Foods that strengthen the immune system

A healthy lifestyle, including eating certain foods, can activate the immune system and reduce the risk of infection, but there is no scientific evidence that a healthy lifestyle directly strengthens the immune system. Some diseases can be treated with it.

The following foods may help boost your immune system:

Foods that strengthen the immune system

Vitamin C-rich foods

As an antioxidant, vitamin C speeds up wound healing, reduces or delays the risk of certain cancers and heart diseases, and helps to maintain health as we age.

Vitamin C consumption of 100 to 200 mg per day by healthy people is enough to reduce the risk of chronic diseases and maintain immune system health.

The following foods are rich in vitamin C:

  • Fruits of the citrus family.
  • tomato.
  • potato.
  • Strawberry.
  • Green and red bell pepper.
  • Broccoli
  • Brussels sprouts.
  • Kiwi;


Allicin is a compound found in garlic. Chewing or crushing a garlic clove releases a powerful antibiotic. Among the foods that may boost immunity is garlic, which is commonly used as an antibacterial, antifungal, and sterilizing agent.

It was found in a 2015 review published in the Journal of Immunology Research that garlic has immunomodulatory and anti-inflammatory properties, due to its effects on inflammatory cytokines as well as its ability to activate the immune system.


Ginger’s immune-modulating and anti-inflammatory properties contribute to its ability to improve a large percentage of health conditions, according to a 2013 review in the International Journal of Preventive Medicine.

The spice turmeric

Turmeric has anti-inflammatory and antimicrobial properties, according to a 2012 review in the International Journal of Pharmaceutical Sciences and Research.


Many of the health benefits of honey can be attributed to its antioxidant content, as well as to its anti-inflammatory and antibacterial properties, which makes honey a great immune-boosting food. According to a 2017 study published in the Journal of Pharmaceutical Research.


According to a review published in the American Journal of Clinical Nutrition in 2000, increased milk consumption is especially beneficial for people suffering from immunodeficiency. As with the elderly, it may increase the immune system’s resistance to many diseases, such as infections. More studies are needed on its effects on asthma, among others.

Researchers found that yogurt containing probiotics, such as Daily lactobacilli, may increase levels of natural killer cells, interleukins, and antibodies, thus improving immunity.


In half a cup of almonds, there is 100% of the daily recommended amount of vitamin E, which keeps the immune system healthy and reduces the risk of colds.

sweet potato

In addition to being rich in vitamins, sweet potatoes contain a high percentage of beta-carotene, an antioxidant that enhances the immune system’s function. Vitamins B1 and C

Green tea

Green tea retains its antioxidant content during preparation, unlike black tea. As well as L-theanine, green tea contains immune T cells, which may help produce compounds that fight microbes.

Green tea leaf extract may act as an immunomodulator that increases levels of interleukin-8 and other immune markers in mice, according to a preliminary study published in Veterinary World in 2018.

Immune system strengthening tips

In order to strengthen the immune system, follow these general tips:

Smoking is not permitted.

Fruits and vegetables should be part of a healthy diet.

Drinks containing alcohol should be avoided.

Sleep enough.

Make sure you take the right steps to prevent infection. Hands should be washed frequently and meat should be cooked thoroughly.

Stress reduction.

Exercise helps control weight and improve immunity.

In conclusion

It consists of organs, cells, tissues, and proteins that work together to provide resistance to pathogens that cause infections and diseases, such as viruses.


Leave a Reply