Foods that Help to Strengthen the Immune System

Foods that Help to Strengthen the Immune System

A fundamental aspect of avoiding different diseases is keeping our defense system in good condition; in this way, we keep microorganisms such as bacteria, fungi, and viruses out of the body. And this is a list of our advised foods that help to strengthen the immune system.

A proper diet is crucial to achieving a strengthened immune system and keeping our body in good condition.

A proper diet contributes, among other things, to improve the body’s response to various ailments by acting and making the immune system more efficient.

These are some of the foods that experts recommend for their ability to strengthen the immune system.


Green Tea

Its content of flavonoids, an antioxidant, is significant, but what makes it genuinely beneficial is epigallocatechin gallate (EGCG), an even more potent antioxidant that enhances immune function.

The fermentation process of black tea destroys much of it, so it is more convenient to use green, unfermented tea. It is also a good source of the amino acid L-theanine, contributing to the production of germ-fighting components of white blood cells.



It’s healthy for different reasons. It was formerly used to fight infections because it is an effective anti-bacterial, antiviral, and anti-fungal. It lowers blood pressure and slows the hardening of the arteries.

Garlic’s immunological properties are due to its considerable concentration of sulfur compounds, such as allicin. It prevents colds and fevers.



It provides numerous minerals and vitamins, including A, C, and E, as well as antioxidants and fiber. The best way to obtain all its nutrients is to cook it as little as possible or, better, take it raw.



Although it has vitamin C, it is not its main property. It is especially recommended for its antioxidants and beta carotenes, which increase the immune system’s ability to fight infection.

They promote cell division and repair DNA. It is necessary to boil them very little to take advantage of their benefits in the best possible way. It is not as convenient to cook them completely raw, because boiling increases their vitamin A content and allows other nutrients to be released from the oxalic acid.



The vitamin E they contain is key to a healthy immune system. It is a fat-soluble vitamin, which means it needs fat to be adequately absorbed.

Almonds, as well as nuts and other dried fruits, contain both. About 40 raw almonds with skin provide almost the total recommended daily allowance of vitamin E.


Sunflower Seeds

Phosphorus and magnesium are only two of its components, in addition to vitamin B6 and E, which have high antioxidant power and are essential for maintaining the immune system.



Selenium, along with the B vitamins riboflavin and niacin, is one of its primary components to increase defenses. They are also rich in polysaccharides, sugar molecules that trigger immune function.



They have a flavonoid compound called anthocyanin, which gives it its dark color, with antioxidant and protective properties. They are especially valuable for the defense system of the respiratory tract.

One study found that people who consumed them in quantity were less likely to have respiratory infections and colds.


Citrus Fruits

Lemons, oranges, grapefruits, or tangerines stimulate, thanks to vitamin C, the production of white blood cells, vital in fighting infections.

They are especially advised to prevent colds. Since the body does not produce or store it on its own, it is necessary to eat foods containing it every day.



Potassium, Vitamin A, and C are its credentials as an immune function enhancer, but it also has B vitamins and glutathione that support it.


Red Pepper

It is one of the richest vegetables in vitamin C. It doubles, for example, that of citrus fruits. Another important contribution it makes to the organism is the beta carotenes, highly recommended for eye and skin health.


Dark Chocolate

Its secret is theobromine, which protects white blood cells from free radicals. These are molecules that the body produces when it breaks down the food we eat or when it comes into contact with contaminants that contribute to the development of a disease.

It is not recommended to eat it in abundance because it contains many calories and saturated fats.



Crab, mussels, clams, and lobster provide a considerable amount of zinc. It is essential for the cells that regulate the immune function to act in the right way.


Fatty Fish

Salmon, tuna, mackerel, and other such fish are rich in Omega-3 fatty acids, which can help fight rheumatoid arthritis. This condition occurs because the immune system inexplicably attacks a healthy part of the body.



A dose of about 100 grams of this mollusk provides 190% of the recommended daily selenium, 45% of iron, and 20% of vitamin C, plus 16 grams of high-quality protein. It also provides zinc and vitamin A.

All these nutrients are critical to ensure the proper functioning of the defense system.



It’s one of the essential ingredients of many curries. But this bright yellow and somewhat bitter spice has been used in many cultures as an anti-inflammatory for the treatment of bone and rheumatoid arthritis.

Recent research has found that high concentrations of curcumin, which gives this spice its color, can help alleviate muscle damage caused by over-exercise.


Wheat Germ

It is the innermost part of the grain of that cereal, and its principal values are zinc and vitamins E and, especially, B6.

According to several studies, a deficiency of the latter would cause an inadequate response of the immune system to diseases.

Adding it to yogurt or smoothies, and even in flour preparations is an excellent way to improve immune function.



In laboratory tests, the extract of this autumn fruit has shown to be effective in stopping the growth of bacteria such as E-coli, salmonella, and listeria, among others.

It is also considered that some of its components prevent the development of bacteria in the mouth that lead to the growth of dental plaque and gum disease.

It also has antiviral properties, which act against flu, herpes, and other viruses, while promoting the growth of intestinal flora that helps improve immune function.



A single piece of this fruit can provide 224% of the amount of vitamin C that we should ingest daily. It also has powerful enzymes called papains with anti-inflammatory effects.

It provides considerable amounts of potassium, vitamin B, and folate, highly recommended for general health.



This ingredient of Japanese cuisine, made from fermented soybean paste, is rich in probiotics, beneficial to intestinal health, and stimulates the immune system.



It’s one of the nutrients that Orientals turn to when they’re sick. It fights inflammations, such as those in the throat, and is also a palliative against nausea.

Its spicy aftertaste is due to gingerol, a relative of capsaicin (the cause that some peppers are spicy), which reduces chronic pain.

It has cholesterol-fighting properties, according to recent animal studies.



Avocado is a fruit that contains vegetable fat and is rich in nutrients — a great way to add healthy fat to your body.

The monounsaturated fats it contains can help lower cholesterol and improve your heart health. It also contains a high percentage of protein, vitamin C, and vitamin E that help keep your skin nourished and glowing.



In addition to other nutrients needed by the body, it contains folate, potassium, vitamin K, and C, stimulating white blood cells to fight infection.

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