Foods That Help Boost the Immune System

In daily life, you can find many types of food that can help boost your immune system. Below is a list of foods that are very beneficial for health, helping your body enhance its ability to fight off certain diseases.

1. Chokeberry

Recent studies indicate that chokeberry can kill H1N1 flu viruses and aid infected individuals in recovering more quickly. Furthermore, chokeberry is high in antioxidants, which help enhance your body’s ability to withstand various diseases.

2. Button Mushrooms (Unopened Mushrooms)

Don’t discard unopened mushrooms, as they contain significant amounts of selenium and antioxidants that can help you fight against H1N1 flu. Nutrients like riboflavin and niacin found in button mushrooms also play an important role in the immune system.

3. Acai Berries

Acai berries contain similar compounds to those found in chokeberries. Additionally, this berry contains an antioxidant known as anthocyanin, which effectively combats aging. Acai berries are typically processed into juice or dried and made into powder.

4. Oysters

Known as an ideal food for romance, oysters are also rich in zinc, which enhances your immune system. Additionally, consuming oysters helps wounds heal faster.

5. Watermelon

Not only is ripe watermelon a nutritious and refreshing food during the summer, but it also contains antioxidants and glutathione that help boost immunity and combat certain infectious diseases. Additionally, watermelon rind has cooling properties, making it suitable for preparing traditional remedies for heat-related ailments.

6. Cabbage

Cabbage is high in glutathione, which helps enhance the immune system. This nutritious vegetable is relatively inexpensive and very popular during the winter months. Cabbage can be prepared in many ways for your family meals, such as soups, stir-fries, boiled dishes, or salads.

7. Almonds

A handful of almonds can boost your immune system and reduce the risk of stress. Moreover, consuming ¼ cup of almonds provides 50% of your daily vitamin E needs. Almonds are also rich in riboflavin, niacin, and vitamin B, helping you recover quickly after stress.

8. Grapefruit

Grapefruit is a fruit that provides a large amount of vitamin C, which helps boost immunity against colds. Bitter grapefruit also contains many flavonoids that enhance immune system activity. If you do not like the bitter taste of this fruit, you can substitute it with oranges or tangerines, which have similar effects.

9. Wheat Germ

Wheat germ, a part of the wheat kernel, is very rich in nutrients. It also contains high levels of zinc, antioxidants, vitamin B, and minerals. Additionally, wheat germ is a composite food rich in fiber, protein, and fats, which is very beneficial for your health and immune system.

10. Yogurt

Drinking a cup of yogurt daily can help boost your resistance to the flu. Some scientists believe that yogurt can help our bodies enhance the immune system and combat certain diseases. The vitamin D in yogurt helps the body better absorb calcium and phosphorus from food.

11. Garlic

Garlic provides antioxidants that help boost the immune system. Furthermore, garlic can help eliminate H. pylori, a bacterium that causes ulcers and stomach cancer. It is also used as a remedy for various ailments such as abdominal pain, colds, bloating, indigestion, liver issues, cardiovascular problems, arthritis, hypertension, and diabetes.

12. Spinach

Considered a “superfood,” spinach is very nutrient-rich. It contains folate (the general name for folic acid), which helps your body produce new cells and repair DNA. Spinach is also high in fiber and antioxidants like vitamin C, which are excellent for your immune system.

13. Tea

Both green tea and black tea are rich in polyphenols and flavonoids, which help enhance your body’s resistance to diseases. These antioxidants seek out free radicals and eliminate them. Caffeine-free teas also have similar effects.

14. Sweet Potatoes

Like carrots, sweet potatoes are high in beta-carotene antioxidants, which help combat the formation of free radicals. Additionally, sweet potatoes are very rich in vitamin A, which helps slow down aging and may reduce the risk of cancer.

15. Broccoli

You can easily find this immunity-boosting vegetable at markets and supermarkets. Recent studies have shown that broccoli contains a chemical that can help enhance the immune system in mice. Furthermore, broccoli is very rich in vitamins A, C, and glutathione – effective antioxidants that are great for skin, eyesight, strong bones, and muscles.

16. Grape Juice

Drinking grape juice twice a day, at 10 AM and 3 PM, can benefit your cardiovascular and lung health.

17. Fresh Lemongrass

In your daily meal preparation, you can add finely chopped fresh lemongrass to sauces or dressings to enhance flavor and boost health. The essential oils in lemongrass have anti-inflammatory effects against viruses.

18. Fresh Turmeric

Turmeric contains curcumin, which helps combat various viruses while also providing anti-inflammatory and wound-healing properties. Therefore, regularly using fresh turmeric is one of the safe ways to prevent illnesses.

19. Fresh Ginger

Ginger helps to soften blood vessels, improve blood circulation, and enhance the immune function of the respiratory system. You can drink 1-2 cups of ginger-infused water in the afternoon or in the evening before sleeping to boost your body’s resistance.

20. Sunflower Seeds

Sunflower seeds are a food that enhances the immune system. Additionally, they help reduce the risk of chronic diseases such as Alzheimer’s and cardiovascular issues.

21. Papaya

Papaya is very rich in antioxidants, helping to reduce inflammation, lower cancer risks, and improve digestion.

22. Kiwi

With high levels of vitamins C, K, and E, kiwi helps treat asthma and boost the immune system. This fruit also prevents colds and flu while supporting digestion and improving eyesight.

23. Fruits Rich in Vitamin C

Many studies have shown that vitamin C helps strengthen the immune system by protecting white blood cells and eliminating harmful cells. Therefore, if you want to boost your immune system, you should eat plenty of fruits rich in vitamin C.

24. Protein-Rich Foods

Protein is a fundamental building block of the body, constituting 18% of human body weight. Adequate protein intake is essential for a healthy body and enhanced immunity, especially in children who require double the protein of adults. Lean meats also contain zinc, which helps white blood cells fight infections and inflammation. Protein-rich foods include chicken, beef, seafood, and mushrooms.

25. Walnuts

Walnuts are rich in healthy omega-3 fatty acids, which are beneficial for children’s immune systems. Many studies have shown that omega-3 helps the body fight diseases and reduces the risk of respiratory infections in children.

26. Berries

Berries provide essential antioxidants for children. They prevent the formation of free radicals that can damage internal organs. Berries also help enhance the immune system thanks to anthocyanins, which are rich in vitamins A and C.

27. Avocado

Avocado contains healthy fats and vitamin E. Both are key components for boosting children’s immune systems. The vitamin D in avocados helps strengthen bones, absorb calcium, regulate certain enzymes, and supports insulin, parathyroid hormone, and the immune system. A deficiency in vitamin D can lead to poor bone development, cardiovascular problems, and weakened immunity.

28. Brussels Sprouts

Brussels sprouts provide numerous nutrients that enhance immunity. (Photo: Getty).

In an interview with HuffPost, nutrition expert Kylene Bogden stated, “Among cruciferous vegetables, Brussels sprouts are the ‘star.’ They not only act as a natural detoxifier for the body but also provide abundant vitamin C, B6, fiber, and potassium.”

29. Pear

In addition to providing vitamin C to boost immunity, pears also contain pectin fiber that nourishes the gut’s beneficial bacteria. According to expert Beckerman, pectin fiber helps regulate the immune system’s activity, protecting the body from colds, flu, and infections.

The above are immune-boosting foods recommended by nutrition experts. Start including them in your daily meals today to ward off illnesses!

30. Cranberries

Nutrition expert Tracy Lockwood Beckerman states: “The phytochemicals in cranberries have been shown to have antioxidant and antibacterial effects. In fact, there is increasing evidence that the phytonutrients in cranberries may promote healthy aging.” Therefore, consuming cranberries will help the body fight infections and boost immune health.

Cranberry juice. (Photo: Health).

31. Honey

Honey is regarded as a “miracle remedy” for the sick. Expert Michalczyk states: “According to research, honey is rich in vitamins, minerals, amino acids, antioxidants, particularly flavonoids and phenolic acids, which help protect the body from diseases. Moreover, honey is a natural remedy that helps reduce coughs and boosts energy levels for those who are unwell. Notably, when combined with citrus fruits, ginger, and green tea, the immune-boosting effects are amplified significantly.”

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