foods that boost immune system

Top 10 Foods That Boost Immune System

Some foods contribute to a healthy immune system. If you want to prevent cold, flu, and other diseases, your first stop should be the food shop. Plan your diet with these 10 foods that boost immune system.

Cells, organs, tissues, and proteins make up the immune system. These work together to fend off pathogens, like bacteria, viruses, and foreign substances that cause infection or disease.


When a pathogen enters the body, the immune system initiates an immunological reaction. The antibodies in the immune system are released, these bind to pathogen antigens and kill them.

A robust immune system contributes to a person’s overall health hence the need to eat immune-boosting foods.


Foods That Boost Immune System

Adding certain meal to your diet could enhance the efficiency of your immune system. Below are 10 foods that boost immune system.

1. Blueberries

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Blueberries have anthocyanin, a flavonoid with antioxidant qualities that can enhance a person’s immune system.

According to a 2016 research, flavonoids play a vital role in the immunological defense system of the respiratory tract.

People who ate flavonoid rich meals were shown to be less likely to contract an infection of the upper respiratory tract, or common cold, when compared to people who didn’t.


2. Dark chocolate

Dark Chocolate and Cocoa
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Dark Chocolate

Dark chocolate is loaded with theobromine, an antioxidant that boosts the immune system by shielding the body’s cells from free radicals.

Free radicals are chemicals produced by the body when it digests food or is in touch with contaminants. Free radicals can cause cell damage and lead to disease.

Despite its health benefits, dark chocolate is laden with calories and saturated fat, so consume it in moderation.

3. Broccoli

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Broccoli is high in vitamins and minerals. Broccoli is one of the healthiest veggies you can eat because it is laden with vitamins A, C, and E, in addition to fiber and other antioxidants.

The key to preserving its potency is to cook it for the shortest possible time, if at all. According to research, microwaving or steaming are some of the best ways to retain more nutrients in meals.

4. Garlic

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Garlic enhances the flavor of food and is usually used medicinally.

Its effectiveness in fighting illnesses was recognized by early civilizations. Garlic can help delay artery hardening, and it is used to treat high blood pressure.

Garlic’s immune-boosting abilities seem to be because of the high quantity of sulfur-containing substances like allicin.


5. Spinach

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Spinach makes our list of foods that boost immune system not only because it’s high in vitamin C but also because it’s high in antioxidants and beta-carotene, both of which may help our immune systems battle infections.

Spinach, like broccoli, is healthiest when boiled as little as possible to preserve its nutrients. However, gentle heating improves absorption of vitamin A and permits other nutrients to be freed from the antinutrient oxalic acid.

6. Ginger

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Another component that many persons resort to when down with cold or flu is ginger. Ginger can help reduce inflammation, which can help with sore throats and other inflammatory disorders. It may also alleviate nausea.

While ginger is commonly used in sweet treats, it also contains gingerol, a heat producing agent,gingerol,gingerol, and a cousin of capsaicin.

Ginger can also help with chronic pain and may have cholesterol-lowering qualities.

7. Yogurt

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Look out for yogurts with the inscription “live and active cultures” on the label, such as Greek yogurt. These cultures could help your immune system battle diseases by stimulating it.

Buy plain yogurt instead of flavored and sugar-laden varieties. You can also sweeten plain yogurt with fresh fruits and a dab of honey.

Yogurt is also a good source of vitamin D, so go for those fortified with this vitamin. Vitamin D is thought to enhance our body’s natural defenses against illnesses and help regulate the immune system.

8. Almonds

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Vitamin E comes behind vitamin C when it comes to avoiding and battling colds. However, this potent antioxidant is needed for a healthy immune system.

It’s a fat-soluble vitamin, meaning fat is needed for it to be absorbed . Almonds are rich in vitamin E and also contain healthy fats.

Adults require approximately 15 milligrams of vitamin E daily. A half-cup of almonds (approximately 46 whole, shelled almonds) delivers about 100% of the daily value.

9. Sunflower seeds

Sunflower seeds
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Sunflower seeds

Magnesium, phosphorus, and vitamins B6 and E are all found in sunflower seeds.

Vitamin E aid the regulation and maintenance of immune system function. Avocados and dark leafy greens are two other foods rich in vitamin E.

Sunflower seeds are high in selenium as well. One ounce contains about half of the selenium that an average adult requires each day. Much research, largely on animals, has looked into its ability to combat viral illnesses like swine flu (H1N1).

10. Turmeric

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Turmeric is a common component in many curries. For years, this bright yellow, bitter spice has been utilized as an anti-inflammatory in the treatment of rheumatoid arthritis and osteoarthritis .

High doses of curcumin, gives turmeric its unique color, have been shown in studies to help reduce exercise-induced muscle damage.

Based on animal research, curcumin shows potential as an immune booster with antimicrobial effects.


A robust immune system is necessary to protect your body against infections and diseases.

By adding these 10 foods that boost immune system in your diet, you arm your body with the nutrients it needs to maintain a strong and resilient immune system.