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Best Food Items For A Better Immune System

General Health

Best Food Items For A Better Immune System

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Best Food Items For A Better Immune System

Taking a nutritious diet is an excellent way to boost your immunity and protect yourself against diseases. Your immune system consists of tissues, proteins, cells, and organs that carry out bodily processes to fight bacteria, foreign bodies, and viruses that cause disease and infections. Incorporating particular foods in your diet will help your immune system to trigger responses whenever it comes into contact with pathogens. Below are top foods that will help boost your immune system.

Foods Rich In Vitamin C

Vitamin C is the most commonly and effectively used vitamin in curing viral diseases such as colds because it boosts the immune system. It does this by increasing the production of white blood cells that fight infections effectively. Liposomal vitamin C supplements are among the best additions to boost your immune system apart from exercising and eating healthy.

There are many fruits and vegetables to choose from and they include citrus fruits such as oranges, lemons, and grapefruits. Some of the vegetables include broccoli, red bell peppers, and other leafy greens. Consume foods rich in vitamin C daily because the body doesn’t store or produce it.


Almonds are powerful antioxidants due to their vitamin E composition. Although this vitamin is less effective in fighting and preventing colds in comparison to vitamin C, it is packed with healthy fats. Adults only require about fifteen milligrams of this fat-soluble vitamin daily to maintain a healthy immune system.


Cultures found in particular yogurts have the ability to boost your immune system. When making a purchase, look for phrases like “active and live” cultures on the label. Plain yogurts are more advisable instead of flavored ones that have loads of sugar. Sweeten your plain yogurt with honey or healthy fruits to get the most out of it. Select yogurt brands that are fortified with vitamin D as it assists in immune system regulation.

Sunflower Seeds

These are an excellent vitamin E, B-6, magnesium, and phosphorus. Vitamin E is essential for boosting, maintaining, and regulating your immune system’s function. Other sources of Vitamin E include leafy greens such as spinach and avocados. Sunflower seeds have a high selenium composition; one ounce contains almost half what an average adult requires daily.

Green Tea

Green tea has numerous flavonoids and excels in its epigallocatechin gallate levels that are a powerful antioxidant. Studies show that EGCG enhances immune function. By steaming green tea instead of fermenting it like black tea, you preserve the EGCG. It is also a source of L-theanine amino acid that aids in fighting germs found in T cells.


Tumeric is one of the key ingredients in several curries, but it has for a long time been used as an anti-inflammatory. The bitter spice, yellow in color has been used in treating rheumatoid arthritis and osteoarthritis. Its distinct color results from high curcumin concentrations that act as an antiviral, reduces muscle-damage, and boost the immune system.

Bottom Line

Improve your lifestyle by consuming a nutritious diet that boosts your immune system. Our bodies require several vitamins to fight diseases caused by pathogens and this requires you to consume foods that are rich in them. They include vitamin C found in citrus fruits and some vegetables, turmeric, almonds, yogurts, and sunflower seeds rich in vitamin E and powerful antioxidants.

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