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Give Your Immune System A Boost By Eating These Delicious Foods

February 7, 2023

The immune system is the body's natural defense system that destroys bacteria, fungi, parasites, and viruses causing infection and disease. It is made up of a network of cells, tissues, and organs that work together to defend the body. There are many nutrient-rich foods individuals can add to their diet to add a boost to an immune system. They help fight off colds, cases of flu, and cancer-causing free radicals. Learn what can be added to any healthy diet to reap the rewards and boost your immune system now.

Citrus Fruits

There has been much debate over the argument that vitamin C can help fight off a cold. However, it is common knowledge vitamin C provided by citrus fruits such as oranges, lemons, limes, grapefruit, tangerines, and clementines contains antioxidants that can help prevent a cold before it happens. Those who believe vitamin C does fight the common cold believe it can reduce the symptoms by almost twenty-five percent by using one to eight grams. daily Some other foods containing high levels of vitamin C include sweet potatoes, bell peppers, papaya, tomatoes, broccoli, Brussel sprouts, and butternut squash.


Garlic is known for its wide range of health benefits such as strengthening the immune system and preventing heart disease, high blood pressure, and high cholesterol. It has also been known to fight off free radicals that cause cancer. Throughout seven different studies, it was determined cooking with a lot of garlic or eating it raw provides a thirty percent reduction in the risk of colorectal cancer. Individuals who use garlic on a regular basis have stronger immune systems, suffer from fewer colds per year, and have less severe symptoms that do not last as long as those who do not cook with garlic.


There are many benefits to adding ginger to a diet. It is known to protect the body against bacteria, reduce inflammation like arthritis, asthma, and irritable bowel syndrome (IBS), and can regulate the immune system. It is also widely used to fight both cold and flu infections. However, there has been no scientific evidence to back these claims. To make an excellent immune-boosting tea, boil water, peel ginger and turmeric, and cut two slices of lemon. Add ginger, turmeric, and lemon to the boiled water and allow it to steep for five minutes or so. For antibacterial properties and to sweeten it, add a teaspoon of honey.

Chicken Noodle Soup

Eating when you are feeling under the weather can sometimes be a daunting task. However, your body needs energy provided by food to fight off viruses, bacteria, and infection. One great source of energy and an immune-boosting food happens to be chicken noodle soup. Chicken noodle soup can thin built-up mucus, and block the migration of white blood cells that help fight inflammation. Four ingredients individuals can add to chicken noodle soup to increase its boost to their immune system are fresh garlic, onions, lemon, and parsley.

Sweet Potatoes And Yummy Yams

Health benefits from sweet potatoes are plenty and include promoting healthy weight loss, boosting the immune system, improving digestion, treating inflammation, and relieving symptoms of asthma and bronchitis. Sweet potatoes also help prevent dehydration, treat stomach ulcers, reduce arthritis pain due to the anti-inflammatories, and aid in the prevention of cancer. They can also help in regulating the blood sugar levels of those who have diabetes.

One sweet potato has about one hundred and twelve calories, zero percent of the daily value of fats and cholesterol, and plenty of vitamins and minerals that help boost an immune system. In just one sweet potato there is three-hundred and sixty-nine percent of the daily value of vitamin A, which is extremely beneficial to the immune system and skin health.


Individuals who drink a few cups of green or black tea every day tend to get sick less than those who do not, due to the many nutritional benefits teas provide. L-theanine, an amino acid present in both black and green tea, contributes to a boost in the immune system. Each tea is unique and has its own health benefits. Most teas fight off bacterial, fungal, and viral infections that cause diseases and illnesses like influenza. There a wide variety of different kinds of teas that harbor various health benefits. To further increase their immune-boosting power add honey, lemon, ginger, or turmeric.


Mushrooms are another food promoting a healthy immune system, as they increase the production of white blood cells that fight off infection. More than that, mushrooms are high in B vitamins, fiber, minerals, and protein, and low in calories and carbohydrates, which makes them an excellent addition to any healthy diet.

Due to the high level of anti-inflammatories and antioxidants, mushrooms destroy cancer-causing free radical cells, and also lower inflammation that can be the cause of many other diseases. They also help alkalize the body, which improves immunity and balance an individual's pH level, which is crucial for good health because the disease cannot grow in an alkaline environment.


When you want to boost your body's immune system, you can do it naturally by eating the most nutritious foods. Dark, leafy greens are recommended by dietitians because these foods contain high levels of minerals, antioxidants, and vitamins. Broccoli is considered one of the most versatile vegetables to buy because you can consume it raw in salads or by dipping it in a low-calorie salad dressing. You can also cook it in a variety of ways such as boiling it before drizzling it with butter or adding shredded cheese. Broccoli offers the body an assortment of nutrients, including vitamins A, B6, and C, along with calcium, iron, and magnesium.

Bell Peppers

You can find yellow, orange, red and green bell peppers at farmers markets and grocery stores. When looking for an easy vegetable to grow in a garden, bell peppers are easy ones to grow directly in the soil or in containers. This is one of the least expensive vegetables available at a supermarket, and it contains numerous nutrients your body needs to improve its immune system. Bell peppers are rich in vitamin C, vitamin B6, and manganese. Learn how to use these vegetables in a variety of ways in your cooked recipes along with slicing the raw vegetables to have a snack.


If you want to improve your body's immunity levels at breakfast, make sure to buy small containers of yogurt. These often contain tasty fruit such as strawberries, blueberries, or cherries. This calcium-rich food usually has active cultures offering good bacteria that will help your digestive system to remain healthier. When you add this food to your menus approximately three times a week, you can avoid having health problems such as nausea, diarrhea, and vomiting. Yogurt also offers additional nutrients, including protein, magnesium, and vitamin B6. While this tasty dairy food is available at supermarkets, you can also make it at home with a small electronic appliance and the proper ingredients.


Spinach is another dark leafy green vegetable you can cook or eat raw. This food is usually available in a supermarket, but you can also grow it in a garden. Spinach can be found year-round, and it is often offered at a low price. Rather than using regular lettuce on sandwiches or in salads, use fresh spinach. With large quantities of calcium, iron, and vitamin C, this vegetable has anti-inflammatory properties, especially when you cook it with garlic and olive oil. Do not forget to add this vegetable to stir-fry recipes or scrambled eggs to make a delicious meal.


The roots of the turmeric plant are ground into a spice added to foods to give the ingredients a special flavor. In Asian cuisine, the roots of turmeric are often sliced and used in stir-fry recipes. New studies reveal this plant-based food contains lots of curcumin, which can reduce the inflammation in the body to prevent cancer, dementia, and related conditions, as well as heart disease. If you suffer from arthritis or depression, add turmeric to your main and side dishes. Turmeric has several powerful nutrients, including vitamin C, iron, and flavonoids to help your body resist countless infections.

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