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Foods That Boost Immunity: Discover 15 Powerful Options

If you want to prevent colds and other illnesses that appear when our immune system is deficient, start with your plate. That’s right! A healthy diet and foods that increase immunity are one of the pillars that keeps our immune system strengthened.

Some vitamins and nutrients are essential to keep our immunity up to date. Vitamin C, for example, contains antioxidants that protect cells from substances that cause damage to our bodies. 

Citrus Fruits

Vitamin C in citrus fruits increases the production of white blood cells, which are crucial to fighting infections. Examples of citrus fruits are oranges, lemons, tangerines, and pineapples.

Red Peppers

Red bell peppers contain twice as much vitamin C as citrus fruits. That is, they are excellent for the same reasons that these berries are good for our health. They’re a great source of beta-carotene, which helps keep your eyes and skin healthy.


It is a food rich in vitamins A, C, and E, fiber, and antioxidants. The tip is to cook it as little as possible until it is al dente.


Adding garlic to your dishes can help a lot with your health. Garlic can help lower blood pressure and slow the hardening of the arteries.


Ginger is widely used to treat colds and sore throats because it helps reduce inflammation. According to research, ginger may help decrease chronic pain and have cholesterol-lowering properties.


Rich in antioxidants and beta-carotene increase the infection-fighting ability of our immune system.


Yogurts with live, active cultures, such as Greek yogurt stimulate the immune system. Yogurts are good sources of vitamin D, which regulates the immune system and boosts the body’s natural defenses against disease .


Almonds contain vitamin E, which is fat-soluble, which means the fat is absorbed. A half-cup serving of almonds provides the recommended daily amount of vitamin E.


This spice has been used for many years as an anti-inflammatory in treating osteoarthritis and rheumatoid arthritis. Additionally, research shows that high concentrations of curcumin, which gives turmeric its characteristic color, can help decrease exercise-induced muscle damage.

Green Tea

It is rich in flavonoids, a type of antioxidant. But green tea excels in its levels of epigallocatechin gallate, or EGCG, another powerful antioxidant. EGCG has been shown in studies to improve immune function.


It is a fruit rich in vitamin C. It also has a digestive enzyme that has anti-inflammatory effects. A small papaya contains 224% of the recommended daily allowance of vitamin C .


Rich in potassium, vitamins C and K. Vitamin C helps white blood cells fight infections, while other nutrients keep the body running smoothly.


It is not by chance that the ancients made chicken soup for those who had the flu. Poultry such as chicken and turkey, for example, improve flu symptoms as they contain high levels of vitamin B6. This vitamin is essential for a series of chemical reactions in our body. It is also vital for forming new, healthy red blood cells.

Broth from boiling chicken bones contains gelatin, chondroitin, and other nutrients beneficial for gut healing and immunity.

Sunflower Seeds

They contain nutrients, including phosphorus, magnesium, and vitamin B6. They are also very rich in vitamin E, a powerful antioxidant that regulates our immune system.


Some types of shellfish, such as crab and lobster, are rich in zinc, a substance essential for immune cells to function correctly.

When our immune system is deficient, we are prone to illnesses and infections. Food, therefore, is our primary Source of nutrients that keep this system working correctly. Bet on these foods and keep your immunity and health up to date!


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