7 Foods to Boost the Immune System


Certain foods help boost your immune system. If you have frequent flu, infections, and colds, it could mean your immune system is not strong enough to fight them. Therefore, eating food that helps boost the immune system will be good. The following are seven foods to fix your immune system.


You can eat and add a wide variety of berries to your diet. From blackberries, raspberries, and blueberries, there is a lot you can enjoy from this choice. Berries are packed with nutrients and vitamins that give your immune system the boost it needs. A good way of eating them is combining them with granola, another healthy option for better health. You can also add berries to your smoothie or yogurt to sweeten them.


Leafy greens like spinach and kale contain a high vitamin C. they also contain antioxidants that help fight infection. If you want a robust immune system, heart, and brain, ensure you eat plenty of leafy greens. You can add broccoli, another healthy option for a strong immune system. Make sure your greens do not overcook to make it easy to absorb vitamin A and nutrients. You can also go for brightly-colored vegetables like carrots and red peppers since they contain a high level of vitamin C that boosts the immune system.


Yogurt is another perfect food choice that helps fight off infections and diseases. Actually, women are advised to take a lot of yogurts to help fight off infections. It is best to take the yogurt plain rather than flavored. Instead, you can sweeten the plain yogurt with muesli, honey, or fresh fruits. The best thing about taking yogurt is that it is rich in vitamin D. This nutrient regulates the body’s defense system and boosts its ability to defend itself against diseases and infections.

Ginger and Garlic

Garlic adds the zing to food, a widely known and used spice worldwide. It is effective in fighting infection and slows down the hardening of arteries. Its immune-boosting properties come from the heavy concentration of compounds containing sulfur. Ginger is another popular spice many people turn to when they fall sick. It reduces inflammation and nausea. It also reduces chronic pain and lowers cholesterol.

Nuts and Seeds

Nuts and seeds like walnuts, almonds, sunflowers, and pumpkin seeds are perfect immune boosters. They contain vitamins and minerals like magnesium and phosphorus that help regulate and maintain the immune system. Add them to your salad or yogurt to maximize the benefits, and enjoy an energy-boosting snack.


Poultry is also a great source of vitamin B. It reduces inflammation and boosts the formation of red blood cells. Moreover, it increases the creation of white blood cells. Therefore, ensure you have a bowl of poultry soup once in a while and say goodbye to colds and flu.


When looking for the perfect food to boost your immune system, Shellfish may be the last thing you think of. However, research has shown that shellfish are packed with zinc to improve immune cells’ functioning. Shellfish like mussels, crab, oysters, and lobster have enough zinc to keep you going.

To Conclude:

There are many ways to prevent infections and diseases, and eating the right food is one of the most effective. However, you also need to pay attention to your daily intake, so you don’t get too much of it that might do more harm than good.

Leave a reply

Your email address will not be published. Required fields are marked *