16 Foods That Boost The Immune System

When some people catch the slightest ambient virus, others seem to resist all seasonal epidemics. The greater or lesser susceptibility to viral and bacterial infections is due to the quality of our immune system, and this is not inevitable! List of foods not to get sick.

Some micronutrients have the ability to effectively boost weakened immune defenses. Adopting them in winter is a good way to reduce your risk of getting sick.

What is the immune system?

It is the ability to protect oneself more or less effectively against diseases or infections, from the common cold to cancer. 

The majority of the cells involved in the immune system are found in the lymphoid organs: bone marrow and thymus – which produce the lymphocytes called immune cells – but also the spleen, the lymph nodes, and the tonsils. 

We are not all equal when it comes to immunity, which is built up at the start of life, more or less quickly depending on natural predispositions but also on diet.

1. Broccoli

It provides a cocktail of antioxidant vitamins: C, E, and beta-carotene (pro-vitamin A), which protect white blood cells from oxidative stress. It is also rich in vitamin B9, the deficiency of which leads to immune disorders.

2. Oysters

Like all products living in the sea, the oyster has a beautiful palette of minerals. It is the food richest in zinc, a trace element that participates in the formation of DNA and immune reactions. 

It is also a good source of the antioxidant selenium, anti-fatigue iron, and copper, which boost the body’s defenses. 

3. Cranberry

Thanks to its bioactive components, cranberry or cranberry has a mitigating effect on urinary tract infections, cardiovascular diseases, and cancer. 

4. Green tea

The benefits of green tea are no longer to be proven, it is a powerful antioxidant that helps fight infections. It also helps to regulate stress.

5. Ginger

Ginger is a food very rich in carbohydrates and fiber, and an important source of vitamins, especially vitamins B3 and B6, but also vitamins C, E, A, B2, B5, and B9. 

It also contains many mineral salts and trace elements such as magnesium, calcium, iodine, sodium, iron… and especially manganese and potassium.

In its fresh state, this super composition makes it a perfect natural stimulant for the body and its functions.

6. Pomegranate juice

Appreciated for its bright red and its sweet and tangy flavor, the pomegranate contains valuable nutrients including a large amount of vitamin C. It strengthens the body and boosts the immune system.

7. The almonds

Almonds are also a good option for boosting the immune system: a small handful is an excellent source of vitamin E and also contains manganese, magnesium, and fiber.

8. Honey

Honey has its own enzymes these enzymes allow it to produce hydrogen peroxide, an antimicrobial that inhibits the growth of microorganisms.

9. Garlic

Thanks to its main compound, allicin, garlic is an important source of antioxidants, ideal for supporting the immune system, and, above all, it has remarkable antimicrobial, antifungal, and antiviral properties.

10. Peppers

Whether yellow, red, green, or orange, peppers contain a combination of vitamin C  and beta-carotene that turn them into weapons to strengthen immune defenses and protect our eyes and cells from degeneration. In addition, they put colors on the plate!

11. Spirulina

Spirulina with its nutritional richness (rich in protein, iron, beta-carotene, trace elements, and B group vitamins) is one of the foods that help strengthen your immune system

12. Dark chocolate

Dark chocolate with a high cocoa content would be excellent for our health. Rich in flavonoids, it would stimulate our immune system and also improve our memory and our learning abilities.

13. Turmeric

This orange-yellow spice has recognized virtues in immunity. It is both anti-inflammatory, antiviral, and antibacterial. Qualities that it owes to one of its active ingredients, curcumin. 

This activates several varieties of white blood cells including macrophages which eliminate foreign particles (microbes, cellular debris, dust, etc.) by swallowing them. It is also a powerful antioxidant (close to vitamins C and E). 

14. Kiwi

The kiwi allows you to swallow a good dose of the very useful vitamin C, which has an antioxidant effect. Overall, “antioxidants reduce symptoms and long-term effects, including oxidative stress.

15. The lemon

Lemon offers recognized beneficial properties: its powerful antiviral action, on the one hand, and its effectiveness in stimulating the immune system on the other. 

Lemon contains many substances, in particular citric acid, calcium, magnesium, vitamin C, bioflavonoids, pectin, and limonene. 

Thanks to these natural antioxidants, it is an excellent antiseptic that helps fight infections. Its composition helps to strengthen the immune system.

16. Oily fish

Vitamin D stimulates the immune system and protects against diseases, especially inflammation. Consuming fatty fish rich in omega 3, such as smoked herring, sardines, mackerel, and salmon can fill up with vitamin D.

Image Credit: Photo by Ella Olsson from pexels.com

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