Foods to Boost Your Immunity

By   2018-06-14

What you eat has a very high impact on your immune system. However, foods that improve your resistance lack excessive amounts of sugar and fats but are full of essential nutrients. Therefore, if you maintain a regular consumption of this kind of foods, they will keep you vigorous and healthy. The following are various foods that can boost your immunity.

Leafy Greens

leafy vegetablesLeafy green vegetables provide sufficient fiber, essential minerals, vitamins and also antioxidants for your body. Spinach is highly abundant in folate and iron. Cabbage is an excellent source of glutamine and antioxidants. Kale is rich in antioxidants and also contains several fibers and minerals and is an excellent anti-inflammatory.


Most berries contain antioxidants, which helps to eliminate free radicals that are within your body. Some of these berries that help to boost your immune include blueberries, strawberries, blackberries, huckleberries, and raspberries. They provide sufficient dose of sugar that keeps your body healthy and well fuelled.


Yogurt is an excellent source of vitamin D and proteins which helps to protect your body against flue. However, you should always avoid the commercial brand yogurt which contains excess sugar. Therefore, you should look for organic, plain, live-cultured varieties and then you can add some honey or fruits as a sweetener.

Onions and Garlic

Despite onion and garlic adding a great flavor to your food, they contain antioxidants and antiseptic compounds. Also, they provide immune system-boosting enzymes to your body.


Both black and green tea has flavonoids which are the powerful antioxidant. However, keep off from the commercial brands to avoid the massive sugar which is in it.


Carrots and sweet potatoes contain beta-carotene which aids your eyesight. It helps in supporting healthy mucus membrane which prevents virus and bacteria.


Mushroom contains antioxidants selenium and B-vitamins which improves the immune system in your body. They help to fight infection by producing cytokines.


Ginger contains sesquiterpenes which help to fight the virus that cause the common cold. Besides, ginger reduces fever and also is a natural pain reliever. You can make ginger tea by adding sliced ginger in boiling water. Then, you can sweeten with some honey which has antimicrobial and antioxidants properties.

Nuts and Seeds

Nuts and seeds are full of energy, proteins and healthy fats which helps to keep your body active. Also, they are highly abundant in vitamin E, riboflavin, fiber and many more. The most beneficial types are flax seeds and almonds.

Cauliflower and Broccoli

These are vegetables that contain sufficient amounts of fiber. Also, has antioxidant like Choline and glutathione which provides a healthy gastrointestinal barrier.

Citrus Fruits

lemonFruits like oranges, grapefruits, and lemon contain a lot of vitamin C which helps your body to maintain a healthy immune system. Citrus fruits also contain flavonoids.


Spices have photochemical which helps to fight infections. Some of these spices include thyme, cinnamon, black pepper, rosemary, and oregano.


Oats are high in some particular carbohydrates called beta glucans which helps to in boosting your immunity. Also, they easily locate invaders in your body.

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