Strengthen your immune system with these foods

Strongening the immune system with foods: There are many foods that strengthen the immune system, including:

The citrus family of fruits

Citrus fruits provide adequate amounts of vitamin C, and vitamin C, so-called ascorbic acid, plays a vital role in maintaining good health and strengthening the immune system. Mini-Reviews in Medicinal Chemistry published the findings in 2014.

Strengthen your immune system with these foods

Brussel sprouts

As a good source of vitamin C and powerful antioxidants such as sulforaphane, broccoli is an excellent choice to support a healthy immune system when eaten regularly as part of a healthy diet.


Additionally, spinach is a rich source of vitamin C, so eating it can boost the immune system’s ability to fight infections.

Additionally, spinach is an excellent source of magnesium, which is essential for energy metabolism, muscle and nerve function, heart rate, immune system health, and normal blood pressure.


It was reported in a 2015 review in the Journal of Immunology Research that garlic reduces inflammation and enhances intestinal function by stimulating phagocytes, lymphocytes, and natural killer cells that produce antibodies.

Seeds of sunflowers

According to a preliminary study in mice published in the Journal of Clinical Biochemistry and Nutrition, polyunsaturated fatty acids may have immunomodulatory properties, which may help reduce inflammation. According to the findings, adding these acids to a diet rich in olive oil, sunflower oil, or hydrogenated coconut oil may modulate immune cell function.

Sunflower seeds are also a source of vitamin E, which is an antioxidant and fights free radicals, which may improve the immune system.


Ginger contains antioxidants and other nutrients that may reduce the risk of infections.

Ginger essential oil was found to affect both cellular immunity and nonspecific proliferation of T lymphocytes in a 2006 study published in the Journal of Ethnopharmacology. A number of health conditions can be treated with it.

The spice turmeric

As turmeric contains compounds with antimicrobial and antioxidant properties, it reduces the ability of microbes and viruses to multiply, as well as strengthening your immune system to fight infections.

According to a review published in the Journal of Clinical Immunology in 2007, curcumin is an immunostimulatory agent that can activate T cells, B cells, macrophages, neutrophils, natural killer cells, and dendritic cells, which may help boost immunity.

Papua New Guinea

The immune system benefits from kiwi’s vitamin C, carotenoids, polyphenols and dietary fiber.

According to a preliminary study published in the Journal of Food and Agricultural Immunology in 2008, kiwifruit extract may improve immune function.

The cacao bean

Cacao is a food relatively rich in polyphenols, which makes it a powerful antioxidant and positive for the immune system, as shown in a laboratory study on mice published in Frontiers in Pharmacology in 2013.


In a study published in the Journal of Oxidative Medicine and Cellular Longevity in 2018, honey was found to be a natural antioxidant and anti-inflammatory that may boost immune system health.


In 2012, a preliminary study published in Acta informatica medica found that papaya extract significantly reduced oxidative stress among mice and improved immune system function.

Tips for strengthening your immune system

Choosing and following a healthy lifestyle can strengthen the immune system in the following ways:

Diets should include fruits and vegetables.

Sugar suppresses immune cells that attack bacteria for a few hours after consumption.

Exercise improves sleep and strengthens the immune system.

It is important to maintain a healthy weight

Adults should sleep seven to nine hours a night. Stress hormones and inflammation can be caused by not getting enough sleep.

Reduce stress, which increases stress hormones and reduces the body’s immune response.

To avoid infection, wash your hands regularly and cook meat thoroughly.

Drinking alcohol should be avoided.

Immune boosting foods: frequently asked questions

Does there exist a vitamin that boosts immunity?

Many foods contain vitamins that strengthen the immune system, some of which have already been mentioned. Consuming fruits and vegetables daily is associated with supplying the body with essential vitamins.

Herbs can strengthen the immune system, right?

Research has shown that herbs boost the immune system because they contain compounds that may boost immunity.


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