Immune-boosting foods you need for a healthy body

44 type of super immune-boosting foods


It has been proven that a good diet is immune-boosting as it improves the immune system, therefore you will not have many diseases.

Many of these foods have enough vitamins and minerals that help improve the body’s response to various illnesses or colds.

According to the World Health Organization, a balanced diet should have a balanced caloric intake as fats must not exceed 30%; saturated fats 10%; trans fat 1%, sugar should be less than 10% and some recommend that it be less than 5%, salt should not exceed 5 grams per day, which is equivalent to 2 grams of sodium per day.


In this article, We are going to tell you about 44 types of immune-boosting foods. So let’s start. 

Vegetables as immune-boosting foods

Sweet potatoes

Like carrots, sweet potatoes are an amazing source of beta-carotene, which the body transforms into vitamin A to fight free radicals.

In this way, they not only immune-boosting food but also slow down the aging process,

keeping the skin healthy and protecting it from UV radiation.


It is a superfood with a large number of polyphenols, which makes it an excellent antioxidant.

There are studies that show that if you steam this vegetable, it increases the effectiveness of antioxidants.


It contains lycopene, an antioxidant that is capable of reducing cholesterol synthesis, LDL oxidation (when free radicals oxidize polyunsaturated fatty acids), and pressure in patients with hypertension.


Broccoli has the highest known nutritional value as it has several vitamins such as A, C, B1, B2, B3, and B6 so it’s great immune-boosting food.

The broccoli stem has many properties such as antioxidants and fiber.

Broccoli has a chemical compound that stimulates the immune system, it also fights free radicals that help tissue damage and contribute to aging.

Serving 200 grams of broccoli will cover the basic needs of vitamin C, folic acid, and two-thirds of vitamins A.

It is also a food that does not have many calories and is a great source of calcium, potassium, iron, iodine, zinc, copper, and manganese.


Like broccoli, spinach has large amounts of antioxidants and beta-carotenes that increase the immune system’s ability to fight infections.

it also favors cell division which repairs DNA.

Consuming 100 grams of this food provides all the vitamin A, half of the vitamin C, a quarter of magnesium and iron that the body needs.

Spinach prevents cell damage and reduces the risk of cardiovascular and degenerative diseases.

It prevents atherosclerosis and prevents cholesterol from oxidizing and generating LDL, which is bad cholesterol.

Bell pepper

According to the United States Department of Agriculture, a cup of chopped red bell peppers contains about 211% of the daily intake of vitamin C that your body needs.

Vitamin C contributes to immune defense by supporting a variety of cellular functions, may reduce the risk of respiratory infections, and aid in the growth and repair of tissues in the body.


Orange fruit and vegetables are rich in vitamin A and good immune-boosting food,

An immunostimulant capable of providing a greater defense of the mucous membranes.

The positive influence on the immune system is also due to the strong presence of vitamin C.

Brussels sprouts

its vitamin A content strengthens our body’s immune system and benefits our eyesight.

While vitamin C acts as an antioxidant and accelerates the healing of wounds in the skin and slows the deterioration of the bones.


Fruits as immune-boosting foods



Berries, like blueberries, strawberries, and raspberries, are packed with antioxidants and vitamin C.

They help the body fight oxidative stress caused by free radicals.

And also they prompt the immune system to keep fighting.


Lemons, oranges, mandarins, grapefruits, and all citrus fruits stimulate the immune system thanks to their large amounts of vitamin C.

Vitamin C is a micro-nutrient recognized as a power against acute infections, common colds and whose effect on the immune system has been studied.

Citrus fruits also contain vitamin C, B6, Zinc probiotics, probiotics, and minerals.


Pomegranates are very healthy immune-boosting foods.

It is a fruit rich in minerals, such as calcium, phosphorus, and potassium, and in vitamins C and B7.

It has great antioxidant power and, thanks to its low glycemic index, it is indicated for consumption by diabetics.


The kiwi is a nutritional bomb, it contains twice the vitamin C of the orange, twice the vitamin E of the avocado, and a large amount of vitamin A, it has the same amount of potassium as the banana, vitamin K.

It stimulates red blood cells It also has dietary fiber that helps reduce constipation and cholesterol.

Kiwi strengthens the bone system due to the presence of minerals such as copper and magnesium.

Eating this fruit covers 10% of the nutritional needs of humans and limits that it is good for the creation of antibodies.


Delicious and healthy, papaya is certainly one of the best foods for strengthening the immune system.

Just like its citrus “cousins”, papaya is an excellent source of vitamin C and also contains vitamin A.

Both of these nutrients are vital for the proper functioning of our body’s natural defense system, preventing colds, flu, and various types of infections.


Consuming pineapple frequently, as part of a balanced diet, is essential to ensure the proper functioning of the body and strengthen the immune system against various diseases.

This fruit is a superfood due to its high concentration of vitamins, minerals, and antioxidants.


High in fiber and healthy fats, this fruit lowers blood sugar.

It reduces cholesterol, diverticulosis, and kidney stone.

It also maintains a healthy digestive tract and prevents colon cancer.


It is a fruit rich in vitamins A and C that are immune function boosters.

Watermelon has a great antioxidant capacity and bioactive compounds that contribute to health.

Its consumption is linked to the reduction of inflammation and suffering from diseases.

It is also a good source of hydration since this fruit provides almost 90% of the water in its structure.

An interesting fact is that watermelon has beta-carotene, which generates pigments in the retina of the eye that protects against age-related macular degeneration.

Seafood as immune-boosting foods


If your goal is to strengthen your immune system then you should include carbs in your diet.

Why? They have a great amount of omega 3.

And also they contain zinc, a chemical element that helps cells respond adequately to the attack of viruses or bacteria.


They contain selenium, iron, vitamins A and C, lots of proteins and zinc, and provide the body with a rich dose of essential nutrients to maintain the function of the immune system.

Ad zinc ensures the proper functioning of immune cells.


Fatty fish like salmon and tuna are rich in Omega-3 fatty acids that help fight rheumatoid arthritis that occurs when the immune system attacks a healthy part of the body.

Consumption of blue fish such as bonito, mackerel, horse mackerel, and anchovy is essential to prevent diseases.

Fish protect the body from bacteria, viruses, and fungi by producing antibodies that block and expel them.

Their natural oil has a positive influence on the immune system.

Eating fish fights inflammatory processes, skin rashes, fatigue, and fever associated with diseases.


Some studies suggest that fish oil could improve the immune system by increasing the number of immune cells.
Because it is rich in omega 3, the consumption of sardines favors the regulation of immune cells, activating them and stimulating their function in the body, as well as having anti-inflammatory properties.


These marine animals, which can be naked or covered by a shell, contain zinc, an essential element for the cells of the immune system.

When the human body has a deficiency of this chemical, the T cells (or lymphocytes), which coordinate the cellular immune response, stop working as is due.

However, it is important to bear in mind that the excess of this substance can inhibit the mechanism that defends the body against diseases.

The daily recommended amount of zinc for women is between 4 and 7 milligrams and for men between 5 and 9 milligrams.


Spirulina is a type of algae used as a nutritional supplement because it has compounds that exert immunostimulating and antioxidant properties.

It helps to improve the immune system because they increase the production of cells of body defense and also has anti-inflammatory properties.

This supplement can be found in powder form to be added to juices or smoothies, for example, and in capsule form.

Herbs and spices as immune-boosting foods



In ancient times it was used to cure infections due to its antibacterial, antiviral, and antifungal properties.

this food reduces blood pressure and slows the hardening of the arteries.

A component of garlic is ” allicin” which helps to improve the immune system.

Garlic contains about 1% of the amino acid alliin that is responsible for generating allicin.

It also has proteinogenic amino acids, inulin, potassium, calcium, magnesium, selenium, vitamins B1, B2, B3, B5, and B6.


Onion has antibacterial and antiseptic properties, helping to combat harmful microorganisms in our body.

In addition, it can help improve circulation.


It is attributed to health benefits that have to do with its antioxidant power thanks to its flavonoid content.

In addition, it is a spice that acts as an antifungal agent and improves digestion.


Turmeric is a root that has an active compound called curcumin, which acts as an antioxidant, protecting the body’s cells from damage caused by free radicals.

In addition, it stimulates the production of T cells of the immune system, which are responsible for cellular immunity, destroying infected cells and activating macrophages.


This root is well known for its medicinal properties, among which is its contribution to fighting viruses and bacteria and, in general, different respiratory diseases.

Thanks to the fact that it is a great expectorant and anti-inflammatory.

It is a root ally of the circulatory and digestive systems and contains vitamin C and potassium.


Regular consumption of flaxseed, both its seeds and its oil, favors the increase of the body’s defenses.

It is a food rich in omega 3, lignans, and fibers that activate and stimulate the cells of the immune system and exert anti-inflammatory function.

Flaxseed can be used in the preparation of cakes, cupcakes, smoothies, juices, to add them to yogurt or to dress salads.


Also read: Vitamins, Best Sources, Types, And Vitamins Deficiency.


Seeds and nuts as immune-boosting foods



This dried fruit contains more fiber than any other similar, they are also rich in protein, vitamins B and E, healthy fats, iron, calcium, phosphorus.

Vitamin E is essential for the immune system, it is fat-soluble which means that it needs fat to act properly, it also helps grow and detoxifies the body.

Consuming 20 almonds (24 grams) daily gives the body 150 calories and contributes to the daily dose of vitamin E in the body, and eating almonds helps maintain cholesterol levels.

Pecan nut

A food belonging to the group of macronutrients, with a large number of antioxidants.

In addition, it contains good fats, calories, and minerals that help prevent cardiovascular disease.


Nuts such as pistachio are rich in zinc that acts in tissue repair and wound healing.

In addition to this, zinc also acts in the development and activation of T lymphocytes, which are cells that play an important role in the immune system.


Walnuts have omega-3s, which are healthy fatty acids that are good for your kids in many ways.

Omega-3 helps the body fight disease and reduce the number of respiratory infections in children.

Sunflower seeds

Sunflower seeds have great amounts of vitamin E.

Perfect as an addition to your bowl of cereal or salad for dinner.

If you sprinkle some on your meal, you will add crunchiness to the dish and, at the same time, improve your immune system.

Pumpkin seeds

This seasonal favorite is packed with beta-carotene, which your body converts into vitamin A to help build white blood cells to fight infection.

Animal studies suggest that vitamin A might improve the body’s response to the flu vaccine.

The seeds of the pumpkin protect you against infection.

Other immune-boosting foods



When one is sick, viruses invade tissues of the upper respiratory tract and the body responds by causing inflammation, the body in response defends itself by generating mucus.

In general, chicken soup is always food that fights cold symptoms and prevents the same.

In addition, the chicken stops the movement of the cells and prevents the appearance of mucus.

Chickens are an important source of polyunsaturated fatty acids such as Omega-3.

Lean beef

The dietary intake can be satisfied with 100 grams of chicken meat, providing between 40% and 50% of the daily dose of an average adult.

Packed with iron and zinc, two nutrients that help protect you against bacterial infections, viruses, and parasites.
Beef is an excellent source of antioxidant selenium (antioxidants defend and repair immune cells).
Choose lean (low-fat) meats and limit servings to three ounces (85 grams).


Mushrooms have large amounts of vitamin B, riboflavin, niacin, and selenium, this is responsible for increasing defenses so they are great immune-boosting foods.

it also has polysaccharides that are molecules that increase immune function.

The mushroom works thanks to its beta-glucans that potentiate the immune system.

It also regenerates the cellular level.

It increases the production of interferon, which is used for the remission of diseases such as AIDS, due to its valuable properties to combat different types of viruses.

The fiber in mushrooms is beneficial for intestinal problems.

Dark chocolate

Theobromine is the component of dark chocolate, this protects the white blood cells from free radicals and even helps the immune system.

They are rich in enzymes, anti-inflammatory properties and are packed with vitamins.

Dark chocolate not only benefits the immune system, but it also helps is good for the body.

Chocolate is an antidepressant due to phenylethylamine; promotes adequate blood flow thanks to catechins, epicatechins, or procyanidins.

It lowers blood pressure and improves circulation by nitric oxide.

It also increases the feeling of fullness, prevents skin aging, and improves memory.

Whole grains

The whole family of whole grains, starting with barley, rice, wheat, and spelled (also in the form of flakes), provides a good supply of sulfur amino acids.

Consuming one or two servings a day (80-120 grams) is a great help to the immune system.

Thanks to their high fiber content, they promote intestinal function, which is essential for the health of bacterial flora.


legumes like beans and peas are good sources of iron and zinc, which support the immune system.

They are also packed with vitamin B6, which helps make white blood cells, called lymphocytes, which fight infection.

You can double the amount of iron you absorb from legumes by combining them with just 25 mg of vitamin C, the equivalent of a quarter cup of broccoli.

Green tea

This hot drink has beneficial compounds that extraordinarily aid the ability to increase the number of “regulatory T cells” for the immune system and suppress disease.

Green tea is very popular for its xanthic bases, a natural stimulant of the nervous system that helps alertness and alertness.

Its high content in flavonoids makes the immune function more powerful.

It is also a good source of L-theanine that contributes to the production of white blood cell components that fight germs.

Its only contradiction is to avoid it if a person is under 12 years old or if they have an allergy to caffeine.


This tasty food has always been considered an excellent natural antibiotic able to fight colds and respiratory tract infections.


Yogurt contains helpful germs called probiotics.

You may already know that these creatures live in your gut and can improve the way your body absorbs food.

The probiotics in yogurt boost the immune system in children and help your body fight disease.

Consuming yogurt lowers the risk of colds, ear infections, and strep throat.


When a person has low levels of vitamin D, they are more susceptible to getting a disease.

They also include other nutrients that boost the immune system, such as B vitamins and selenium.

Hard-boiled or hard-boiled eggs are a quick and easy lunch or snack that your kids will love.

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  1. […] Also read: Immune-Boosting Foods You Need For A Healthy Body. […]

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