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Boost Your Immune System With These Foods

By: Jolie Wiener
April 6, 2020

We keep hearing over and over again how important it is to keep our hands clean, social distance, remain in closed quarters, use hand sanitizer, etc. While these are key tips for prevention, they are just the beginning of what we can do for our bodies! Studies have shown that a “healthful diet and lifestyle habits can help boost the body’s natural defense.”
The key role of the immune system is to keep us free from infection. Earlier this week we published an article on the Immune System and Type 2 Diabetes. Keeping our immune systems strong is critical. In this article, we will discuss what we can do to help boost our immune system via diet!

What can we do to boost our immune system?

While foods cannot ward it off on their own, they can help boost our immune systems, which could prepare our bodies to fight off the unwanted invaders!

Vitamin C

Vitamin C is known to be an essential antioxidant to boost the immune system. What does this mean? Intake of Vitamin C will help to destroy free radicals and support the body’s natural immune response. Sources of Vitamin C include:

  • Oranges
  • Strawberries
  • Broccoli 
  • Lemons
  • Tons of other fruits and veggies!


According to Melissa Snover, founder and CEO of Nourished states that “Zinc is necessary for a healthy immune system” and “A lack of zinc can make a person more susceptible to disease and illness.” Here are a few ways you can incorporate Zinc into your diet:

  • Red meat
  • Shellfish
  • Eggs
  • Nuts 
  • Grains
  • Legumes (beans, lentils, chickpeas) 

Turmeric (Curcuma Longa)

Turmeric has been known to have a plethora of health benefits with immunity-boosting properties with strong anti-inflammatory effects. While turmeric is a great spice to cook with and is easily added in many dishes, you do not need to cook a big meal to enjoy its benefits. There are easy ways to get your turmeric in, especially through easy turmeric tea recipes! Turmeric is another powerful herb in CuraLin! 

Amla (Indian Gooseberry) 

Also rich in Vitamin C, Amla is known to boost immunity by increasing the body’s white blood cell count to help prevent viral infections like the flu. Amla helps detox the system. There are great recipes online to help incorporate Amla in your diet, not to mention, it’s one of the ingredients in CuraLin!

What foods to avoid to not deplete your immune system

Avoiding sugar and flour is common practice amongst Type 2 Diabetics already, so if you are already eliminating these foods from your diet, you are on the right track! Flour gets turned into sugar very quickly, as does alcohol. 

Manageable tips you can follow

  • Sleeping at least 8 hours a night can help boost your body’s immune system
  • Consume anti-inflammatory foods and spices! This includes ginger, cayenne, and turmeric. There are great tea recipes online that include all 3 ingredients! 🙂
  • Herbs like oregano, thyme and rosemary, as well as garlic are known to have potent antiviral effects. 
  • Eat green vegetables that are filled with antioxidants and vitamins that support your immune system!

What are you eating to boost your immune system?

If you are seeking or have any diet tips that you are following to boost your immune system, join the “Winning Type 2 Diabetes Together” Facebook group.
Thousands of people from around the world are sharing recipes and other useful information that we can all benefit from right now!
Who knows… you might find yourself drinking a tea recipe from across the world that was shared with you by tonight!

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