18. Limit added sugars
Emerging research suggests that added sugars and refined carbs may contribute disproportionately to overweight and obesity.
Obesity may likewise increase your risk of getting sick.
According to an observational study in around 1,000 people, people with obesity who were administered the flu vaccine were twice as likely to still get the flu than individuals without obesity who received the vaccine.
Curbing your sugar intake can decrease inflammation and aid weight loss, thus reducing your risk of chronic health conditions like type 2 diabetes and heart disease.
Given that obesity, type 2 diabetes, and heart disease can all weaken your immune system, limiting added sugars is an important part of an immune-boosting diet.
You should strive to limit your sugar intake to less than 5% of your daily calories. This equals about 2 tablespoons (25 grams) of sugar for someone on a 2,000-calorie diet.
17. Echinacea
Probably one of the most widely used immune-boosting herbs around, echinacea is effective against flu and the cold sore-causing herpes virus and contains compounds that can boost immune cell production.
Normally recommended as soon as symptoms are felt, use it as a short term rather than long term treatment (up to three months at a time). It can be taken in the form of capsules or as a liquid extract.
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