The last few years have been challenging for everyone from a health perspective, and the topic of immunity has been a hot one. While preventive safety measures and vaccines play a significant role in keeping seniors healthy, older adults can also concentrate on eating a healthy diet rich in immunity-boosting foods. Giving our immune system the fortification it needs from the inside out is not only essential during a health crisis, but can positively impact your overall health and wellness over the long term.

Here are eight of the best immunity-boosting foods available. Incorporating these into your diet will help to strengthen your system and keep you healthy and strong.

Garlic: While many of the medicinal benefits of garlic are attributed to potent extracts, you can also glean positive immunity-boosting effects from whole garlic cloves. Unlike some foods on this list, it is difficult to take a bite out of garlic or eat it as a snack – but you can add garlic to sauces, salads, and especially hearty soups.
Mushrooms: Mushrooms are considered a potent tool, useful for fighting off colds, flu, and other infections. Studies on fresh mushrooms have proven that shiitake, maitake, and reishi varieties have powerful antiviral, antibacterial, and anti-tumor effects. Mushrooms can make a delicious miso soup, be added to sauces or salads, or sauteed as a delicious side dish.
Brightly Colored Vegetables: Antioxidants provide robust support to the immune system, and bright vegetables are packed with them. Carotenoids such a beta carotene are found in high quantities in bright yellow, orange, and red fruits and vegetables, such as carrots and bell peppers. Antioxidants are also found in abundance in some green, leafy veggies. Consume a large fresh salad or add roasted peppers to your pasta dish. (Don’t forget the garlic!)
Nuts: Nuts are loaded with nutrition, from vitamins and minerals to antioxidants such as vitamin E, omega 3 fatty acids, and zinc. Eating nuts regularly has been linked with a lower risk of several chronic diseases. However, skip the salted peanuts – choose walnuts, pistachios, almonds, brazil nuts, and macadamias for delicious, nutritious snacking. Natural nut butters are also wonderful for toast and sandwiches.
Berries: Berries are nutritious, delicious, and easy to incorporate into your daily routine. They are rich in vitamin C and bioflavonoids that work as antioxidants and prevent injury to cells. One cup of strawberries contains as much Vitamin C as a glass of orange juice, and dark berries such as blueberries offer abundant levels of bioflavonoids. These immunity-boosting foods are most effective when you eat various kinds of berries throughout your week – or mix them all together in a bowl.
Chocolate: The rumors are true – the right type of chocolate is actually healthy! Research points to the fact that cocoa is a potent antioxidant that positively affects the immune system. Regular consumption of cocoa/extracts or dark chocolate (low sugar content) may minimize the risk of heart disease, elevate good cholesterol, and even potentially reverse blood vessel damage due to diabetes. Aside from making homemade hot chocolate from cocoa, try adding cocoa to chili powder in savory dishes or mix with oatmeal at breakfast.
Yogurt: A yogurt variety that uses live and active cultures will help protect the intestinal tract and offer resistance to infections and even cancer. While research is preliminary, yogurt also seems to shorten the duration of a cold. Dress up plain yogurt with the cocoa, berries, and nuts listed above, and you have a delicious snack positively bursting with immunity-boosting goodness.
Fish/Meat: Oily fish species such as tuna, salmon, and mackerel deliver the Omega 3 fatty acids and other healthy fats that stimulate white blood cells and help the body cope with and eliminate infection. If it is difficult to source fish regularly, lean meats and poultry can fill in – they are both high in zinc, the mineral that encourages the production of the white blood cells and T-cells that naturally fight infection.

If your senior loved one needs some grocery inspiration, shop with them to make sure the immunity-boosting foods listed above are part of their daily diet. If they are an assisted living resident, no problem! Keep their room stocked with healthy snacks that will protect their immunity, and rest easy knowing their bodies will be working to protect them.

A Banyan Residence in The Villages is dedicated to the overall health and well-being of all of our residents. Are you looking for a new place to call home? We would love to show you around.