Top 10 Diet to Boost Your Immune System

The immue system consist of organs, cells, tissues, and proteins. Together, these carry out bodily processes that fight off pathogens, which are the viuses, bacteria, and foreign bodies that cause infection or disease.

When the immune system comes into contact with a pathogen, it triggers a response and the immune system release antibiotics, which attach to antigens on the pathogens and kill them.

Best Diet to Boost the Immune System

Feeding your body certain foods may help keep your immune system strong. Here are some very important foods that are considered the best diet to boost the immune system.

Citrus fruits

Most people turn straight to vitamin C after they’ve caught a cold. That’s because it helps build up your immune system.

Vitamin C is thought to increase the production of white blood cells, which are key to fighting infections. Almost all citrus fruits are high in vitamin C.

With such a variety to choose from, it’s easy to add a squeeze of this vitamin to any meal. Because your body doesn’t produce or store it, you need daily vitamin C for continued health.

The recommended daily amount for most adults is 75mg for women. 90mg for men.

Rec bell pepper

If you think citrus fruits have the most vitamin C of any fruit or vegetables, think it again. Red bell pepper contain almost 3 times as much vitamin C (127mg) as a Florida orange (45mg). They’re also a rich source of beta carotene.

Besides boosting your immune system, vitamin C may help you maintain healthy skin. Bata carotene, which your converts into vitamin A, helps keep your eyes and skin healthy.


Garlic is found in almost every cuisine in the world. It adds a little Zine to food and it’s a must have for your health. Early civilization recognize it’s value in fighting infections.

Garlic may also slow down hardening of the arteries, and there’s week evidence that it helps lower blood pressure. Garlic’s immune boosting properties seem to come from a heavy concentration of sulfur- containing compounds such as allicin.


Ginger is another ingredient many turn to after getting sick. Ginger may help decrease inflammation, which can help reduce a sore throat and inflammatory illnesses. Ginger may help with nausea as well.

While it’s used in many sweet dessert, ginger pack some heat in the form of gingerol, a relative of capsaicin. Ginger may also decrease chronic pain and might even possess cholesterol lowering properties.


When it comes to preventing and fighting off colds, vitamin E tends to take a back seat to vitamin C. However this powerful antioxidant is key to a healthy immune system.

Vitamin E is a fat soluble vitamin, which means it requires the presence of fat to be absorbed probably. Nuts such as almond are packed with the vitamin and also have healthy fats.

Adults only needs about 15mg of vitamin E each day. A half cup serving of almonds which is about 100 percent of the recommend daily amount.


Papaya is another fruit loaded with vitamin C. You can find double the daily recommend amount of vitamin C in a single medium fruits.

Papaya also have a digestive enzyme called papain that has anti-inflammatory effect. Papium, and folate, all of which are beneficial to your overall health.


Like papayas, kiwi are naturally full of essential nutrients, including folate, potassium, vitamin K and vitamin C. Vitamin C boosts the white blood cells to fight infection, while kiwi’s other nutrients keeps the rest of your body functioning properly.


Poultry such as chicken and turkey is high in vitamin B-6. About 3 ounces of light turkey or chicken meat contains nearly one third of your daily recommended amount of  B-6.

Vitamin B-6 is an important player on many of the chemical reactions that happen in the body. It’s also vital to the formation of new and healthy red blood cells. Stock or broth made by boiling chicken bones contains gelatin, chondroitin, and other nutrients helpful for immunity.

Sunflower seeds

Sunflower seeds can make a tasty addition to salads or breakfast bowls. They are rich source of vitamin E, an antioxidants. In the Same way as other antioxidant, vitamin E improves immune function. It does this by fighting off free radicals, which can damage cells.


Broccoli is another source of vitamin C. It also contains potent antioxidant such as sulforaphane. For these reasons, it is a good choice of vegetable to eat regularly to support immune system health.


Enjoying the listed immune boosting foods covered in this article may strengthen people’s immune system and improve their ability to fight off infections. It is important to remember that the immune system is complex. Hence, eating a healthful balance diet is just one way to support immune health.

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