Supercharge Your Immune System With These Nutrient-Rich Foods

Immune System With These Nutrient-Rich Foods


A strong immune system of the person will help him to keep healthy in his life. Some foods give you the nutrients which support your immune system and maintain it. The foods are oily fish, Berries, Kefir, and turmeric.

An immune system consists of tissues, cells, organs, and proteins. If these are together in your body then they fight with your pathogens which are bacteria and viruses. Which will cause infection or any kind of disease in your body.

When the immune system of personal contact with pathogens they trigger the immune response. The immune system will free the antibodies which attach to the antigens on the pathogens and they will kill him. The foods that are associated with your diet may boost a person’s immune system response.

Is it true that eating foods will boost the immune system?

Well, there is no such kind of single food that contains a magic cure and gets you rid of the illness. If you eat a healthy diet that is full of minerals and vitamins that support your immune system will boost your immunity. It can also stop illness and help you to bounce back when you are sick.

There is no doubt in the statement that a healthy diet will improve your immunity from illness. The food or anything which you put in your body will be important for the immune system and your overall health.

10 Foods that boost your immune system:

  1. Citrus Food
  2. Fatty Fish
  3. Blueberries
  4. Red bell peppers
  5. Broccoli
  6. Garlic
  7. Turmeric
  8. Ginger
  9. Kefir
  10. Almonds

1. Citrus Food:

Citrus Food

Many people go straight to Vitamin C after they have caught a cold. Because it will build your immune system. Vitamin C will increase the production of white cells in your body which will fight your infections.

All Citrus foods contain high vitamin C. Instead of choosing from various varieties, you can add vitamins to your meal. The popular citrus fruits are oranges, tangerines, lemons, limes, clementines, and grapefruit.

You have to contain vitamin C every day because your body doesn’t store anything or neither produces any food. The recommended vitamin C for a person to take daily is 90 mg for men and 75 mg for women. If you are a person to take supplements then you have to create a limit which is 2,000 mg per day. You won’t cross that limit.

2. Fatty Fish:

Fatty Fish

Fatty fish are a good source of anti-inflammatory fat and if you eat omega-3 more it will give a good shape to your immune system. You can consider these for eating:

Herring, Sardines, Trout, Mackerel, Salmon, and Albacore tuna.

There are a few fishes that include mercury and another kind of contaminants that are harmful to children and fetuses. Pregnant women and the parents of small children should have to concern with their doctor before eating any kind of fish.

3. Blueberries:


This food contains a basic type of Flavonoid which is called Anthocyanin which contains antioxidant properties that help the immune system of a person get boosted. According to the study which states that flavonoids play a very important role in the respiratory tract and the immune defense system.

4. Red bell peppers:

4. Red bell peppers:

If you think that citrus food has the most vitamin C of any vegetables or any fruit and think again. Red bell peppers include almost 3 times as much vitamin C (127 mg) and the Florida orange has 45 mg. They are also a rich origin of beta-carotene.

Vitamin C will also improve and maintain your healthy skin as well as boost your immune system too. Beta carotene which your body will convert into Vitamin A and will help your skin and eyes be healthy.

5. Broccoli:


This food is supercharged with minerals and vitamins and these are packed with vitamins A, C, and E. This food also covers with fiber and other antioxidants. There are the healthiest vegetables that you can put on your plate.

6. Garlic:


This pungent vegetable includes many health benefits if you eat it. The benefits include that it will improve overall health as well as the immune system. It may also boost the functions of your immune which will be linked to supporting the response of white blood cells. These white blood cells will fight the flu and cold viruses.

7. Turmeric:


 It is a yellow spice that most people use in cooking. This ingredient will include in a few alternative medicines. If a person takes this ingredient then it will help a person’s immune system. This is all because of the qualities available in the circuit which is a compound in turmeric.

8. Ginger:


This is another ingredient that may turn you from illness because it decreases the inflammation in your body. Which will reduce sore throat and inflammatory illness. It may also help a person from nausea.

While ginger will be used in many sweet desserts and ginger packs with some heat in the form of gingerol. Gingerol is a relative kind of capsaicin. Ginger ingredients also decrease chronic pain and also it might even possess cholesterol-lowering properties.

9. Kefir:


It is a fermented drink that contains cultures of bacteria that are important for health. According to the research, kefir will also improve the immune system. If you drink kefir daily that it can help you in three things which are:

  • Increase the antioxidants activities
  • Fighting Bacteria
  • Decrease the inflammation

Most of the research that supports this was carried this in the laboratory of the animals. They need to understand how kefir will stop diseases in the human body.

10. Almonds:


These are fantastic sources of Vitamin E. Almonds contain magnesium, manganese, and fiber. A small quarter or handful cup of almonds is a healthy snack that gives advantages to your immune system.


The whole article consists of the top 10 foods that will boost the immune system of the body. These foods also help you from multiple diseases and illnesses.

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