Top 10 Foods that Boost Your Immune System

Immune System Boosters 

A healthful, balanced diet plays a vital role in staying well. Feeding your body certain foods may help keep your immune system strong.If you are looking for ways to prevent winter colds and the flu. The following foods may help to boost the immune system :


 It’s full of other vitamins and minerals as well, such as vitamin K (which promotes healthy bones and blood flow) and folate (which is linked to decrease rate of cancer heart disease and other health issues). Another healthy compound offered up by broccoli: glutathione, the master antioxidant in the body. 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 little as possible - or better yet, not at all.

    5 Ways to Enjoy Broccoli

Not a fan of broccoli? Some people love it, some hate it, but broccoli is such a nutritious vegetable, it makes sense to find a way to eat more of it. Broccoli can be prepared in ways that are so tasty, you'll crave it! Try the following broccoli dishes on for size.

·         creamy broccoli and cheese soup
·         broccoli casserole
·         broccoli salad
·         lemon braised broccoli
·         roasted broccoli rabe

2. Acai Berry

Acai berry is a black-purple fruit that is derived from the acai palm tree in Brazil, Trinidad, and certain parts of South America. The fruit is high in anthocyanins. These flavonoid molecules are very potent antioxidants. They combat oxidative stress in the body by mopping up free radicals. Antioxidants are credited with boosting immunity and lowering inflammation in the body. There's never been a better time to enjoy an acai bowl!

   Immune-Boosting Fruit
Acai berry is such a potent antioxidant and stimulator of the immune system, researchers are studying it as a potential treatment for all kinds of conditions. Areas of study include acai use in people with

  • ·      increasing prostate specific antigen (PSA);
  • ·      cardiovascular disease  and metabolic syndrome;
  •      lower rectum cancer ;
  •      constipation, and
·         Other potential for studies could include other conditions (for example, yeast infections, Flu, COVID-19).
In addition to all that vitamin A, broccoli packs a healthy punch of vitamin C which can boost your immunity and fight free radical.


Garlic is found in almost every cuisine in the world .
People have praised garlic for ages for its immune boosting properties. Garlic has antibacterial, antiviral, and anti-fungal properties. The bulbs are rich in antioxidants that quench free radicals that play a role in Alzheimer’s disease, heart disease, cancers, and other conditions. The antiviral properties may be helpful in reducing the severity of colds, flu or COVID-19 infections. In one study, people who took garlic supplements during cold season caught fewer colds than those who took placebo pills. If you do catch a cold, garlic can shorten the duration of it. If you do try garlic supplements, be mindful that the one you choose contains the active ingredients contained in real garlic.

Garlic and Cancer

Garlic boosts the portion of the immune system that is tasked with fighting vruses and cancer. Several studies have documented a link between garlic use and reduced rates of many different types of cancers. People who regularly consume lots of raw or cooked garlic have 30% to 35% fewer colorectal  cancers than those who do not eat the allum. In one small study of people who had inoperable pancreatic, colorectal, or liver cancers, immune function was improved when participants took aged garlic extract for 6 months.


           Antioxidant compounds in ginger root     have potent anti-inflammatory and           immune-boosting properties. Normal   metabolic processes in the body, infections,   and toxins all contribute to the production      of  free radicals resulting in oxidative     stress. Antioxidants in foods like ginger   quench free radicals and help guard against   arthritis, cancer, neurodegenerative disorders, and may other conditions. Grate some fresh ginger and steep it in hot water to make tea. Fresh grated ginger also makes a great addition to healthy stir fried veggies. Ginger has proven antibacterial and antiviral properties.

           5 Ways to Eat Ginger

What can you do with ginger root? A lot! Here are a few ideas to add more ginger to your menu.
  •  Add ginger to hot chocolate  for an unexpected kick.
  •  Grated ginger makes a lovely addition to carrot cake or spice muffins.
  •  Make a ginger orange glaze to enjoy over salmon filets.
  •  Add ginger to marinades for meats.
  •  Enjoy honey ginger chicken wings.


5 spinach

    Spinach gets top billing as a superfood   thanks to its high content of folate, vitamin      A, vitamin C, fiber, magnesium, and iron.   The nutrients in spinach boost immune       function and provide the body with  necessary nutrients for cell division and DNA repair. Reap maximum benefits from spinach by eating it raw or lightly cooked to preserve nutrients.

Think Beyond Spinach Salad

Most people are familiar with spinach salad, but how else can you prepare spinach? Surprisingly, there are a lot of ways to enjoy this nutritious, leafy green veggie including
·         spinach-artichoke dip,
·         creamed spinach,
·         spinach lasagna,
·         garlic sautéed spinach, and
·         spinach and cheese stuffed pasta shells.
        6. watermelon
                Watermelon is an immune-boosting fruit.  One 2-cup serving of watermelon has 270   mg of potassium, 30% of the daily value of   vitamin A, and 25% of the value of vitamin   C. Calories in watermelon aren't much at   all. One 2-cup serving of watermelon has just 80 calories. Watermelon also provides vitamin B6 and glutathione. The body needs these vitamins, nutrients, and compounds like glutathione for proper immune function.

                5 Ways to Eat Watermelon

         watermelon slices are the most common way to enjoy this fruit. Here are a few creative

         ways to eat watermelon.

  •      Make a fruit salad with watermelon and top it with a lemon,  honey,  and mint dressing.
  •      Have a tall glass of watermelon strawberry lemonade.
  •      Snack on arugula watermelon salad topped with feta cheese.
  •    Enjoy frozen watermelon sorbet
  •       Cool off with watermelon, ginger, lime pops.

       7. Yogurt       

                                                                                                Nutrition guidelines recommend adults consume 3 servings of dairy products per day. Low-fat yogurt provides 11 grams of protein, 250 calories, and almost 400 mg of calcium per 8-ounce serving. Low-fat yogurt can also help meet your daily requirement for vitamin B12, vitamin D, and vitamin B2 (riboflavin). Adequate levels of vitamin D and other nutrients are necessary for robust immune function. Yogurt is rich in probiotics, including Lactobacillus acidophilus, Lactobacillus casei, and Bifidus. These strains boost immune function and may even help reduce both the length and severity of colds. Beneficial gut flora are needed for proper digestion, detoxification, and immune function. Probiotics even help reduce eczema symptoms in babies.


                    5 Ways to Eat Yogurt

      Most people eat yogurt straight out of the cup, but there are many other ways to enjoy this immune-boosting food.

  •           Mix yogurt, fruit juice, and a bit of honey. Pour into molds and freeze to make yogurt pops.
  •           Enjoy cucumber salad with yogurt dill dressing.
  •           Make coleslaw with yogurt instead of mayonnaise.
  •           Serve fish topped with minted yogurt sauce.
  •           Use yogurt in creamy soup recipes to give them a tart kick.                                         

      8. Poultry                                                                                                                                           

                  When you are  sick, chicken soup is more than just a feel good  food with a placebo effect , it helps improve symptoms  of a cold and also help protect you from getting sick in the first place . Poultry such as chicken and turkey , is high in vitamin B-6. About 3 ounces of light turkey or chicken meat contain 40 to 50 percent of your daily recommended  amount of B-6.             

          Chicken Soup for the Cold 

           Serving Up a Bowl of Relief

      Mom was right to make a pot of homemade chicken soup when you got sick. It turns out there are very real, scientific reasons chicken soup helps you get over a cold more quickly. When cold viruses invade tissues of the upper respiratory tract, the body responds by triggering inflammation. This inflammation signals white blood cells to move to the area and stimulates the production of mucus. Ingredients in chicken soup appear to halt the movement of white blood cells, thereby decreasing mucus associated with colds. Too sick to cook from scratch? Canned chicken soup can ease cold symptoms, too.                                 


      9. Oysters

                                       Oysters are a nutritional powerhouse from the sea. One 3-ounce serving of Pacific oysters provides 190% of the daily value of selenium, 45% of the daily value of iron, and 20% of the daily value of vitamin C, all for just 140 calories. One 3-ounce serving of oysters contains 16 grams of high-quality protein. The seafood also provides zinc and vitamin A. These vitamins and minerals in oysters are critical for proper immune function.      

             Ways to Eat Oysters

      Most people are familiar with raw oysters served in the half shell, but there are many other ways to eat oysters. These include
  •      oysters Rockefeller,
  •      oyster stew,
  •     oyster stuffing  
  •    scalloped oysters, and  
  •    grilled oysters.                                                                                                                                                                                                                                                                                                      
10.Green tea
         Both green and black teas are packed with flavoniods, a type of antioxidant where green tea really excels is in its levels of epigallocatechin gallate, or EGCG, another powerful antioxidant. EGCG has been shown to enhance immune function.   
About half the population in the United States drinks tea regularly. Antioxidants in tea called polyphenols and flavonoids are credited with boosting immune function. These compounds may also reduce the risk of heart disease Drinking green tea favorably affects blood lipids , increasing good HDL cholesterol and decreasing LDL bad cholesterol, triglycerides, and total cholesterol.

Beyond the Tea Cup

Tea is not just confined to be enjoyed by the cup. Amazingly, you can use teas in many of your favorite recipes. Think outside the cup!
  •  Add powdered tea to softened butter to make a savory spread.
  •  Cook grains and noodles in tea instead of stock.
  •  Use powdered tea as a rub to infuse meats with unexpected flavor.
  •  Make tea infused dairy to use in cream sauces for pasta and rice dishes.
  •  Add powdered tea to shortbread dough to make tea cookies.                                                                                                                                                                                                                                                                                                                                                                                       

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