Boosting Immunity: The 9 Best Foods

If we want to increase our defenses we must take into account several factors, such as avoiding a too stressful life, devoting the right hours to sleep and, of course, eating a healthy and balanced diet.
Boosting Immune Defenses: The 9 Best Foods

If you feel weak, tired and tend to get sick easily, now is the time to boost your immune defenses. When the defenses are strong, in fact, they protect us better from bacteria, fungi and any infectious disease.

If we want to increase them we must take into account several factors, for example avoiding a too stressful life, devoting the right hours to sleep and, of course, following a healthy and balanced diet.

Here are the best allies of our immune system when we sit at the table. Are they already part of your regular diet?

The best foods to boost the immune system

1. Water

First of all, the body must be well hydrated if we want to eliminate toxins and cleanse ourselves of waste. At the same time, good hydration helps fight infections and clear the airways.

  • So try to drink 10 to 12 glasses of water a day to keep yourself well hydrated.

2. Garlic

In addition to giving a more interesting flavor to food, garlic has antibacterial and antiviral properties that are particularly useful for increasing our defenses.

  • It also supplies us with enzymes, antioxidants, potassium, phosphorus, zinc and calcium.
  • Strengthens the respiratory system and increases the level of white blood cells in the blood.

3. Citrus fruits

Citrus fruits and pomegranates cut in half

Lemon, mandarin, grapefruit, orange and all other citrus fruits are among the foods that most raise the immune system.

Furthermore, being rich in vitamin C, they act as antioxidants, preventing respiratory diseases and promoting healing.

Citrus fruits, however, offer much more than vitamin C: they are rich in fiber, potassium, magnesium and calcium, which are essential nutrients because they strengthen bones and muscles and help regulate the nervous system.

4. Honey: a sweet way   to increase the immune system

Honey is a great sweetener, however its usefulness goes beyond its good taste.

It contains, in fact, a great variety of antioxidants, helps relieve coughs, takes care of the lungs, prevents dryness of the throat and thins phlegm.

On the other hand, honey works as a sedative for the nervous system, reduces cholesterol, helps improve digestion and, of course, strengthens the immune system.

5. Onion

bunch of white onions

Onion is one of the most effective and well-known natural remedies for fighting respiratory infections and increasing defenses. This is thanks to its purifying and disinfectant properties.

  • Contains vitamins, minerals, sulfur, iron, magnesium and sodium.
  • It helps fight a large number of diseases such as diabetes, heart and digestive ailments, and infections.

6. Red fruits and vegetables

Did you know that the color of fruit and vegetables is indicative of the nutrients and benefits they offer our body?

  • The red ones, for example, are rich in carotene and vitamin A, so they are perfect for boosting the immune system.
  • They are antioxidants, improve circulation and work as a purifier by eliminating toxic substances from the body.

They also improve mood, protect the skin from the sun and stimulate cell regeneration.

In this group we find above all:

  • tomato
  • chili pepper
  • strawberries
  • cherries
  • watermelon
  • Red Apple
  • raspberries
  • beet

7. Champignon mushrooms to increase the immune system

Champignon to increase the immune system

Mushrooms are also ideal for strengthening defenses and provide the body with the energy it needs to carry out our daily activities.

They are endowed with antimicrobial and antiviral properties. In addition, by containing potassium, they regulate body fluids, normalize blood pressure and stimulate metabolism.

8. Foods rich in vitamin E

If your goal is to boost immunity, then this list of foods will be of great help:

  • almonds
  • chard, spinach, broccoli
  • parsley
  • avocado
  • soy
  • sunflower
  • papaya
  • olives
  • wheat germ

Do you know what they have in common? Vitamin E, known to be a powerful antioxidant, as well as stimulating the proper functioning of the immune system.

Consumed in a balanced and regular way, this vitamin helps protect us from heart disease and vision. 

  • It also plays an important role in skin and hair health, as it helps cellular tissues regenerate faster.
  • This explains why taking vitamin E is highly recommended when you want to prevent the formation of blemishes, wrinkles and acne.

9. Foods rich in iron

Foods rich in iron

Taking iron is essential when you want to have stronger immune defenses; it also helps to treat and prevent states of anemia, fatigue and weakness.

Iron, like vitamin E, is also a friend of skin health because it counteracts the action of free radicals. And, as if that weren’t enough, it optimizes the consumption of body energy.

Food sources of iron are mainly foods such as:

  • red meats
  • dried fruit
  • green leafy vegetables
  • seafood
  • whole foods
  • legumes
  • fish
  • chicken
  • dried plums

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