Top foods for boosting your immune system

The immune system is made up of cells, tissues and proteins. Together, they carry out bodily functions that combat pathogens – viruses, bacteria and foreign objects that can cause disease or infection.

The immune system responds when it comes in contact with a pathogen. The immune system releases antigens that attach to pathogens’ antigens and kill them.

Specific foods can help boost a person’s immunity.

What is the immune System?

Your body’s immune system protects you from external threats. The complex system of tissues, cells and organs detects the presence of an infection such as flu virus. The system then activates an automatic and coordinated response that helps you heal using your white blood cell.

Your body is better able to fight sickness when your immune system has a strong foundation. You are more susceptible to getting sick if your immune system weakens.

The immune system plays a key role in fighting cancer and other diseases. Immunotherapy, in fact, is a therapy that activates your own immune system to attack cancerous cells. We need to maintain a strong immune system because of its importance to your health.

What are superfoods and why should you eat them?

We have all heard “superfoods”, a term that is used to describe everything from the humble blueberry, to the exotic Goji berry. There is no superfood. This is a marketing term that describes foods which are “nutrient-dense,” meaning they have nutrients and minerals the body can use to improve health and wellbeing.

They can improve your health and make you feel better. It’s important to keep in mind that these foods cannot prevent or cure disease.

Foods for boosting your immune system

Citrus fruits

After catching a cold, most people reach for vitamin C. It helps to build your immune system.

Vitamin C may increase the production white blood cells that are essential in fighting infection.

Citrus fruits contain a lot of vitamin C.

Citrus fruits are popular citrus fruits.







Vitamin C is essential for your health because it cannot be stored by the body. For most adults, the recommended daily intake is:

Women can take 75 mg.

Men’s 90 mg

Avoid taking more than 2,050 milligrams per day if you choose to take supplements.

Keep in mind that, while vitamin C may help you recover faster from a cold, there is no evidence that it can be effective against the SARS-CoV-2 coronavirus.

Red bell peppers

Think again if you believe citrus fruits contain the highest amount of vitamin C compared to any other fruit or vegetable. Red bell peppers have almost three times the amount of vitamin C (127mg) in an ounce as a Florida Orange (45mg). Also, they’re a good source of beta-carotene.

Vitamin C can also help maintain healthy skin. Beta-carotene is converted by your body into vitamin A and helps maintain healthy eyes and skin.


Broccoli has a supercharged amount of vitamins and minerals. In addition, broccoli is packed with antioxidants and vitamins C, E, and A.

To keep its power intact, cook it as little or as never as possible.


You can find garlic in nearly every cuisine. Garlic is a healthy food that adds some zing.

Early civilizations understood its importance in fighting infection. Garlic can also help slow the hardening of arteries and some evidence suggests that it lowers blood pressure.

Garlic is known to boost immunity due to its high concentration of sulfur compounds such as allicin.


Many people turn to ginger when they are sick. Ginger can reduce inflammation and help with a sore or inflammatory throat. Ginger can also help with nausea.

Gingerol is a cousin of capsaicin and can be found in sweet desserts.

Ginger can also reduce chronic pain, and may even have cholesterol-lowering effects.


This leafy green contains a lot of vitamin A, especially beta-carotene. Vitamin A is known to be an anti-infection agent. Spinach also contains folate which, according to research, may boost your immune system.

You can also add spinach to your salads and make smoothies. Or, try making a spinach artichoke spread.


It makes sense, when you consider how yogurt with its probiotics helps your gut (keeping it full and healthy bacteria), that this dairy-based product may also benefit your immune system.

Researchers have found that your immune system and gut microbiome work together to reduce pathogens and boost immune responses.

Before you buy yogurt, check the amount of sugar added and choose brands with active, live cultures. Greek yogurt is a safe bet. You can also use the creamy yogurt in recipes such as a carrot-raisin slaw.


Almonds are a healthy, easy snack. Did you know that eating almonds could also help fight infections?

Almonds are rich in vitamin E, an antioxidant that is powerful. The nut’s healthy fats also help vitamin E be absorbed.

A half-cup serving of almonds (or approximately 40 almonds), will provide you with the daily recommended allowance for vitamin E.

Sunflower seeds

Sunflower seeds, like almonds, are a great source of vitamin E. Vitamin E is a well-known anti-infection agent.

Selenium is also found in sunflower seeds, and research has shown that it can benefit your immune system on two levels. It triggers the immune system to alert you when there is a threat, and it also signals your immune system to slow down so that it can protect your body against chronic inflammation.


Turmeric is a common ingredient in curries. This bright yellow and bitter spice is also used as an anti-inflammatory to treat osteoarthritis, rheumatoid arthritis, and even gout.

Research found that curcumin, the substance responsible for turmeric’s distinctive yellow color, is a powerful antioxidant and anti-inflammatory. Animal studies have shown that curcumin can be used as a virus and immune booster. Further research is required.

Green Tea

Green and black teas both contain flavonoids. Flavonoids are antioxidants. Green tea is a powerful antioxidant that excels in epigallocatechin galate (EGCG).

In studies, it was shown that EGCG can enhance immunity. Black tea’s fermentation process destroys a large amount of EGCG. Green tea is steamed, not fermented. This preserves the EGCG.

The amino acid L-theanine is found in green tea. L-theanine can help your T-cells produce compounds that fight germs.


A medium-sized papaya contains twice the recommended daily amount of vitaminC. Papayas contain a digestive enzyme, papain, that is anti-inflammatory.

Papayas contain potassium, magnesium and folate in good amounts, which all contribute to your health.


Kiwis are also naturally rich in essential nutrients such as folate, potassium and vitamin K.

Kiwi’s other nutrients help keep your body running smoothly. Vitamin C helps boost white blood cells, which fights infection.


It’s not just the placebo effect when you reach for chicken broth to feel better. The soup could help reduce inflammation and improve cold symptoms.

Vitamin B-6 is found in poultry, including chicken and turkey. Around 3 ounces (or less) of turkey or light chicken meat contain nearly a third of the daily recommended B-6 intake.

Vitamin B-6 plays a key role in a number of chemical reactions in the body. It is also essential for the production of healthy and new red blood cells.

Boiling chicken bones produces a stock or broth that contains gelatin and chondroitin as well as other nutrients beneficial for gut healing and immunity.


Some shellfish contain zinc, which is a powerful immune booster.

Zinc is not as well known as other vitamins and minerals but it’s essential for our immune system to function properly.

Shellfish high in zinc includes:





You should not exceed the daily recommended zinc intake.

Adult men can take 11 mg of the drug

Most adult women should take 8 mg.

Zinc can inhibit the immune system if it is consumed in excess.

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