Wellness Experts Point to Foods that Strengthen Immune System

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Wellness Experts Point to Foods that Strengthen Immune System

Villas of Manalapan, N.J., nutritionists say lifestyle changes and consistency are needed to secure successful results

STATEN ISLAND, N.Y. / MANALAPAN, N.J. – Health professionals at the Villas of Manalapan, N.J., are highlighting ways to strengthen your immune system.

Experts at the luxurious independent- and assisted-living senior community near Staten Island point out the process of bolstering your immune system doesn’t happen overnight; it requires lifestyle changes and consistency.

Our bodies are built with strong defenses, but we can improve, or hinder, its ability to do its job, say nutritional experts at the Villas.

As studies show that various micronutrient deficiencies alter immune response, eating a variety of different fruits and vegetables is one way to protect against such deficiencies.

To help put you on track to building a strengthened immune system, wellness professionals at the Villas of Manalapan are offering the following suggestions:

  • Add a side salad to your meal.
  • Add finely chopped sautéed vegetables to your marinara sauce.
  • Swap fresh fruit instead of sugary desserts.
  • Try vegetable soup as a nourishing appetizer.
  • If there’s a vegetable you enjoy, opt for a double portion.
  • Try a smoothie with added greens.
  • Take a multivitamin supplement, even though this is not as powerful as getting these nutrients from real food.

Numerous studies have shown immune effects from various specific foods. Try adding some into your daily eating routine, such as:


These fruits are rich in vitamin C, which is in high demand when your immune system is stimulated, and increases production of white blood cells that help fight infection. Citrus fruits include such foods as grapefruit, oranges, tangerines, lemons, limes and clementines. Try adding a wedge to your water, having a side with lunch, or as dessert with dinner. 


This phytonutrient has powerful antioxidant activity, reduces inflammation, and fights oxidative stress. The richest sources are orange, red, yellow, and green fruits and vegetables.


Broccoli is loaded with vitamins and minerals including vitamins A, C, E. Try to not overcook it to retain as many nutrients as possible.


Garlic is heavily concentrated in sulfur-containing compounds which have immune boosting properties. Sautéed broccoli and garlic make a wonderful immune boosting combination. 


Ginger decreases inflammation and boosts immunity. Try it in a juice or a smoothie, or cooked in soup.


Spinach is rich in vitamin C, antioxidants, beta carotene, and infection-fighting properties. Enjoy sautéed spinach, add it to a juice or a smoothie, or add a handful into a bowl of soup. It’s also good in omelets.


Green tea is packed with flavonoids and powerful antioxidants. It also contains an amino acid called L-theanine, which aids in powering your immune system.


Herbs like oregano, rosemary, thyme are all powerful antimicrobials and contain immune-boosting compounds and antioxidants.


Blueberries and wild blueberries are rich in antioxidants, vitamins, and have powerful health benefits. Wild blueberries have a slightly different composition and are a great variation to your diet.


These good bacteria help you digest nutrients that boost your immune system. You can get these in fermented foods like raw sauerkraut and yogurt, or by taking a supplement.

About the Villas of Manalapan

The Villas of Manalapan is an upscale, world class resort-inspired apartment community offering a range of amenities and services sensitive to the lifestyle, health and daily needs of seniors. Orchestrated by Hackensack Meridian Health, the complex is uniquely focused on wellness and prevention – and ideal for singles and couples alike. The luxurious 100,000-square-foot community offers a unique arrangement of supervision and increased healthcare with onsite physician services. Embracing independent-living, assisted-living, skilled-nursing and memory-care needs on specialized floors, the Villas eliminates the need to relocate elsewhere due to health issues, allowing couples to remain together in a comforting, well-managed, posh environment. The Villas is located at 289 Gordons Corner Road, Manalapan, NJ 07726. For information, or to schedule a tour, the Villas may be reached at 732-847-3920, contacted via www.villashmh.com/contact, and visited online at www.villashmh.com.

This article pro­vides gen­eral infor­ma­tion and dis­cus­sion about med­i­cine, health and related sub­jects.  The words and other con­tent pro­vided in this article, and in any linked mate­ri­als, are not intended and should not be con­strued as med­ical advice. If the reader or any other per­son has a med­ical con­cern, he or she should con­sult with an appropriately licensed physi­cian or other health care worker.

Never dis­re­gard pro­fes­sional med­ical advice or delay in seek­ing it because of some­thing you have read on this blog or in any linked materials. If you think you may have a med­ical emer­gency, call your doc­tor or 911 immediately.

The views expressed in this article have no rela­tion to those of any academic, hospital, practice or other insti­tu­tion with which the author, or authors, are affiliated.


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