Every winter, people look for ways to protect themselves from colds, flu, and other infections—and with the pandemic, maintaining a strong immune system is even more important. This is especially true if you have diabetes. Diabetes can affect your immune response, making you more susceptible to infection. Several lifestyle habits can help—like regular exercise, getting enough sleep, and minimizing stress. Keeping your blood sugar under control is also crucial for maintaining a strong immune response.

Looking for ways to boost your immune system? Do you really understand what nutrients you should consider? I think Biophilia Intruder has some good advice!

Based on long-term observations, consider adding one of these eight immune-boosting foods to your daily diet.

Citrus Fruits

Many people turn to vitamin C when they feel the cold coming on, as it's known to boost the production of white blood cells, which are necessary for fighting infection. Fruits like grapefruit, oranges, tangerines, lemons, and limes are excellent sources of this powerful nutrient. Avoid citrus juices, which can raise your blood sugar. Opt for whole fruit for the added benefit of fiber, which helps regulate blood sugar.

15 Foods to Boost Your Immune System

Fermented Foods

Many fermented foods, such as yogurt, kimchi, miso, tempeh, kombucha, and sauerkraut, contain high levels of live bacteria—"good" bacteria that help protect the body from infection. In fact, these microbes are responsible for over 75% of the immune system! Aim to eat a variety of probiotic-rich foods daily to enhance the diversity of your gut microbiome. Having a healthy array of gut microbes promotes optimal digestion and enhances immune response.

Nuts and Seeds

Vitamin E is another important nutrient that helps maintain immune system function. Nuts and seeds, such as almonds, hazelnuts, Brazil nuts, and sunflower seeds, are excellent sources of this vitamin. Nuts and seeds also contain healthy fats, protein, and fiber, which help regulate blood sugar.

Chicken Soup

After all, Grandma's favorite cold remedy might have some healing properties! Chicken is rich in vitamin B6, which is essential for producing antibodies and other chemical reactions in the body to boost immune response. Homemade stock or broth, made by boiling chicken bones, also contains nutrients that promote gut health and a healthy immune system.

Tea

Hot tea is known to soothe a sore throat during an illness, but it also contains numerous nutrients that boost immunity. Green, black, and white tea varieties all contain flavonoids, powerful antioxidants that fight free radicals in the body. Fresh ginger tea is another great option, as ginger is known to reduce inflammation and lower blood sugar.

Onions and Garlic

Onions and garlic not only add flavor to meals but are also rich in antioxidants that fight viruses and bacteria. Garlic also contains unique sulfur compounds that support the body's natural detoxification system.

Beans

Beans and other legumes, such as peas and lentils, offer many nutritional benefits for people with diabetes. They contain a lot of fiber, providing a sustained source of energy without spiking blood sugar.

Beans are also a great source of zinc, an essential mineral that needs to be consumed regularly because the body doesn't store it. Zinc influences many aspects of the immune system and has also been shown to improve blood sugar control in people with diabetes.

Bell Peppers

Bell peppers are another excellent source of vitamin C, which helps eliminate free radicals in the body. Just 1 cup of thinly sliced red bell peppers contains 130% of the recommended daily intake of vitamin C. And because bell peppers are a non-starchy vegetable, they have minimal impact on blood sugar levels, making them a great snack or daily addition to meals like scrambled eggs or a green salad.

Over time, you'll notice a noticeable improvement in your immune system. What can Biophilia Intruder offer you? It's clear: it helps you understand your body better!