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15 Immune Boosting Foods

15 Immune Boosting Foods

Are you worried about that cold or flu that you are coming up with? If you are, then worry no more. The solution to your problem is to boost your immune system. Changing your diet or including certain foods in your diet is the way to go. You can protect your body against the foreign threat by including these 15 foods in your meal plan.

Citrus Fruits

Citrus fruit contains vitamin c that helps to build your immune system. Vitamin C helps your body to produce white blood cells that fight infection in your body. There are various citrus fruits that you can choose from; they include oranges, grapefruits, lemons, and limes.


Not only is garlic being only essential spice in your cuisine, but it also has lots of health benefits. In Garlic, a heavy concentration of sulphur-containing compounds like allicin helps boost the immune system.


For a long time, Ginger has been one of those ingredients that you can turn to when you are ill. It decreases inflammatory illnesses such as the sore throat. Ginger can also help with nausea and chronic pain.

Red Bell Papers

Another excellent source for vitamin C is red bell papers. The vegetable is saturated with more vitamin C when compared to citrus fruits. When you include Red Bell Papers in your diet, it will stimulate and regulate your immune system.

Oily Fish

Oily fish are rich in omega 3 fatty acids that may reduce the risk of Rheumatoid Arthritis. They include tuna, salmon, and pilchards.


spinach contains essential nutrients and minerals that boost the immune system. The vegetable is full of vitamin C and E, flavonoids, and carotenoids.


Broccoli is one of the healthy vegetables that you need to add to your diet. It's fully packed with minerals, fibre, vitamins A, C, and E, and oxidants such as sulforaphane.


Blueberries contain antioxidant properties that help to boost the immune system. It includes a type of flavonoids called anthocyanin that boost the immune defencesystem of the respiratory tract.

Sweet Potatoes

The Beta carotene antioxidant in sweet potatoes protects the skin keeping it healthy.


Almonds contain immune-boosting properties since it's a source of vitamin C, manganese, magnesium, and fibres.

Chicken soup

The amino acid cysteine released when you cook your chicken resembles the bronchitis drug acetylcysteine. It helps to block the migration of inflammatory cells.


Mushrooms increase the production of white blood cells in your body, making them ready to attack. Mushroom dishes are also a great source of vitamin D.


Drinking tea will make your body aggressive in fighting any foreign threat. Tea contains amino acid L-theanine that boosts the immune system and is present in both black and green tea.


Yogurts such as Greek yogurt are a great source of vitamin D. It helps regulate the immune system and boosts the body's natural defence against diseases.


Sunflower seeds are packed with nutrients such as magnesium, phosphorus, vitamin B, and E, which helps to regulate the defence system of the body.

The key to boosting your immune system is not eating one of these foods but eating a variety in a controlled portion. Eat right and exercise regularly for strong immunity.

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