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14 types of food that boost your immune system

You can strengthen your immune system through feeding your body with certain types of food.

If you are searching for ways to prevent infections like cold or flu then the first step is visiting your nearby grocery store.

In this article, we will mention 14 immune system boosters that are important to be included in your meals.

Warning ⚠️: 

Currently, researches have shown that there is no diet or supplement that helps in preventing COVID-19 except social distancing and proper hygiene.

However, the different types of food that will be mentioned can boost the immune system and make it stronger. 

1. Citrus fruits 

After having cold, most people run to take vitamin C as it helps in building their immune system. 

That’s true because vitamin C increases the production of white blood cells that fight infections.

All citrus fruits like lemons, oranges, grapefruit, and clementines are rich in vitamin C. 

Broccoli contains different types of vitamins and minerals like vitamins A, C, and E. 

It is one of the healthiest vegetables as it is rich in fiber and many other antioxidants but make sure to cook it a little or better not at all to maintain its benefits.    

Garlic is well known for its important role in fighting infections thus it’s almost available in  every kitchen in the world. 

It’s rich in sulfur-containing compounds that helps in boosting the immune system. 

5. Ginger 


 Ginger is an important tool in decreasing inflammation and nausea. It also contains cholesterol-lowering properties and can decrease any chronic pain. 

6. Spinach

Spanish is able to increase the infection-fighting ability of the immune system as it is rich in vitamin C as well as many antioxidants and beta carotene. 

It is also healthier to be little cooked in order to maintain its nutrients and makes it easier to absorb vitamin A.

Plain yogurts that are not flavored with sugar are a great source of vitamin D. 

Vitamin D helps in regulating  the immune system and boosting the body’s natural defenses against viruses and diseases.

Nuts like almonds are rich in vitamin E and other healthy fats. 

Vitamin E is essential in preventing and fighting colds. Almonds are packed with the vitamin E and also have healthy fats that are powerful for a healthy immune system. 

It is enough to take about 15 mg of vitamin E per day which is approximately a half cup of almonds. 

Trusted Source

Sunflower seeds contain wide range of nutrients like magnesium, phosphorus, and vitamins E and B6. 

This helps in regulating and maintaining the function of the immune system.

Turmeric is used as an anti-inflammatory in treating osteoarthritis as well as rheumatoid arthritis.

SourceStudies have shown that high levels of curcumin, which is responsible for giving turmeric its color, helps in decreasing the exercise-induced muscle damage and it’s considered as an immune booster.

Green and black tea contain high levels of a powerful antioxidant called epigallocatechin gallate (EGCG). 

Researches have shown that EHCG enhances the function of the immune system . 

In addition, green tea is rich in amino acid       L-theanine which helps in the the production of germ-fighting compounds.

Papaya is a fruit rich in vitamin C, potassium, magnesium, and folate. 

It also contains a digestive enzyme called papain that has anti-inflammatory effects.

13. Kiwi

Kiwi contains high levels of nutrients like folate, potassium, vitamin K, and vitamin C which boosts the white blood cells to fight infections.

Poultry like chicken and turkey is rich in vitamin B-6 that is important in the formation of new and healthy red blood cells. 


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