The highest single source of Vitamin A available, sweet potatoes are excellent for boosting immune support. According to Harvard Health Publications, vitamin A plays a role in fighting infection, and vitamin A deficiency may lead to impaired immunity.
Chickpeas are jam-packed with Vitamin B6, a deficiency of which has been shown to inhibit immune response. An even better excuse to add these flavorful, healthy legumes to your diet? More chickpeas means more hummus. Yum, hummus.
Keeping your vegetables colorful is the best way to stay balanced, healthy, and keep yourself from getting bored. If your produce is colorful and varied, you have a higher chance of consuming more health-promoting phytochemicals that they have great antioxidant properties. Try a rich, green spinach salad topped with brilliant blueberries, jewel-like beets, crunchy carrots, and a rainbow of bell peppers for optimal health.
Great news: your favorite seafood treat is actually brilliant for your immune system. According to the NIH, zinc is essential for the immune system, and a zinc deficiency can hinder your T-cells. However, too much zinc is also a concern, so while Alaska King Crab has an optimal amount (at 6.5 milligrams per serving), oysters may have too much (those suckers weigh in at 74 milligrams in a single serving — 493 percent of your daily value)!
Vitamin E has been shown to increase antibody responses, which makes this vitamin another go-to immune booster. One excellent — and delicious — source? Sunflower seeds, which are great on their own or sprinkled on top of your favorite salad.
This fatty fish is especially high in omega-3 fatty acids, which have been shown to help reduce inflammation. Remember to keep the preparation healthy, too, though; deep-frying your fish is going to lessen its ability to help you, whereas grilling, steaming, poaching, or enjoying your salmon as sushi will help keep those nutrients intact.