13 Foods for a Healthy Immune System

Sonali Kapoor

, Health A2Z


Nowadays people are getting so worried about their health, they also get confused about what to eat, which food is good for their immune system. As healthy food is very helpful in building and improving the immune system. Hi, in this entire blog I have suggested 13 foods for a healthy immune system so that with the help of these foods you can easily manage your food lifestyle.


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13 Foods For a Healthy Immune System



Here, are 13 amazing foods for a healthy immune system, I’m sure these food items would definitely help you to make you immune better, including:



1. Broccoli

13 Foods for a Healthy Immune System




Broccoli is supercharged with vitamins and minerals. It is filled with vitamins A, C, and E, as well as many other antioxidants and fiber, broccoli is one of the healthiest vegetables you can put on your table. The key to keeping its power intact is to cook it as less as possible or better yet, not at all.




2. Strawberries


13 Foods for a Healthy Immune System



Strawberries are full of antioxidants and vitamin C, both of which are excellent for fighting free radicals. Consuming berries help to prevent heart disease, macular degeneration, diabetes, and even cancer.



3. Red Bell Peper


13 Foods for a Healthy Immune System




Bell peppers are also a rich source of beta carotene. Besides boosting the immune system, vitamin C may help to maintain healthy skin.



4. Papaya


13 Foods for a Healthy Immune System




Papaya is loaded with vitamin C. You can find some percent of the daily recommended amount of vitamin C in a single papaya. It is also has a digestive protein called papain that has anti-inflammatory effects. Papayas have rich amounts of potassium, B vitamins, and folate, all of which are beneficial to your overall health.



5. Spinach


13 Foods for a Healthy Immune System



Spinach is rich in vitamin C. It’s also packed with many antioxidants and beta carotene, which may increase the infection-fighting ability of our immune systems. Spinach is also considered the healthiest vegetable.



6. Citrus Fruits


13 Foods for a Healthy Immune System



Citrus fruits like – oranges, grapefruit, lemons, limes, and tangerines contain Vitamin- C which helps to boost the immune system. Vitamin C enlarges the production of white blood cells. These are the key to fight infections.


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7. Green Tea


13 Foods for a Healthy Immune System



Green tea contains only a small amount of caffeine, so people can enjoy it as an alternative to black tea or coffee. Drinking it may also strengthen the immune system. As with blueberries, green tea contains flavonoids, which may reduce the risk of a cold.


8. Shell Fish


13 Foods for a Healthy Immune System



Regularly eating shellfish especially oysters, clams, mussels, lobster, and crab may improve the zinc status and overall immune function.  They are also rich in nutrients omega-3 fatty acids, vitamin B12, and zinc that promote a healthy brain, heart, and immune system.



9. Hazelnuts


13 Foods for a Healthy Immune System



Eating hazelnuts helps the body to stay healthy more than you think by preserving bone density, boosting the immune system and stimulating blood formation. Hazelnut oil, equivalent to olive oil in oleic acid, contains plenty of vitamin E and eating a teacup of hazelnuts helps lower cholesterol.



10. Kale

13 Foods for a Healthy Immune System




It is the best immune-boosting food which contains high levels of vitamin C, which not only packs a powerful antioxidant punch, it helps to fight off infection and regenerate other antioxidants in the body, including vitamin E. They also contain folate, another immune booster.




11. Mushrooms

13 Foods for a Healthy Immune System




Mushrooms can help Another medicinal mushroom, Reishi has been shown to boost the production of many components of the immune system, including natural killer cells, which detect and destroy cancer cells and cells infected with viruses.



12. Apricots


13 Foods for a Healthy Immune System




Apricots are the good Source of Vitamin A and rich in fiber. It is also good for skin, heart, strengthens bones, and blood. One more fact about apricots it’s also diet friendly.



13. Walnuts


13 Foods for a Healthy Immune System




Vitamin E found in nuts like pistachios, almonds, and walnuts is needed by the immune system to fight off invading bacteria, so nuts are great for helping to prevent colds. The healthy fats in nuts help the body to absorb vitamin E.



What Causes the Immune System Low?



The immune system can be weakened by certain medicines, for example. The immune system can also be weakened by smoking, alcohol, and poor nutrition. AIDS. HIV, which causes AIDS, is an acquired viral infection that destroys important white blood cells and weakens the immune system.





Hi, Hope this blog will help you to manage your immune system brilliantly. In this blog, we have suggested you 13 Foods for a Healthy Immune System. With the help of these amazing food items, your immune system gets strong. But in case, if you feel that your immune is weakened day by day then consult a doctor as earlier as you can.


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