25 Foods and Herbs to Boost Immune system

Try these 25 Foods and Herbs to Boost Immune system

Some researches have suggested some foods and herbs to boost immune system that help strengthen your immune system to try to prevent getting sick. Here’re we discuss about 25 foods and herbs that help to boost your immune system.

Your immune system helps protect you from various infections and conditions as colds, flu, or the new corona virus. It can play a role in reducing the symptoms of seasonal allergies and preventing certain types of cancer.

For your immune system to function properly, you need a lot of nutrients from your diet every day. These nutrients include:


Vitamin A, C and E

Zinc and iron minerals.

Probiotics are bacteria found in certain foods that help to digestive system.they are beneficial for some people.

Each of them contains two or more nutrients needed to maintain the immune system.

If you are ready to make changes to make your life healthier, here’re some foods and herbs to boost immune system

1. Oranges

Orange is associated with strengthening the immune system. It contains vitamin C. Orange can strengthen the immune system and improve skin condition; that can  improve your heart health by controlling sugar and cholesterol levels.

orange produces more juice in room temperature like other citrus fruits and it is very delicious.

It is good for the skin, heart and eyes. Orange contains vitamin C, A, calcium, thiamine, choline, zeaxanthin, carotenoids, riboflavin, niacin, vitamin B-6, folate, pantothenic acid, phosphorus, magnesium, manganese, selenium and copper. Orange is associated with strengthening the immune system, as it contains vitamin C.

They improve heart health by reducing sugar and cholesterol levels.Oranges can help to reduce respiratory illnesses like fever.And also help full to reduce certain cancers, rheumatoid arthritis, and kidney stones.

when vitamin C in the air it could quickly destroyed.Be sure to eat your orange quickly when you cut it.

2. Turmeric

You know that turmeric is an important ingredient in many curries.

This yellow and bitter spice has been used for years as an anti-inflammatory agent for the treatment of osteoarthritis and rheumatoid arthritis.

It is also found in some alternative medicines.

Eating turmeric can improve a person’s immune response. It is also caused by the curcumin properties of turmeric.

3. Oily fish

Omega-3 fatty acids in fish oil can have a beneficial effect on the health of the cardiovascular system – they are beneficial for the immune system.

Researchers from the University of Michigan and the University of East Carolina found that feeding fish oil with the omega-3 DHA (docosahexenoic acid) fatty acid compound appears to enhance leukocyte function, which is an important part of the body’s immune response.

So fish oil is a best option for immunity.

4. Wheat Germ

This diet is not only the main source of fiber, but also an excellent source of protein and vitamins, including vitamin E and zinc. Add wheat germ to your bread, crumbs, and cookie recipes, or sprinkle with yogurt and fresh fruit.

Wheat germ is the important  part from the wheat kernel. According to scientists this is the most nutritious part from the grain. Sperm contains B vitamins, zinc and vitamin E.

Wheat germ makes it easy to increase nutrition in baked goods. Replace the wheat germ in the recipe to get extra vitamins and minerals.

Most people know that wheat germ makes a delicious filling of fruit, yogurt, or whole grains, but what else can you do about it? Wheat germ is a variety of products that can be used in various recipes.

Coating bread for baked chicken and fish with wheat germ, herbs and spices.

5. Sweet potatoes

Average sweet potatoes contain 120% of the daily intake of vitamin A and 30% of the daily intake of vitamin C. These vitamins are crucial for immune function.

Sweet potatoes are a cholesterol-free and low-fat diet, so you can get all the healthy, immune-boosting vitamins without fault. Sweet potatoes provide a healthy serving of fiber.

The deep and rich color of sweet potatoes reflects the high content of vitamin A. Bright orange roots can be whipped in various ways.

Sweet potatoes contain beta-carotene, a type of antioxidant that gives potato skin an orange tint.

Beta-carotene is a source of vitamin A. It helps to keep the skin healthy and not damage the skin from ultraviolet rays.

6. Spinach

Spinach can strengthen the immune system because it contains many essential nutrients and antioxidants:

1. Flavonoids

2. Carotenoids

3. Vitamin C

4. Vitamin A

Vitamin C and A can help boost the immune system.

Studies have shown that flavonoids can help prevent colds in healthy people.

Spinach is included in our list because it is rich in vitamin C. 

It contains many antioxidants and beta-carotene, which boosts our immune system’s ability to fight infections. Like broccoli, spinach is most useful when cooked low enough to preserve its nutrients. 

Spinach is rated as a superfood due to its high content of folate, fiber, magnesium and iron. Spinach nutrients improve the immune system and provide the body with the nutrients it needs for cell division and DNA repair.

 Make maximum use of spinach raw or lightly cooked to preserve the nutrients.

7. Poultry

When you are sick, chicken soup is healthier than pills.

And also it helps improve your immunity, and also helps protect you from disease. Poultry is contains high of  vitamin B-6.

Vitamin B-6 is also an important player in many chemical reactions that occur in the body.

The broth or broth prepared by cooking chicken bones contains gelatin, chondroitin and other nutrients that are useful for healing the intestines and immunity.

8. Ginger

Ginger is another food that many people use after getting sick. It can help to reduce sore throat and other inflammatory diseases.

It also helps reduce nausea.

While it is used in many sweets, ginger capsaicin packs some heat in the form of a relative gingerbread.

Recent animal studies show that ginger helps reduce chronic pain and has properties that lower cholesterol.

However, more research is needed to confirm whether the disease can be effectively prevented.

[According to one review, ginger has anti-inflammatory and antioxidant properties that are beneficial to health.]

9. Blueberry

Blueberries contain anthocyanin, a type of flavonoid that has antioxidant properties that help strengthen the human immune system. A 2016 study showed that flavonoids play an important role in the immune system of the respiratory tract.

Researchers have found that people who eat flavonoids are less likely to get upper respiratory tract infections or colds.

Blueberries are the highest antioxidant among all fresh fruits. Antioxidants play many roles in your body, including strengthening the immune system. Those found in blueberries, including anthocyanin, vitamin C, copper and iron, help strengthen the immune system and prevent infections.

10. Mushrooms

Wondering how to boost your immune system?

Mushrooms contain a large amount of selenium and B vitamins, such as riboflavin and niacin. These minerals and vitamins are essential for the immune system to function in perfect shape.

Mushrooms are also rich in polysaccharides, sugar-like molecules that enhance immune function.

Mushrooms have a piquant quality that can enhance the taste of many dishes.

11. Garlic

Garlic is a common home remedy for colds and other diseases.

One review examined whether eating garlic supplements containing allicin reduces the risk of a cold.

The placebo group had twice as many colds than those taking garlic supplements.

However, researchers conclude that more research is needed to determine if garlic helps prevent colds.

Garlic is found in almost all food products in the world. This adds a little diet to the diet, which is a must for your health. Early civilizations recognized its value in the fight against infections. 

Garlic helps lower blood pressure and strengthens arteries.

12. Green tea

Green and black tea contain flavonoids, a type of antioxidant. Another great antioxidant are epigallocatechin gallate or EGCG, where green tea really excels.

EGCG has been shown to increase immunity. The fermentation process passes black tea and destroys a lot of EGCG. Green tea on the other hand is not fermented in steam, so EGCG is preserved.

Green tea is a best source of the amino acid [L-theanine]. L-Theanine may contribute to the production of antibacterial compounds in your T cells.

13. Kefir

Kefir is a fermented drink that contains live cultures of healthy bacteria.

Preliminary studies show that drinking kefir can boost immunity. According to a 2017 review, various studies have shown that regular use of kefir can help:

A. Bacteria control

B. Reduces inflammation

C. Increased Antioxidant Activity

Most research to support this has been done in animals or in laboratories.

Researchers should do more research to understand how kefir prevents diseases in humans.

14. Watermelon

Watermelon is a fruit that strengthens the immune system.Amount 2-cup of watermelon contains [270 mg] of potassium, 30% of the daily intake of  25% of vitamin C and vitamin A.

And  2 cups of watermelon have only 80 calories. And also it contain vitamin B6 and glutathione.

The body needs these vitamins, nutrients and glutathione compounds for proper immune function.

Melons Considered to be just a summer treat, a diet that strengthens the immune system can help alleviate winter illness. … Lycopene gives the watermelon a red color and provides health and wellness benefits, including reducing airway inflammation, which helps prevent infection..

15. Dark chocalate

body immunity is the key to preventing winter illness.Cocoa and phenolic compounds found in dark chocolate can strengthen our immune system and increase our body’s immunity.

Mutlu, who stresses that colds and flu are the weakest immune systems, said that the best way to protect yourself from these diseases is to have a healthy, nutritious and balanced diet.

And also he advised people to eat foods rich in vitamin C.

Oranges, pineapples and mushrooms better source for vitamin C.

Antioxidant foods containing lycopene, such as tomatoes and grapes.

Dark chocolate fights colds well because it contains little zinc and sugar. He it’s best to go the darkest way, because the higher the percentage of cocoa you go with, the lower the sugar content. They warned that sugar lowers our immune system and makes our bodies vulnerable to disease.

16. Almonds

Almonds contain vitamin E, which acts as an antioxidant in the body and helps the immune system. This contain enough iron and protein for your immune system.

So vitamin E is and Vitamin C helps  to prevent and fight colds. However, vitamin E is a key component of a healthy immune system.

This is a fat-soluble vitamin, which means that you need to properly absorb fat. Nuts, like almonds, contain many vitamins and healthy fats.

Half a cup is served with 46 cups of almonds.

And also it providing 100% of the recommended daily intake of vitamin E.

17. Broccoli

Broccoli is saturated with vitamins and minerals. It is one of the most wholesome vegetables you can put on the table. 

This is another source of vitamin C. It also contains powerful antioxidants such as sulforaphane. For these reasons, regular consumption of vegetables is an excellent choice for a healthy immune system.

One cup of broccoli contains an RDA of vitamin C, an antioxidant needed to fight free radicals. … In fact, a cup of broccoli boosts the immune system with lots of beta-carotene.

Minerals, such as zinc and selenium, are increasingly used to strengthen the immune system.

18. Sunflower seeds

Sunflower seeds can be a delicious addition to salads or breakfast dishes. It is a best source of vitamin E and antioxidant.

Like other antioxidants, vitamin E also improves the immune system. This happens by fighting free radicals that damage cells.

Those are contains full of nutrients, including magnesium,vitamin B-6 and phosphorus. They are also unbelievably full in vitamin E.

Vitamin E is important for controlling and maintaining the immune system. avocados and dark leafy vegetables include vitamin E also.

Sunflower seeds are full with selenium also.

They act as antioxidants to protect your body’s cells from being damaged by free radicals, leading to many chronic diseases.

19. kiwi

Like papaya, kiwi naturally contains a lot of  nutrients like folate, potassium,vitamin C and vitamin K to Your body.

kiwis are a great source of vitamin C, which many people use to for colds.

Although scientists are still unsure how to help with this, vitamin C can reduce the duration of colds and improve the functioning of the human immune system.

20. Avacado

People says“ apple keeps doctor away from you,” and it’s time to change the result. We stand for avocado.

The best idea is to eat an avocado always.They are full of nutricients and health benefits that make us all happy. They are so delicious.

Many people like to cut in half and eat a portion with food. To make them tasty, you can always sprinkle them with salt, pepper and other spices.

No matter how you do it, try to get these avocados anyway. As a result, the list of health benefits you get continues to grow.

Avocados contain essential amino acids, antioxidants and amazing fats to help balance hormone production

Avocado not only helps your immune system, it also helps in the proper adrenal function and health.

21. Red bell peper

For people trying to avoid fruit sugar, red bell peppers are the best alternative source of vitamin C.

According to a study of cooking methods, red pepper nutrients are good for steaming and boiling.

If you think that any fruit or vegetable contains the most vitamin C in citrus fruits, think again. Ununs against redness, red pepper contains twice as much vitamin C as citrus fruits..

They are also a rich source of beta-carotene. Vitamin C can help maintain healthy skin while strengthening your immune system. Beta-carotene helps keep your eyes and skin healthy.

22. Citrus fruits

Most people turn to vitamin C after a cold and fever. Because it helps to make your immune system stronger.

Vitamin C is believed as a vitamin which  increase white blood cell production.

This is the key to fighting infections.

Popular citrus fruits include:

A. Little lemon

B. Orange

C. Grapes

Since your body does not produce or store it, you need to take vitamin C daily to maintain good health. Almost all citrus fruits contain vitamin C. When choosing these varieties, it is easy to add a squeeze of this vitamin to any meal.

23. Yogurt

Yogurt is the most famous source of probiotics that can strengthen your immune system, but it also has a lot of protein. You can also get vitamin A and zinc.

Choose low-fat, low-fat yogurt, add nuts, berries, and some honey to your dessert and keep yogurt healthy.

These crops can boost your immune system to fight disease. Try to get plain yogurt, not ready-made and sugar-filled foods.

Instead, you can sweeten plain yogurt with healthy fruits and a drop of honey.

Yogurt is also an excellent source of vitamin D, so try to choose brands enriched with vitamin D.

Vitamin D is supposed to strengthen the immune system and increase the body’s natural defenses against disease.

 24. Papaya

Papaya is another fruit with vitamin C. You can find 224 percent of the daily recommended vitamin C in one papaya. Papaya has a digestive enzyme.It boosts your immunity also.

Papaya contains a decent amount of potassium, B vitamins and folate, which are good for your overall health.

Your immune system acts like a shield against various infections that actually make you sick. One papaya contains more than 200% vitamin C, which enhances your immunity.

25. Shellfish

Shellfish can easily boost your immune system.

Not everything, but some kind of toast is filled with zinc.

Like other vitamins and minerals, zinc does not attract much attention, but our body needs this so that our immune cells can function as intended.

Types of zinc-rich fishes include:

A. crab

B. Big shrimp

C. Mussels

Keep in mind that you do not need more than the recommended zinc in your diet. For older men, it is 11 mg (mg), and for women – 8 mg. Too much zinc can actually block immune function

Frequently asked questions about immune system,

1. What is mean by immune system

it is a complex network with cells and proteins. The immune system keeps track of each affected microbe (microbe), so it can be quickly identified and destroyed if the microbes enter the body again. The immune system is made up of organs, tissues, cells, and molecules, all of which protect us from microorganisms, eliminates toxins, and destroys cancer cells.

Click here to understand more details regarding the immune system

2. What are the 5 major parts of the immune system?

The main components of the immune system are: antibodies, white blood cells, complement system, lymphatic system, spleen, thymus and bone marrow.

3. What are the three main functionality of our immune system?

People have three types of immunity – innate, adaptive and passive: Congenital immunity: each person is born with innate (or natural) immunity, a type of general defense.

4. What are the signs in a weak immune system?

Autoimmune disorders.
Inflammation of the internal organs.
Blood diseases or abnormalities, such as anemia.
Growth and development retardation in infants and children.

5. How do I speed up my immune system?

Get enough sleep and manage your stress.
Stop tobacco smoke.
Drinking less alcohol.
Consider probiotics.
Go for garlic.

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