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Foods to Boost the Immune System

Foods to boost the immune system

Some foods can be good for your immune system and can help to boost your immune system. The health of your Immune system is essential for your physical health because some causes may weaken your Immune System.

Let’s get into the details of those foods.

Foods to Boost the Immune System

Immunity booster foods

Citrus Foods

Citrus foods have Vitamin C which helps to boost and build your immune system. It is considered that Vitamin C may increase the production of white blood cells in the body that fight against infections.

All citrus foods contain Vitamin C; you can add a squeeze of any citrus food in your meal. Citrus foods like oranges, lemons, grapefruit, limes, pineapple, and tangerines. Your body can’t produce or store it, so you need daily vitamin C for your health.

It has been proven by research that an adult woman should take 75 mg of Vitamin C, and an adult man should take 90 mg of Vitamin C daily.

Red Bell Peppers

Red bell pepper contains a tremendous amount of Vitamin C, and it contains almost three times Vitamin C (127 mg) as much as a Florida Orange 45 mg. Vitamin C not only maintains your healthy skin but also helps to boost your immune system.


Broccoli is enriched with vitamins and minerals, and it is supercharged with vitamin A, vitamin C, and vitamin E. It is packed with fiber as well and other antioxidants. Broccoli is one of the healthy vegetables that can be on your plate in your meal.

Try to steam this broccoli instead of cooking it because too much cooking can be dangerous for the nutritions it contains. So, it’s better to cook it a little, but steaming is the best way.


Spinach is supercharged with Vitamin C and also rich in many antioxidants and beta carotene, which may help to increase the fighting ability of the Immune system. Similar to broccoli, it should also not be cooked too much because it retains its nutrients.

Light cooking of spinach makes it easy to absorb Vitamin A, and it also permits other nutrients to release from oxalic acid, an antinutrient.


Garlic is one of the foods which is found in every cuisine in the World. It fights against infections, and it also has the properties to boost your Immune system because Garlic has a heavy concentration of Sulfur-containing compounds, such as allicin.


Yogurt may help your immune system to fight against infections and diseases. It is better to take plain yogurt instead of taking any flavored or sweet yogurt. If you want to add any sweetness to yogurt, you can add healthy fruits and a drizzle of honey as a replacement.

Yogurt is an excellent source of Vitamin D, and it helps regulate your immune system and boosts your body’s natural defenses against diseases.


Almonds are the antioxidants that help to maintain the health of your immune system. These are enriched with Vitamin E, and when it comes to fighting off and preventing colds, then you’ll find Vitamin E at the backseat of Vitamin C.

Almond is one of the fat-soluble vitamins that need fat to be adequately absorbed. Almonds are nuts that are not just full of vitamins, but also full of healthy fats. An adult needs about 15 mg of Vitamin E every day. A half-cup of Almonds which may be 46 shelled almonds, offers you a 100% recommended daily amount.

Sunflower Seeds

Sunflowers are packed with many nutrients such as Phosphorus, magnesium, Vitamin B-6, and Vitamin E. Vitamin E is essential for maintaining the health of your Immune system and regulating it to fight against infections.

Leafy greens and avocados are also full of Vitamin E, and sunflowers also contain high amounts of selenium. An adult needs just 1 ounce, which is half of the selenium.


Ginger helps cure inflammation, decreases it, and helps reduce a sore throat and other inflammatory illnesses. Moreover, Ginger can also deal with nausea. There is some heat in Ginger in the form of gingerol, which is a relative of capsaicin.

Ginger is used in many sweet desserts, and it helps to decrease chronic pain; it might have the properties of lowering cholesterol.


Turmeric helps to cure many infections itself, and it has also been used for years as an anti-inflammatory in treating osteoarthritis and rheumatoid arthritis. This yellow and spicy turmeric can help to decrease exercise that includes muscle damage.

You’ll find Curcumin in a high concentration of turmeric, and it also helps boost your Immune system.

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You must take the foods to boost the immune system. Everyone wants to live a healthy life, and it is possible when your immune system is robust and improved. If your immune system has a deficiency of any kind, you are at risk because there will be fewer white blood cells and other antibiotics.

Your immune system needs to be strengthened to fight off inflammation, infections, colds, and viruses. First, get to know if your immune system is weak or not, the symptoms. After that, follow different ways to improve support and strengthen your immune system.

Zinc-rich foods, vitamin C, pro-biotin, turmeric are prominent foods to boost the immune system.



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