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Boost Immune System

When it comes to improving your health, you need to eat foods that will boost your immune system, such as fruits and vegetables.

Your health depends on what you eat, so if you want to boost your immune system, you should eat foods that will help you to boost your immune system.

What we eat is really essential to our overall health, and that includes our immune system. Eating healthy, nutrient-rich foods can help your body fight disease.

But of course, these foods or nutrients cannot be relied on as a miracle cure for illness, but they will be a health and immune booster along with adopting some preventive behaviors, such as washing hands and getting a flu shot.

While no single food or supplement can directly prevent disease, you can support your immune system by including foods that contain nutrients that play a role in tissue health and integrity.

What Is Immune System?

Boost Immune System

The immune system, consists of a complex network of cells, tissues, and organs in the human body, which is responsible for protecting the body from infections and potentially harmful substances by recognizing and responding to foreign antigens.
It is noteworthy that the immune system contributes to the elimination or attempt to eliminate these substances that contain antigens on their surface.

Antigens are found on the surface of living materials that enter the body such as: foreign cells, viruses, fungi, bacteria or Non-living substances such as: toxins, chemicals, and foreign particles.

It is worth noting that the cells of the human body itself contain antigens on their surface, but the difference is that the immune system recognizes them as natural and not foreign bodies, and does not activate the immune response to them; That is, it does not fight them in the normal situation.

General Tips To Boost Your Immune System:

The following points explain some of the general tips that you can follow in order to boost your immune system:

  • Avoid smoking.
  • Eat a healthy diet that contains vegetables and fruits.
  • Avoid alcoholic beverages.
  • Get enough sleep.
  • Take the right steps to avoid infection; Like washing hands frequently and cooking meat thoroughly.
  • Reducing the level of psychological stress.
  • Exercising regularly, which helps control weight and boost the immune system.

9 Foods That Boost the Immune System

1. Garlic

Boost Immune System

Known for its ability to fight infection, fight viruses, bacteria and fungi. Garlic may also help lower blood pressure and slow hardening of the arteries.

Garlic’s immune system-boosting properties appear to come from the conditioned concentration of sulfur-containing compounds, such as allicin.

2. Citrus fruits

Boost Immune System

Citrus fruits are rich in vitamin C, and they include: grapefruit, orange, tangerine, lemon, clementine, and others.

It is known that vitamin C helps to strengthen the immune system. Also Vitamin C increase the production of white blood cells, which help fight infection, and many people may resort to it to treat colds and colds.

And because our bodies do not produce or store vitamin C, then it is necessary to eat foods containing this vitamin on a daily basis in order to maintain the health of the body.

3. Broccoli and Spinach

Boost Immune System

Broccoli is rich in vitamins and minerals, especially vitamins such as; Vitamin C, Vitamin A, Vitamin E. As well as containing many other antioxidants and fiber. It is one of the healthiest vegetables, and to enjoy the full benefit it has. you should cook it as little as possible.

As for spinach; They contain several antioxidants and beta-carotene. Which may increase the infection-fighting ability and boost your immune system.

As with broccoli, spinach is healthier when you cook it as little as possible in order to retain the nutrients it contains. Yet light cooking enhances vitamin A and allows other nutrients to be transferred from oxalic acid.

4. Red Bell Peppers are One Of The Foods That Boost Your Immune System

Boost Immune System

Red pepper contains twice the vitamin C of citrus fruits and is a rich source of beta-carotene. Besides boosting your immune system, vitamin C may help maintain healthy skin, and beta-carotene helps keep your skin clean.

5. Ginger

Boost Immune System

Ginger may help reduce inflammation, which can help reduce sore throats and other inflammatory diseases. Also It may help relieve nausea. In addition, ginger may also help relieve chronic pain and may possess cholesterol-lowering properties.

6. Almonds


Almonds contain vitamin E, which is key to a healthy immune system. They are also a fat-soluble vitamin, meaning that they need to absorb fats properly. Nuts; Like almonds, they are full with vitamin and also have healthy fats, which also prevent and fight colds.

7. Turmeric is One Of The Food That Boost Your Immune System


Turmeric is a bright yellow, bitter spice that has been used for years as an anti-inflammatory in the treatment of both osteoarthritis and rheumatoid arthritis. Also, research has shown that high concentrations of curcumin, which gives turmeric its distinctive color, can help reduce exercise-induced damage.

8. Poultry


When you’re sick, chicken soup is more than just a good food with the placebo effect. It helps improve cold symptoms and also helps protect you from getting sick in the first place.

Poultry is represented by: Chicken and turkey are also rich in vitamin B6. This vitamin has an important role in many chemical reactions that occur in the body. It is vital for the formation of new and healthy red blood cells.

Broth made from boiled chicken bones contains gelatin, chondroitin and other nutrients that are good for gut healing and immunity.

9- Green tea

Green Tea

Green tea contains flavonoids, a type of antioxidant. As well as high levels of epigallocatechin gallate (EGCG), a powerful antioxidant. EGCG has been shown to boost immune system function.

Green tea is also a good source of the amino acid L-theanine, and may help produce germ-fighting compounds in your T cells.


These were some of the foods that will help you to boost your immune system. You can eat each of them in your daily routine to have the best benefits. It is you who should care for your health, So, always take care and focus on foods that will always make you stronger.