14 Foods for Boosting the Immune System


A healthy immune system plays a vital role in our body. Our immune system is made up of various organs, cells, and proteins. As it helps to protect from aggressive germs like bacteria, viruses, and parasites that make us ill. 

Certain foods may help keep your immune system to stay strong and healthy. 

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The following foods may help to boost the immune system:

1. Sunflower seeds 

Sunflower seeds are rich in healthy fats, minerals, and several vitamins — including vitamin E and selenium  that can help prevent chronic diseases.

Selenium present in sunflower seeds helps the body to fight a certain type of cancer and strengthen your immune system.

2. Almonds 

Almonds are very easily available in any grocery store. Vitamin E found in almonds helps to fight off invading bacteria and are essential for your immune system.

Almonds also contain protein, minerals, and fiber which may help to maintain levels of  “good” cholesterol.

3. Broccoli 

Broccoli is a nutrient-packed vegetable as it provides as much vitamin C as an orange. Broccoli is fully loaded with vitamin C and research says that vitamin C plays a vital role in the prevention and treatment of illness and for maintenance of bones.

4. Sweet potatoes

Sweet potatoes have beta-carotene, a plant-based compound may support your immune system, but also your teeth, heart, and vision.

Fiber and antioxidants in sweet potatoes are helpful to promote the growth of healthy gut bacteria and a lower risk of the syndrome.

5. Spinach

Spinach is an incredibly nutrient-rich vegetable because of its high amounts of folic acid, vitamin C, iron, vitamin K, and calcium.

Spinach is relatively healthy and linked to numerous health benefits. It may reduce stress, regulate blood pressure, and promote eye health.

6. Yogurt

Yogurt is probably the best dietary source of probiotics, vitamins, and minerals. Yogurt is also rich in lactobacillus, a  probiotic(a type of bacteria) that helps to fight with infections and gives your immune system a boost and prevent certain illnesses.

7. Ginger

Ginger has antioxidant compounds called phytonutrients which strong the anti-inflammatory and may boost the immunity system.

Ginger can also reduce the risk of chronic disease and even linked with regular intake with lower cholesterol and blood sugar.

8. Garlic

Garlic is a particular vegetable that should be on your eat to stay healthy diet, especially during cold and flu season. Eating garlic can boost the T-cells in the bloodstream which fights against cold and flu caused by viruses.

Antioxidants inside the garlic, help to fight off infection and boost your immune system.

9. Miso

The probiotics in miso help reduce your risk of being sick and help you recover to recover faster from infections including the common cold.

Probiotics in miso may help strengthen your gut flora and strengthen boosting immunity in the body.

10. Blueberries

It is a superfood, they are incredibly good for your health. They are low in calories and high in fiber, vitamin c, and vitamin k.

Blueberries have antioxidants properties including flavonoids that help in reducing damage to cells which boost your immune system.

11. Dark chocolate 

Chocolate is loaded with nutrients that contain cocoa and it boosts your immune system. Cocoa that is low in fat and sugar can help to increase the good cholesterol in your body.

Dark chocolate is rich in iron, fiber, magnesium, manganese, copper, and other minerals.

12. fish oil

Fish oil contains DHA and EPA helps prevent disease by reducing inflammation and enhancing the immune system.

Fish oil has omega-3 fatty acids which reduce some of the risks associated with heart disease including heart attacks or strokes.

13. Green tea

Polyphenols which are an antioxidant are effectively found in green tea are beneficial to protect the body against potential viruses and infections associated with colds.

Chamomile green tea helps in strengthen the immune system of the body by de-stressing the body and mind.

14. Watermelon 

Lycopene which is an antioxidant, in watermelon offers health-building benefits, including reducing inflammation which helps in preventing infection and viruses.

Watermelon also provides vitamin B6 and glutathione which is an essential nutrient to strengthen the immune system.


These foods may boost your immune system — try to make a healthy habit every day. 

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