7 Foods to Boost Your Immune System


Your immune system is your body’s defense against disease and infections. It protects you from disease-causing organisms such as viruses, bacteria, and parasites. The immune system also plays an important role in wound healing and tissue regeneration. What you eat directly affects your immune system. When you don’t eat right your immune system goes down. You can boost your immune system by consuming some healthy foods.

1. Broccoli

boiled broccoli in white bowl on table

Eating broccoli improves your immune system and helps prevent heart disease. Broccoli is rich immune-boosting nutrients like vitamins A and vitamin C. It strengthens your immune system by rebuilding damaged cells and enhancing new ones. Broccoli is also a good source of fiber and provides small amounts of calcium and iron. Several studies have proven that broccoli helps prevent cancer. It may not be a favorite vegetable to eat, but it can help prevent any life threatening disease.


2. Garlic


Garlic has been known for its health benefits for centuries. It’s a great source of antioxidants, vitamins, and minerals. Eating raw garlic is an excellent way to improve the immune system. Garlic is rich in allicin, an immune boosting compound that aids in the battle against a cold. It’s also known for its antiviral and anti-bacterial properties.

3. Kale

Kale is a great source of vitamin K, calcium, and omega 3 fatty acids. Kale’s high concentration of nutrients strengthens the immune system and fights viruses and bacteria. Some studies have shown that kale may decrease the risk of colon, breast, and other cancers. Kale is also rich in the eye-health promoting lutein and zeaxanthin compounds. Eating kale can help lower cholesterol levels and reduce the risk of heart disease.

4. Mushrooms
Mushrooms are rich in minerals such as potassium, magnesium, and selenium. All of these minerals are essential to your immune system. Eating mushrooms can help to lower blood pressure and decrease the risk of cardiovascular diseases. Mushrooms are also a good source of dietary fiber and Vitamin D. Vitamin D plays an important role maintaining cardiovascular health and immune function.

5. Green Tea
Green tea is high in antioxidants which help protect body cells from damage caused by free radicals. Regular consumption of green tea boosts your metabolism and strengthens your immune system. It also helps prevent the effects of premature aging and promotes longevity. Research shows that drinking green tea lowers total cholesterol and raises HDL (“good”) cholesterol. Green tea is also known for its detoxifying and anti-inflammatory properties.

6. Yogurt
Yogurt is a great source of vitamin B12, riboflavin, calcium and zinc. It’s also full of protein, which plays a critical role in the body’s immune function. Yogurt improves your immune system and encourages digestive regularity with the help of its healthy bacteria. The live active cultures in yogurt are known as probiotics or friendly bacteria. Probiotics are needed for the absorption of nutrients from food. Unfortunately, not all yogurts are created equal. When you go to the store, look for yogurt that has the most variety of live active cultures.

7. Blueberries

Blueberries are the richest source of antioxidants of all berries. The antioxidants present in blueberries are good for your immune system. Blueberries are also rich in minerals that promote brain health and cell repair. Eating blueberries regularly can reduce your risk of Alzheimer’s and Parkinson’s diseases. Recent scientific studies have found that blueberries may help reduce high blood pressure.

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