Foods That Will Help To Boost Your Immune System

According to research conducted in 2020, it was concluded that eating a healthy diet with the right quantities of proteins supports the body’s immunity. It shows how food plays a massive role in protecting us from diseases, and so it is best to know which foods best support the immune system and the right quantities. If you are wondering which foods those are, below are a few examples to assist you.

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The right amount of zinc in your diet is just what your body needs to have a well-functioning immune system. However, zinc doesn’t get as much attention as compared to other food nutrients and minerals, which shouldn’t be the case. You can find zinc in some types of shellfish such as lobster, oysters, mussels, and crabs, so try to consciously go in for some foods for the sake of your immune system. Keep in mind that the excessive intake of zinc, like every other nutrient, may be detrimental to your health, so there is a limit to the mineral’s daily intake. An adult man can have up to 11mg of zinc in a day, while adult women may have up to 8mg of zinc for a day.


You may want to consider taking some kiwis on a regular basis since they are filled with so many essential nutrients that are good for you. Kiwis contain potassium, vitamin C, folate, and vitamin K, among many others. Vitamin C in kiwi contributes to the immune system by fueling your white blood cells in the fight against infections. The other present nutrients also assist in general bodily functioning.

Green tea

You may be used to taking black tea instead of green tea, and there is nothing wrong with that. Both of the teas contain flavonoids and epigallocatechin gallate (EGCG), which are types of antioxidants. And according to research, ECGC really helps to boost the immune system. However, green tea is known to contain higher levels of ECGC in comparison to black tea as the latter is made to go through fermentation, which destroys a lot of its ECGC content. And green tea is only steamed, causing it to retain the majority of its ECGC doses. Green tea also contains the amino acid called L-theanine, and this amino acid assists in the production of compounds that the body uses to fight off germs in the T cells.

Black elderberries

Black Elderberries are small purple berries that have a high content of flavonoids called anthocyanins and anthocyanidins. The herb derives its bluish-purple color from its anthocyanins.  Such flavonoids possess antioxidant properties and have also been proven to contain a high oxygen radical absorption capacity (ORAC). The flavonoids help the body with cell communication and also improves the body’s natural defenses. 

You may find Elderberry jams or sodas made from the elderflower in corner stores, so be sure to be on the lookout for them. You may also want to consider reading more on the uses for black elderberry so you know how to infuse it into your daily meals and boost your immune system.

Sunflower seeds

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Sunflower seeds contain high doses of vitamin E and selenium, among other nutrients such as phosphorus, vitamin B6 and magnesium. Vitamin E is essential in helping the body maintain and regulate its immune system. It is also usually found in high doses in foods such as dark green leafy vegetables and avocados. A single ounce of sunflower seeds also provides the average adult with the needed daily amount of selenium.


A lot of yogurts have either been loaded with sugar or been infused with all kinds of flavors; however, it is the plain ones that contain live and active cultures that are beneficial to your health. These live cultures help to trigger your immune system to fight off diseases. You may also want to look out for brands that have fortified their plain yogurt with vitamin D. 

This is because vitamin D also helps to strengthen the body’s natural defenses against diseases. However, if you happen to have gotten used to taking sweetened or flavored yogurt, it is possible to make your transition to plain yogurt a bit easier. Do so by adding healthy fruits to your yogurt for their flavor or adding a bit of honey to your plain yogurt to sweeten things up.


Whenever you get sick, and your immune system is put under some level of stress, ginger is one of the best ingredients to opt for. Its anti-inflammatory properties help reduce sore throats and other inflammatory diseases. You will also find that ginger is very good at helping to cure nausea. You can also introduce ginger into some of your favorite sweet desserts to add up some heat from gingerol.


You may want to consider consuming some more broccoli since it is filled with vitamins and minerals, fiber, and many antioxidants, making it one of the most healthy vegetables to have in your meals. These numerous nutrients and minerals, including vitamins A, C, and E, play various roles in helping to boost your immune system. To ensure that all the nutrients in your broccoli remain intact, try not to overcook it. You can try steaming since it helps foods retain their nutrients more.

Citrus fruits

Popular citrus fruits such as lemons, clementine, grapefruit, limes, tangerines, and oranges contain reasonable amounts of vitamin C, which helps to build up your immune system. When vitamin C is consumed, it allows the body to produce more white blood cells to help fight off infections. It is why a lot of people tend to take in vitamin C when experiencing a cold. You can easily infuse citrus fruits into your meals with just a squeeze, and you may need to do so on a daily basis since the body needs a daily supply of vitamin C. For adult men taking 90mg of vitamin C on a daily basis is recommended, while 75mg daily is best for adult women. If you also prefer taking supplements, make sure not to end up taking an overdose.


Poultry like turkey and chicken meat contains high amounts of vitamin B6, which plays a vital role in the success of chemical reactions that take place in the body. Vitamin B6 also helps the body to form new, healthy red blood cells. When you boil chicken bones, the stock or broth obtained from them contains chondroitin, gelatin, and many other nutrients, which help gut healing and boost the immune system. Chicken soup also helps to lower inflammation, thus improving any symptoms of a cold. All the above benefits associated with poultry are the reason why taking chicken soup whenever you feel sick helps you feel better, and it is not just due to the placebo effect.


You may also want to consider taking Papaya to help boost your immune system due to the many nutrients and minerals found in it. It contains magnesium, potassium, folate, and high doses of vitamin C, among other nutrients. All these nutrients and minerals help with the overall wellbeing of your body, with vitamin C, in particular responsible for boosting your immune system. The digestive enzyme found in Papayas is called papain, and it possesses anti-inflammatory properties that help your body as well.


Due to its anti-inflammatory properties, Turmeric has been used for the treatment of inflammatory diseases such as rheumatoid arthritis and osteoarthritis and is suitable for the immune system. It is commonly known to be a significant ingredient for a lot of curries and can be incorporated easily in many meals. The high levels of curcumin found in the plant are the source of the bright golden color of the plant. And curcumin helps in the reduction of muscle damage resulting from exercise.


Almonds contain vitamin E, which has strong antioxidant properties that are beneficial to your body’s immune system. Vitamin E is a fat-soluble vitamin, meaning it gets absorbed better when fat is present. Almonds also contain the right amount of healthy fat to aid the absorption of its vitamin E content. As an adult, your body requires about 15mg of vitamin E daily, so you can take about half a cup of shelled almonds to meet your everyday needs.


Spinach is rich in vitamin C, beta carotene, and many other antioxidants, which help to improve the ability of the immune system to fight off infections. Like broccoli, spinach holds on to its nutrients better when it is not overcooked, so you may want to consider cooking it less so that your body gets access to all the goodness it carries.

When you feed your body the right foods that help maintain your immune system, you remain free from all sorts of ailments and infections, and you won’t have to worry about taking in drugs or ending up in the hospital. A healthy lifestyle, coupled with a balanced diet, is all the medication your body needs to keep going.

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