at the benefits of berries on the immune and digestive system.

The study concluded that eating berries help strengthen the immune system due to their phytochemical content.

Regardless of the kind of berries you like to eat most of the are high in vitamin C. A cup of strawberries has the recommended daily amount of vitamin C. 100 grams of blueberries contain 9.7mg, one cup of raspberries has 32mg of vitamin C.

The best thing about berries is they are great tasting and they make the perfect addition to any breakfast.

6. Broccoli

Broccoli is another superfood that can help boost your immune system, it is rich in Vitamin C, A and E, it also contains plenty of antioxidants, not only is the dark green vegetable great-tasting its a healthy choice for any meal.

7. Spinach

Spinach is a dark green vegetable and another good source of vitamin c, beta carotene, and antioxidants, this combination can help fight off infections and viruses. Besides being rich in vitamins one cup of spinach contains .09g of protein, 29.7mg of calcium, 167mg of potassium, and 23.7mg of magnesium.

8. Coconut

Besides containing healthy fats, the key thing about coconuts is that it has anti-microbial elements that may help fight bacteria, fungus, and pneumonia.

9. Ginger

Ginger has been used for centuries to treat a variety of ailments, including nausea and indigestion and stomach disorders. It has also been used to treat the common cold. Ginger is easy to take, you can chew on a raw piece of the root which is rather spicey, or you can make a tea and combine with a little honey.

10. Garlic

Garlic has been used for a long time for treating many ailments including the common cold, in fact, it was considered a cure-all in the second century, it was used to treat chronic cough and infectious diseases. In world war I and II it was used as an antiseptic to treat gangrene.

Garlic contains a sulfur concentration called allicin which has anti-inflammatory and antioxidant properties that can help fight off infections.

11. Mint Tea

Mint tea hot or cold is a refreshing way to strengthen your immune system, improve digestion, and reduce aches and pains, it has a nice aroma which makes it the perfect drink for overall health.

12. Red Peppers

Spicy chili peppers contain a compound called capsaicin which is often found in weight loss pills because it helps gives your metabolism boost, it also has anti-inflammatory properties which may ease symptoms of arthritis.

13. Turmeric Root

The compounds in turmeric interact with the body’s immune system at a biochemical level in a number of ways. Turmeric help enhance the body’s immune system.

There have been studies that show that whole root turmeric can strengthen the body’s immune system and prevent cellular invasion from viruses and disease. It can help strengthen the immune system against viral attacks.

Final Thoughts

Eating any of these 13 foods may help strengthen and reinforce your immune system and help your body fight off infection.

What is important is that your immune system is very complex, so besides eating a well-balanced diet is just one of the ways to help boost your immune system.

There are other things you can do to contribute to a healthy immune system which includes:

• Limit alcohol consumption to no more than two drinks per day
• Stop smoking
• Avoid eating processed foods
• Get plenty of rest
• Exercise 4 times a week

If you are someone who suffers from frequent colds or feels sick often you should speak with a doctor.

Rosalie Bennoto

Hi My name is Rosalie and the author of Womenandmuscle.com I started this blog to help women understand a little about the side effects of anabolic steroids and share some of my favorite alternatives that have helped me stay in shape and improve my performance in the gym.

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