foods that boost your immunity

20 foods that boost your immunity

20 foods that boost your immunity

The immune system consists of organs, cells, tissues, and proteins. Together, these carry out bodily processes that fight off pathogens, which are the viruses, bacteria, and foreign bodies that cause infection or disease.

When the immune system comes into contact with a pathogen, it triggers an immune response. The immune system releases antibodies, which attach to antigens on the pathogens and kill them.

Incorporating specific foods into the diet may strengthen a person’s immune response. Read on to discover 15 foods that boost the immune system.

 How can I boost my immune system fast?

Healthy ways to strengthen your immune system

1. Don’t smoke.

2. Eat a diet high in fruits and vegetables.

3. Exercise regularly.

4. Maintain a healthy weight.

5. If you drink alcohol, drink only in moderation.

6. Get adequate sleep.

7. as well as Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly

Which foods boost the immune system?


as well as A healthy, balanced diet plays a vital role in staying well. likewise The following foods may help to boost the immune system:

1. Blueberries

Share on PinterestBlueberries has antioxidant properties that may boost the immune system.

Blueberries contain a type of flavonoid called anthocyanin, which has antioxidant properties that can help boost a person’s immune system. A 2016 study noted that flavonoids play an essential role in the respiratory tract’s immune defense system.

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in the same way Researchers found that people who ate foods rich in flavonoids were less likely to get an upper respiratory tract infection or a common cold than those who did not.

2. Dark chocolate

Dark chocolate contains an antioxidant called theobromine, which may help to boost the immune system by preserving the body’s cells from free radicals.

Free radicals are molecules that the body produces when it breaks down food or comes into contact with pollutants. Free radicals can damage the body’s cells and may contribute to disease.

Despite its potential benefits, dark chocolate is high in calories and saturated fat, so it is important to eat it in moderation.

3. Turmeric

Turmeric is a yellow spice that many people use in cooking. It is also present in some alternative medicines. Consuming turmeric may improve a person’s immune response. This is due to the qualities of curcumin has antioxidant and anti-inflammatory effects.

4. Oily fish

Salmon, tuna, pilchards, and other oily fish are a rich source of omega-3 fatty acids.

According to a 2014 report, long-term intake of omega-3 fatty acids may reduce the risk of rheumatoid arthritis (RA).

RA is a chronic autoimmune condition that occurs when the immune system mistakenly attacks a healthy part of the body.

5. Broccoli

Broccoli is another source of vitamin C. It also contains potent antioxidants, such as sulforaphane. For these reasons, it is a good choice of vegetables to eat regularly to support immune system health.

6. Sweet potatoes

Sweet potatoes are rich in beta carotene, a type of antioxidant that gives the skin of the potatoes its orange color.

Beta carotene is a source of vitamin A. It helps to make skin healthy and may even provide some protection against skin damage from ultraviolet (UV) rays.

7. Spinach

Spinach may boost the immune system, as it contains many essential nutrients and antioxidants, including:

  • flavonoids
  • carotenoids
  • vitamin C
  • vitamin E

Vitamins C and E can help support the immune system.




moreover Research also indicates that flavonoids may help to prevent the common cold in otherwise healthy people.

8. Ginger

also People use ginger in a variety of dishes and desserts, as well as in teas.

According to a review, ginger has anti-inflammatory and antioxidative properties and is likely to offer health benefits. However, more research is necessary to confirm whether or not it can effectively prevent illness.

9. Garlic

Share on PinterestGarlic may help to prevent colds.

Garlic is a common home remedy for the prevention of colds and other illnesses.

One review looked at whether taking garlic supplements containing allicin reduced the risk of getting a cold.

further 20 foods that boost your immunity20 foods that boost your immunity

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The group of participants taking a placebo had more than double the number of colds between them than those taking the garlic supplements. However, the researchers concluded that more research is necessary to determine whether or not garlic can help to prevent colds.

10. Green tea

Green tea contains only a small amount of caffeine, so people can enjoy it as an alternative to black tea or coffee. Drinking it may also strengthen the immune system.

As with blueberries, green tea contains flavonoids, which may reduce the risk of a cold.

11. Kefir

Kefir is a fermented drink that contains live cultures of bacteria that are beneficial for health.

Initial research suggests that drinking kefir may boost the immune system. various studies have shown that regular consumption of kefir can help with:

  • fighting bacteria
  • reducing inflammation
  • increasing antioxidant activity

The majority of the research that supports this was carried out on animals or in a laboratory. Researchers need to perform additional studies to understand how kefir may prevent disease in humans.

12. Sunflower seeds

Sunflower seeds can make a tasty addition to salads or breakfast bowls. They are a rich source of vitamin E, an antioxidant.

In the same way as other antioxidants, vitamin E improves immune function. It does this by fighting off free radicals, which can damage cells.

13. Almonds

Almonds are another excellent source of vitamin E. They also contain manganese, magnesium, and fiber.

A small handful or a quarter of a cup of almonds is a healthful snack that may benefit the immune system.

14. Oranges

Oranges and kiwis are an excellent source of vitamin C, which is the vitamin that many people turn to when they feel a cold developing.

While scientists are still not sure exactly how it helps, vitamin C may reduce the duration of common cold symptoms and improve the function of the human immune system.


 is an immune-boosting fruit. One 2-cup serving of watermelon has 270 mg of potassium, 30% of the daily value of vitamin A, and 25% of the value of vitamin C. Calories in watermelon aren’t much at all. One 2-cup serving of watermelon has just 80 calories. Watermelon also provides vitamin B6 and glutathione. The body needs these vitamins, nutrients, and compounds like glutathione for proper immune function.

5 Ways to Eat Watermelon

Watermelon slices are the most common way to enjoy this fruit. Here are a few creative ways to eat watermelon.20 foods that boost your immunity

Make a fruit salad with watermelon and top it with a lemon, honey, and mint dressing.

Have a tall glass of watermelon strawberry lemonade.

Snack on arugula watermelon salad topped with feta cheese.

Enjoy frozen watermelon sorbet. Cool off with watermelon, ginger, lime pops.

16.Wheat germ

 is the innermost part of the wheat kernel. It is the most nutrient-rich part of the grain. The germ is rich in B vitamins, zinc, and vitamin E. Sprinkle wheat germ on top of yogurt or cereal or add it to a shake. Wheat germ makes an easy addition to bump up the nutrition in baked goods. Substitute wheat germ for a bit of white flour in recipes to get some extra vitamins and minerals.


Nutrition guidelines recommend adults consume 3 servings of dairy products per day. Low-fat yogurt provides 11 grams of protein, 250 calories, and almost 400 mg of calcium per 8-ounce serving. Low-fat yogurt can also help meet your daily requirement for vitamin B12, vitamin D, and vitamin B2 (riboflavin). Adequate levels of vitamin D and other nutrients are necessary for robust immune function. Yogurt is rich in probiotics, including Lactobacillus acidophilus, Lactobacillus, and Bifidus. These strains boost immune function and may even help reduce both the length and severity of colds. Beneficial gut flora is needed for proper digestion, detoxification, and immune function. Probiotics even help reduce eczema symptoms in babies.

5 Ways to Eat Yogurt


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Most people eat yogurt straight out of the cup, but there are many other ways to enjoy this immune-boosting food.

· Mix yogurt, fruit juice, and a bit of honey. Pour into molds and freeze to make yogurt pops.

Enjoy cucumber salad with yogurt dill dressing.

Make coleslaw with yogurt instead of mayonnaise.

Serve fish topped with minted yogurt sauce.

Use yogurt in creamy soup recipes to give them a tart kick.



If you’re a non-vegetarian, you would be aware of the health benefits of poultry such as chicken and turkey. When you’re sick, a bowl of hot chicken soup can feel like heaven. It helps you fight cold and recover faster and protect you from falling sick in the first place. as well as The protein in chicken and turkey also provides you with amino acids, which are used by your body to build antibodies to fight infection. 20 foods that boost your immunity


There are countless benefits of drinking good amounts of water daily, and these benefits can’t be emphasized enough. But, did you know that water helps you boost your immune system? Yes, you heard it right! Water helps to carry oxygen to your body cells which improve the functioning of your body system. It also helps to remove toxins from your body. Therefore, drink lots of water to prevent toxins from accumulating in your body. 


Papaya is loaded with Vitamin C. One papaya contains 222% of Vitamin C, recommended taking daily. They also contain digestive enzymes known as papain that have anti-inflammatory effects 20 foods that boost your immunity

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