Best foods that boost the immune system

immune system
Transparent human body systems Photo by camilo jimenez on Unsplash


Within the human body, there are systems that perform distinct functions. Meanwhile, the immune system plays a significant role. It is a system of proteins, cells, tissues, organs. This involves detecting and killing pathogens microbes that enter the living human body. These pathogens can be bacteria, viruses, fungi, and mites. Sometimes a protein acts as a causative agent. For example –Creutzfeldt-Jacob (CJD) disease a cellular glycoprotein, known as a prion, results in infection. The manner in which the immune system functions depends on the cause of the disease.

Thus, the immune system appears to play a major role in suppressing pathogenic microorganisms. However, in some cases, the pantheon can successfully invade and cause infections. Can the immune system be boosted? Can this be achieved through a nutritious diet? Do some vitamins and nutrients contribute? Is Lifestyle Change Important?

Effects of diet on the immune system

The immune system is also similar to other fighting forces that strengthen the stomach. Good nutritious foods strengthen the immune system and successfully suppress pathogens. According to scientific research, poor people get infected very quickly. It is emphasized that malnutrition weakens the immune system. Thus, poverty and malnutrition increase the risk of infectious diseases.

There is evidence that a deficiency of micronutrients such as zinc, selenium, copper, iron, folic acid, and vitamin B6, C, E can affect the immune system. Although the results of this research are not clear, it cannot be ruled out, and there is research on other nutrients that affect the immune system. Drugs can be used to treat deficiencies.

Any drug has side effects and can be found in pharmaceutical packaging or online. The right policy is to consume these micronutrients on a daily basis.

Immune system boosting food

Researchers and clinicians have focused on fifteen foods with essential micronutrients, which provide the necessary nutrients for the immune system. These foods are easily available through outlets and keep ourselves away from disease.

Citrus fruits

Citrus Fruits
Sliced citrus fruits
Photo by Miranda Fruitz on Unsplash

Vitamin C is recommended by a doctor who has a cold or flu. This is because vitamin-C increases white blood cell production and strengthens immunity.

Few citrus fruits,

  • Grapes
  • Orange
  • Lemon
  • Lime

Red Bell Pepper

red bell pepper
Red bell peppers
Photo by 王小明 on Unsplash


Red bell peppers contain more vitamin C than citrus fruit. In addition, red bell pepper is a source of beta carotene, which contributes to healthy eyes and skin.


Person holding broccoli
Person holding broccoli
Photo by Louis Hansel @shotsoflouis on Unsplash

Broccoli is a very nutritious vegetable and is rich in vitamins A, C, and E. Furthermore, it is important that the fiber and antioxidant composition are cooked in an unchanged manner.


immune system
Five garlic on a white textile
Photo by Gaelle Marcel on Unsplash

Allicin, a sulfur compound, is concentrated in garlic. This is an important micronutrient that strengthens the immune system. In addition, garlic is a natural ingredient that is added to foods around the world, which reduces blood pressure and slows the arterial wall hardening.


immune system
Ginger Photo by Don Shin on Unsplash


Gingerol is a variant of the Capsaicin component, which makes ginger hot. Ginger is one of the most important drugs in treating nausea and throat infections. In addition, ginger is used to treat various infections. Ginger is also known as a remedy for chronic diseases and cholesterol.


immune system
Spinach on blue bowl
Photo by Louis Hansel @shotsoflouis on Unsplash

The nutrients in broccoli include vitamin-c, beta-carotene, and antioxidants are available in spinach too. This helps strengthen the immune system. Partial cooking can protect the nutrients from being destroyed and the release of vitamin A from oxalic acid.


Yogurt in a bowl
Photo by Micheile Henderson on Unsplash

Live Lactobacillus bacteria used in the production of yogurt and it remains alive. Consumption of yogurt naturally stimulates the immune system. Yogurt is a dairy product rich in vitamin-D. The vitamin-D immune help for the proper functioning of the immunity system.


Almonds nuts in a jar
Photo by Remi Yuan on Unsplash

Vitamin C helps to fight infections and Vitamin E helps keep the immune system healthy. Almonds contain Vitamin-E, a fat-soluble vitamin. The daily vitamin-E requirement can be fulfilled by consuming 46 almonds with bark.


Photo by FOODISM360 on Unsplash

Has been used as a disinfectant since ancient times. Turmeric is used to enhance color and aroma in cooking. Scientists say that turmeric has this intense yellow color because of the high curcumin concentration. Turmeric is used to treat osteoarthritis and rheumatoid arthritis. In addition, turmeric reduces muscle damage in exercise.

Green tea

Green tea powder and a cup of tea
Photo by Alice Pasqual on Unsplash

Both green and dark tea contains antioxidants, especially green tea containing high concentrations of antioxidants called epigallocatechin gallate, or EGCG. This EGCG contributes to the immune system. The process of fermentation for dark and green tea varies, and green tea fermentation protects the steam process from destroying the EGCG. Green tea is a source of L-theanine, an amino acid found in T-cells that kill pathogens of the immune system.


Papaya is another fruit rich in vitamin C. 224 percent of the daily intake of vitamin C is contained in a single papaya. It also contains a digestive enzyme called papain which has antioxidant properties. Papaya contains nutrients like vitamin b, potassium, and folate that are essential for overall health.


Sliced kiwi fruit
Photo by Lesly Juarez on Unsplash

Kiwi is a fruit rich in nutrients like folate, vitamin-C, vitamin-K, and potassium. Vitamin-C boosts the immune system and helps other nutrients stay healthy.


Roasted turkey
Photo by Alison Marras on Unsplash

Poultry can be called a source of vitamin B-6, and the daily requirement of B-6 can be fulfilled by consuming 85g of chicken or turkey meat. Vitamin B-6 contributes to many of the body’s biological processes, particularly in red blood cell production.

Soup made from chicken bones is a chondroitin complex that contributes to immune and curing diseases.

Sunflower seeds

Sunflowers and seeds
Photo by Devi Puspita Amartha Yahya on Unsplash


Sunflower seeds are rich in phosphorus, magnesium, and vitamin B-6. Vitamin E is one of the best antioxidants containing in the sunflower seed. Vitamin E helps maintain the immune system. Avocados and dark green herbs contain vitamin-E.


Shellfish in the market By Unsplash

Zinc is important for the proper functioning of the immune system and can be achieved by eating oysters, prawns, crabs, and mussels. A grown man needs about 11 milligrams of zinc per day. It activates the immune system as needed. Notably, increased zinc may impair the immune system.


Research on the complex relationships between the intracellular mechanism of immunity and lifestyle is still under investigation. Still, researches are out there to find how age, diet, exercise and stress effects on the immune system of humans and animals

Thus, Factors Affecting Immunity.

  1. Smoking
  2. Exercise
  3. Weight
  4. Alcohol
  5. Sleep
  6. Stress
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