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Foods to boost your immune system

Foods to boost your immune system

Foods to boost your immune system


You’ve heard that eating a diet rich in antioxidants is good for your health. But did you know that eating foods high in these antioxidants can also boost your immune system? Antioxidants protect cells from damage caused by free radicals, so they’re key to keeping us healthy as we age. You don’t need to go overboard with kale and oranges or anything like that; a handful of these foods will do the trick! here is our guide on how foods to boost your immune system:

Eat a diet rich in antioxidants.

  • Antioxidants are good for you.
  • Antioxidants are found in many fruits and vegetables, including blueberries and tomatoes. They help the body fight off infection and disease by neutralizing free radicals—highly reactive molecules that can damage cells, proteins, and DNA.
  • Some antioxidants help fight off cancer—but they also boost your immune system! If you have any kind of chronic illness (like diabetes), it’s important to keep up with your intake of antioxidants so that your body has enough energy to heal itself properly when challenged by an illness or infection (which will often cause inflammation).


Garlic has been used by humans for thousands of years. It’s been touted as one of the most powerful natural antibiotics and anti-inflammatories, but there’s more to it than just that.

Garlic contains a lot of antioxidants that help fight disease and keep your immune system strong. These antioxidants also lower cholesterol levels, which helps prevent heart disease and stroke by reducing inflammation in the blood vessels. Garlic also supports digestion by improving bile production in the liver. This can help you digest food better so you feel full faster—and if you’re trying to lose weight or maintain a healthy weight, this will make it easier for you to stick with your diet!

Another benefit is helping lower blood pressure (which reduces risk factors for heart disease) as well as helping prevent other diseases like Alzheimer’s or diabetes type 2 (which comes from being too fat).


Ginger is a natural anti-inflammatory, and it’s been shown to help with nausea and vomiting. It can also help with motion sickness—and it’s great for your digestion by reducing inflammation in the stomach lining. Ginger is also high in vitamin B1 (thiamine), which helps boost energy levels, as well as vitamins B2 (riboflavin) and C (ascorbic acid).

Spinach and kale

Spinach and kale are two of the most nutritious foods you can eat, which is why they make great additions to your diet. They both have high amounts of iron as well as calcium. Spinach contains vitamin A, C and E; kale has a number of other vitamins (including K).

Both spinach and kale are good sources of fiber: one cup (120 g) of cooked spinach provides 5 gms fiber while one cup (100 g) raw kale provides 3.6 grams per 100g servings.

Citrus fruits

Citrus fruits, such as oranges and grapefruit, are rich in vitamin C. Vitamin C is an antioxidant that helps fight infection by neutralizing free radicals and preventing them from damaging your cells.

Vitamin A is another important nutrient found in citrus fruits that can help boost your immune system. It also play a role in skin health as well as vision development during childhood.

Turkey and chicken

Turkey and chicken are both good sources of zinc, which is essential for a strong immune system. Zinc also helps you to get more vitamin D from the sun or from food (such as eggs).

Turkey and chicken are also rich in vitamin B6, which helps your body to fight infection.


Shellfish are high in zinc, which is an immune system booster. Zinc is also used to treat the common cold and has been shown to lower blood sugar levels. You can find zinc in oysters, mussels, clams and other shellfish.

Beans are another good source of this mineral because they’re rich in antioxidants that help fight disease-causing free radicals. Nuts (especially almonds) are also high in this mineral. Indeed many nuts contain more than 400% of what you need daily! Other foods containing significant amounts of it include whole grains like brown rice or quinoa; fortified breakfast cereals; legumes such as lentils; tofu; brewer’s yeast flakes–and even some drinks like orange juice!


  • Yogurt is a great food to boost your immune system because it contains live cultures, which help keep the good bacteria in your gut thriving.
  • You should eat yogurt at least twice a day if you want to increase your immune system.
  • Plain yogurt is best for boosting immunity, but flavored yogurts are also fine when they’re made from fermented milk rather than regular milk (the kind that comes from cows).

The amount of time you need to wait before eating more may vary depending on how well your digestive system is working—but generally speaking: one cup per day can be enough for people who aren’t feeling sick or running low on energy yet; two cups will help keep things going until those symptoms start showing up again; three cups might be enough if there’s something else going wrong with your body besides just feeling tired all the time! For example: Maybe someone has an allergy? Or maybe they’re having trouble sleeping because they’re stressed out about work/family issues? If so then maybe three cups per day would be better than two each morning after breakfast

These foods help strengthen your immune system.

  • Antioxidants: These are nutrients that can help you fight off free radicals, which are highly reactive molecules that damage cells. They’re found in fruits, vegetables and herbs like spinach.
  • Vitamin C content: Foods high in vitamin C include oranges, broccoli and Brussels sprouts.
  • Zinc content: Foods high in zinc include beef liver, shellfish such as oysters and shrimp, poultry (chicken), fish like salmon or tuna along with beans such as pinto beans.
  • Selenium content: Foods high in selenium include Brazil nuts as well as walnuts; sunflower seeds; pumpkin seeds; Brazil nuts; seaweed (sea vegetables); garlic; onions


There you have it! The top 10 foods to boost your immune system. Remember that healthy eating is the most important thing you can do for your health, so make sure you eat a variety of these foods on a daily basis. Don’t forget to drink plenty of water too!

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