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What You Can Eat To Improve Your Immune System

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The immune system is the body’s natural defense system that fights infectious substances and helps to prevent illnesses. It is necessary to take good care of your body to maintain and improve the immune system. Exercise and eating healthy foods are a great way to boost the immune health. Here is list of healthy foods you can eat to boost your immune system


Yogurt is very popular probiotic food and highly recommended to be included in every one’s healthy diet. Yogurt is a great source for proteins and vitamin D and also contains useful bacteria. Vitamin D helps to regulate the immune system and boosts the body’s natural defense system against diseases.

Buy yogurt that contains active cultures as these active cultures stimulate the immune system to fight against diseases. You can consume yogurt directly or add it on cereals and oatmeal.

Citrus fruits

Citrus fruits are very rich in vitamin C. Vitamin C has been known to increase the production of white blood cells in the body which help combat germs and diseases. The body needs a daily supply of vitamin C to function healthily and properly.

Some popular citrus fruits you can add to your healthy diet include grapefruit, tangerines, oranges, lemons, limes and clementine. You can consume these citrus fruits as a juice too.

Nuts and berries

Nuts are protein packed powerhouses of minerals and vitamins. They are rich in antioxidants such as vitamin E, omega 3 fatty acids and zinc. Eating nuts which are healthy foods can lower risk of some diseases like chronic disease.

Almond nuts are very nutritious as they contain vitamin E and healthy fats. Vitamin E is important for a healthy immune system.

Also Read: What Happens After You Quit Smoking?

Berries are rich in vitamin C and bioflavonoids which works as antioxidant and prevents injury to the cells. Blueberries are very healthy as they contain anthocyanin which has antioxidant properties. This helps boost the immune system.

Spinach and broccoli

Spinach is rich in iron and vitamin C. It also contains many antioxidants and beta carotene, which increase the infection fighting ability of the immune system. Spinach is one of the most nutritious foods available and should be eaten daily.

Broccoli is rich in many vitamins and minerals. It contains vitamin A, C , and E and also many antioxidants and fibers. Broccoli is a good choice of vegetable to eat regularly to support and maintain the health of the immune system.

Garlic and ginger

Garlic has been used as a healthy food for centuries and its health benefits are numerous. Garlic is used commonly as a home remedy for cold and flu treatments. Garlic contains a heavy concentration of sulfur compounds such as allicin which has immune boosting properties. The sulfuric compounds are powerful enough to wipe out bacteria and infections in the body. You can consume garlic by adding it to cooked foods or eating it raw.

Ginger has been known to reduce inflammation, reducing sore throat pain and other inflammatory diseases. Ginger can help decrease chronic pain and also possesses cholesterol lowering properties. Ginger also has antioxidative properties which are helpful in maintaining good health. You can add ginger to cooked foods.


Turmeric is extremely popular in many countries and it has been used for years as an anti inflammatory agent. Turmeric can be applied on the skin too as it has many benefits for healthy skin. It has also been used in treating rheumatoid arthritis.

Turmeric contains curcumin which improves the body’s immune response. Curcumin has both antioxidant and anti inflammatory effects. You can add turmeric  to many dishes and its very good for maintaining a healthy body.


Fishes are a very healthy food as they are rich in omega 3 fatty acids and other healthy fats which help increase the activity of white blood cells in the body. They also play an important role in the production of compounds that regulate the immune system and help protect the body from damage from over reacting to infections.

Eating fish rich in omega 3 fatty acids also reduces risk of rheumatoid arthritis which is a chronic auto immune condition. Some fishes rich in omega 3’s are tuna and tuna.

Green tea and kefir

Green tea is highly packed with antioxidants. Green tea contains a compound EGCG which has been shown to enhance immune function in the body. Green tea is also rich in amino acid which help in the production of germ fighting compounds in the body.

Kefir is a type of fermented that contains active cultures of bacteria which are beneficial for the health. Some researchers have shown that drinking kefir can boost the immune system. Kefir can help with fighting bacteria, reducing inflammation and increasing antioxidant activity.


Tags: Probiotic foods for a healthy lifeFoods That Protect ColdFoods That Lower The Risk Of Cancer

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Photo of author Janet Fudge
Jim Carson is a highly skilled and dedicated medical writer passionate about advancing medical practice. With years of experience in the field of medical sciences, Jim has made significant contributions to various studies aimed at improving healthcare outcomes. He currently writes for, providing expert insights and knowledge on various topics. Jim's expertise extends to various areas, including drug interactions, dosages, side effects, and best practices for medication use. In Los Angeles, Jim lives with his loving wife, children, and beloved pets. He deeply values spending time with his family and cherishes their presence. When he's not writing, Jim enjoys watching football games and staying updated with the latest sports news. Jim's writing shines through his commitment to advancing medical practice and improving healthcare outcomes. Readers can trust Jim's articles to be informative, accurate, and reliable, making him a trusted pharmaceutical information source for the website's audience.
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