15 foods to Boost your immune system

Healthy-foods-boost-your immune-system

Healthy foods work as Immune system boosters:

Feed your body with an immune system diet, it may help you to keep your immune system strong and healthy. If you want to prevent disease and winter colds. You can plan your meal including these powerful healthy foods to boost your immune system.  There are vitamins for the immune system, how can we boost the immune system with the help of healthy foods? Food works as a  natural immune booster. Natural foods are very beneficial for your health. here, you find the list of healthy foods to boost the immune system

Citrus food :

The vitamin C immune system is very helpful to boost your immune system. Vitamin C helps to increase the production of white blood cells. Our body does not produce or restore it. You need to take vitamin C on a daily basis to stay healthy. It is easy to add vitamin C to your daily food. Citrus foods are key to fighting against infections such as Grapefruit, oranges, tangerines, lemons, limes, and clementines. 

Red bell peppers:

Bell peppers contain as much Vitamin C as citrus fruits. . Red bell peppers are a rich source of Beta carotene. It helps to boost the immune system. Vitamin C helps to maintain healthy skin. Beta carotene helps to keep your eyes and skin healthy.  you can strengthen your immune system by using vitamin C 


Broccoli is a nutrient-packed powerhouse to support your immune systems such as vitamins and minerals. One cup of broccoli provides as much Vitamin  A, C, and E, as many antioxidants and fiber. The vegetables consist of beta-carotene, potassium, magnesium, zinc, and iron. Broccoli supplies an array of Vitamin B (B1, B2, B3, and B4 ) Broccoli is one of the healthiest vegetables you can add to your daily food salads and use in different ways. 

Garlic : 

Garlic adds more flavor to every cuisine. It also consists of zinc and is very beneficial for health. It has the capacity to fight against infections. Garlic is also helpful in lowering blood pressure and slowing down the hardening of arteritis. Garlic has immune-boosting properties. It contains sculptures containing compounds such as 

Garlic has antibacterial, antiviral, and antifungal properties. It plays a vital role in heart disease, cancers, and other conditions. The anti-viral properties are helpful in reducing the severity of colds, flu, and other infections garlic boosts the portion of the immune system that tasted fights viruses and cancer. 


The use of ginger reduces sore throat, reduces inflammation, and decreases nausea. it packs some heat in the form of gingerly. Ginger may also help decrease chronic pain and possess cholesterol-lowering properties. Ginger comes with anti-inflammatory and immune system properties. Antioxidants in ginger guard against arthritis, cancer, and neurodegenerative disorders. 


Spinach is rich in vitamin C and packed with numerous antioxidants and beta carotene, which may increase infection-fighting ability, similar to broccoli, spinach is healthiest, but it is cooked as little as possible so that it can retain nutrients. Light cooking enhances its Vitamin A and benefits other nutrients. 


Yogurt is a great source of vitamin D. The vitamin D immune system helps to regulate the immune system and boosts our body’s natural defenses against diseases. You can sweeten plain yogurt with healthy yogurt and drizzle honey instead. 


When you are frightened against colds, Vitamin E works as a backseat to Vitamin C. Vitamin E is a key to keeping a  healthy immune system. Vitamin E is a fat-soluble vitamin, it requires the presence of fat to absorb properly nuts, and almonds, are loaded with vitamins and have healthy fat. 


Turmeric is a key ingredient in many curries. immune boosting vitamins have been used for years as an inflammatory in both osteoarthritis and rheumatoid arthritis. Turmeric has a distinctive color, helping reduce exercise-induced muscle damage. 

Green tea: 

Black and green teas are packed with flavonoids, it is a type of antioxidant. Green tea really excels in levels of epigallocatechin gallate, EGCG another powerful antioxidant. EGCG has been shown to enhance the immune system. Green tea is steamed and not fermented. Green tea is a good source of the amino acid L theanine. L theanine aids in the production of germ-fighting compounds in your T cells. 


Papaya is another food, loaded with vitamin C. You can find 224 of the daily recommendation of vitamin C in a single papaya. Papaya has a digestive enzyme called papain, which has anti-inflammatory effects. Papaya has enriched with potassium, vitamin B, and folate. Which are beneficial for overall health. 


Kiwi is naturally full of tons of essential nutrients including folate, potassium, vitamin K and vitamin C. It boosts white blood cells to fight infections. The other nutrients keep the rest of the body functioning properly. 


When you are sick, chicken soup with a placebo effect. It helps to improve the symptoms of cold and getting sick in the first place. Mutton and turkey are high in vitamin B-6. Vitamin B-6 plays an important part in many chemical reactions. Chicken bones contain gelatin, chondroitin, and other nutrients to get healthy and boost immunity. 

Sunflower seeds: 

Sunflower seeds are full of nutrients, including vitamin B-6, magnesium, and phosphorus, and are incredibly high in vitamin E. It is a powerful antioxidant. Vitamin E is important in regulating and maintaining the immune system. The other foods are high amounts of avocados and dark leafy greens. 

Foods high in zinc: 

Zinc is a mineral that is essential for good health. Shellfish help to boost the immune system; some shellfish are enriched with Zinc. Meat is an excellent source of zinc, shellfish, and legumes, like chickpeas, lentils, seeds, nuts, eggs, whole grains, vegetables, and dark chocolate.

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