Exos | Formerly Core Performance

Set Your Fitness Goals. We'll Help You Achieve Them.

Join for free and you'll gain instant access to our tracking and reporting tools, expert coaching tips, and a free trial to our personalized training and nutrition programs.


Live Better

21 Foods to Boost Your Immune System

billaday / flickr

We know stress affects the immune system in a negative way, and many times we hold up during stress only to let down on vacation and get sick. Use the following food strategies to boost your immune system for any trip:

1. Take Extra Vitamin C Before You Travel

Adding extra vitamin C to your diet two or three days before you leave for a trip helps your immune system fight viruses before they make you sick and helps breakdown stress hormones. It is best to double what you normally do. This can mean taking supplements or by eating the proper foods.

Foods packed with vitamin C include:

  • Red bell peppers
  • Strawberries
  • Tomatoes
  • Broccoli
  • Citrus
  • Sweet potatoes

If you have been taking a vitamin C supplement, double the amount and try to choose a supplement with flavonoids for optimal absorption.

2. Mine for Minerals

Activate your immune system with beta glucan-, zinc- and other mineral-rich foods such as:

  • Mushrooms
  • Garbanzo beans
  • Squash
  • Deep greens (turnip or beet greens are the best)

3. Add Color to Your Plate

To help nourish the thymus gland, which is responsible for much of the immune-system function, eat two servings a day of foods rich in carotenes. Foods high in carotenes include colored vegetables and dark greens, such as:

  • Yellow and orange squash
  • Carrots
  • Yams
  • Brussels sprouts
  • Cabbage
  • Cauliflower
  • Collard greens
  • Kale
  • Berries
  • Garlic

4. Boost Your Digestive Tract with Bacteria

The live active cultures of friendly bacteria in the following foods boost your digestive-tract health and are very helpful to the immune system:

  • Yogurt or Kefir

Tags: Vitamins, Nutrients, Health, Travel