10 Best Foods That Help To Boost And Improve Your Immune System


The immune system is a network of cell types that work together to protect the body from “invaders” such as viruses, infections and diseases and to help us stay healthy.

One of the most important ways to stay healthy is to adopt habits that help strengthen your immune system. This means getting enough sleep, managing your stress levels, staying active, and yes, eating a healthy diet.

Although there is no diet or supplement that can “cure” or 100% prevent viruses such as the corona virus or the flu, a healthy immune system helps fight the virus, so it is important that your immune system.

Choose a variety of foods to improve the system. Some antioxidant-rich foods contain essential nutrients and minerals that can help your body fight infection and disease.

When our body comes in contact with a virus, our immune system activates the immune response by releasing antibodies that help kill the virus. Therefore, adding certain foods to your diet can help fight the deadly virus, including the new corona virus.

10 Foods That Will Help To Increase Immunity

The nutrients you get from fruits, vegetables, herbs, and spices are important for keeping your immune system running properly. The following are the best foods to enhance your diet to increase immunity.

1- Citric Fruit

Citrus fruits such as oranges, lime, grapes, lemons, clementine and mandarins, among others, are rich in vitamin C, an essential micronutrient that helps increase the production of white blood cells (lymphocytes and phagocytes) in our blood.

They play an important role in fighting disease and infection. Your body cannot make or store vitamin C but you need to take it from outside sources.

Vitamin C helps prevent and treat respiratory and systemic infections, which is why many doctors and nutritionists recommend daily intake of vitamin C.

2- Garlic

Research confirms that garlic juice helps improve immune function. It contains sulfur-containing compounds such as allison. These compounds boost your immune system.

In ancient times, it was known to fight infections. People who eat a lot of garlic are less likely to suffer from chronic diseases such as stroke, lung cancer, and other heart diseases than those who eat little or no garlic in their diet.

Try fresh garlic cloves instead of supplements.

3- Spinach

Green vegetables like spinach contain beta-carotene, zeaxanthin, lutein, and chlorophyll, which provide anti-inflammatory antioxidants and essential nutrients that boost your body’s immune system.

So, if you include spinach in your diet, you can help keep your immune system healthy. It is healthy when it is not cooked well. The less you cook, the more nutrients it contains.

4- Yogurt

Yogurt is considered a probiotic that is important for the proper functioning of your immune system. Yogurt boosts your immune system and helps fight disease and infection.

There are many flavored yogurts available in the market, but you should use straight and unsweetened yogurt. You can add fruit or honey to taste the yogurt.

Yogurt contains a large amount of vitamin D. Vitamin D helps boost your immune system. It also controls your body’s natural defenses against disease.

5- Ginger

Ginger is full of properties that boost the immune system. Ginger is antibacterial, so it boosts the immune system and also helps prevent nausea and treat upset stomach. Its antiviral properties help maintain a healthy gut, thus strengthening the immune system.

6- Almonds

Almonds are rich in vitamin E which plays an important role in keeping the immune system healthy. Vitamin E is essentially a fat-soluble vitamin and needs to be properly absorbed.

Almonds contain healthy fats that facilitate absorption. Vitamin E improves the production of red blood cells which stimulates blood flow to all parts of the body. This helps to strengthen the body’s immune system.

You eat 8 to 10 almonds a day. Almonds are also rich in iron and protein, which are essential for your body’s immune system.

7- Watermelon

Watermelon is considered a summer remedy, this immune food is also helpful in preventing winter diseases. Like other fruits, watermelon is rich in vitamins (A and C), minerals (potassium) and other nutrients, but it is an incredible food because it has a high density of lycopene.

Lycopene gives watermelon its dark red color and makes it an immune food. Watermelon is recommended to be part of your healthy diet throughout the year.

8- Pomegranate

This beautiful fruit is packed with powerful antioxidants and vitamin C that help boost your body’s immune system. Its antimicrobial and anti-inflammatory properties help improve the body’s immunity.

Pomegranate is also rich in fiber, which helps maintain healthy cholesterol and blood sugar levels.

9- Mushrooms

Mushrooms have a magical effect on your immune system. Mushrooms are rich in vitamin B and minerals, zinc. Zinc plays an important role in the proper functioning of the body’s immune system. People who do not get enough zinc in their diet are more likely to have fewer white blood cells to fight the disease. Therefore, you must include mushrooms in your diet.

10- Fish

Some types of fish such as salmon, mackerel, cod, and tuna play an important role in boosting your immunity. That’s why they are rich source of zinc. The right amount of zinc is essential for our immune cells to function properly. Too much zinc is not good for your health, so add the right amount of zinc to your diet.

Excess zinc in the recommended daily allowance can suppress the functioning of the immune system. Fish is also rich in vitamin A. Omega 3 fatty acids and other healthy fats help increase the production of white blood cells.

There are different types of omega. Oily fish contain docosahexaenoic acid (DHA) and eicosapentanioc acid (EPA).


Since there is no single way to completely prevent infection, you can strengthen your immune system with a specific diet that helps reduce the risk of infection. Our immune system plays an important role in fighting viruses and bacteria that affect our body.

Foods that boost the immune system are rich in antioxidants and other nutrients that help keep immune cells active and healthy. These days, most people do not eat foods rich in essential nutrients, thus they suffer from various diseases and illnesses.

Incorporating these foods into your diet will not only keep you healthy, but will also help keep you disease-free and have a strong immune system.

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