What are foods that boost immunity?

The increasing role in boosting the immune system plays a healthy lifestyle, moderate exercise and, of course, proper nutrition. What you need to boost the immunity? The nutrients that are important for the immune system, quite a lot, so the diet is varied and balanced.

immune system

Immunity is the body's opposition to harmful micro-organisms, viruses, helminths and other agents, hostile to our health. The immunity challenges also include the supervision of the stability of the genetic makeup of cells, or, in other words, the anti-tumor protection. Immunity is a very complex multi-level protection of the body, which is produced in the process of evolution and continues to change, more or less successfully adapting to the changes in the human environment. Immunity can be obtained inherited (genetic) and acquired, moved up as a result of illness or through vaccination.

But the immune system is not a wall; it is relatively easy to undermine. Here are some of the factors that negatively affect the immune system:

  • Poor nutrition, with dominating refined products, a variety of chemical additives and semi-finished products.
  • The use of antibiotics, not only for the treatment of humans but for growing livestock and poultry for food.
  • All sorts of toxic effects related to production factors and a hostile environment.
  • The mutation and adaptation of bacteria, viruses, and pathogens - as a result of the impact of unfavorable environment, the use of antibiotics with toxic effects.
  • All increasing number of stress and depression caused by modern living and working conditions.
  • Chronic and incurable diseases, the number of which in recent years has been steadily increasing.
  • Consumption of alcohol.
  • Smoking.
  • Caffeine. Not only coffee but in tea (except green) and carbonated beverages.

To maintain the necessary immunity, you need proteins, vitamins, unsaturated fatty Omega-3 fatty acids, zinc, selenium, iodine, lactobacilli and bifidobacteria, volatile and dietary fiber. Each substance has its particular impact on the immune system. Let's think what exactly you need to eat to boost your immunity.

READ ALSO: Which products lower cholesterol?


The green asparagus contains a record number of vitamins A, B1, B2, B5, B6, B9, E, C, H and PP. It contains zinc, a lot of iron, phosphorus, calcium, potassium, and selenium - a natural antioxidant that slows aging and protects the body from cancer. Asparagus actively helps to cleanse the body of toxins and salts. It affects the whole excretory system, helps the kidneys work. Also, asparagus has a tonic effect, lowers blood pressure, helps circulation. In addition, it helps digestion and cleanses the intestines.

Sea fish

It contains valuable fatty acid, Omega-3, as well as a lot of protein, vitamins A and E are especially valuable fish that lives in the northern seas: mackerel, catfish, tuna, trout, salmon, salmon ... It is enough fat, but it is useful and the desired fat. Useful seafood which contains significant amounts of zinc.

sea fish

An apple

It regulates the intestinal microflora; it contains a variety of vitamins and trace elements, the champion on the content of iron. In general, the apple is one of the most useful fruits which retains all the nutrients for a very long shelf life, so it is one of the few sources of vitamins in the spring when almost all the autumn vegetables had deteriorated, and there are no fresh spring green ones yet.

Vegetable oil of first cold press

Any oils are suitable, linseed, almond, grape seed, corn, olive, sunflower. Indeed, the vegetable oil contains a large amount of vitamin E. But it is necessary to choose unrefined oil. Use it to fill the salads, or add to cold appetizers. In general, cold pressed oil can not be heated, since when heated they not only lose all useful substances but also emit carcinogens.

vegetable oil


It is not only a sweet treat but also a very useful product to enhance immunity. It strengthens the immune system, it helps in the treatment of colds and has a positive effect on the circulatory system.

Yogurts and dairy products

Bio yogurt with actinobacteria and bifidobacteria not only contributes to the maintenance of constant weight but is also "responsible" for the health of the gastrointestinal tract and a healthy immune system. A study conducted by American and European scientists show that probiotics reduce the symptoms of flu: fever, cough, and stuffy nose.

bio yogurts

Whole grain cereals

Our ancestors were quite right that porridge and cereals are an excellent source of vitamins and minerals, especially selenium and zinc. Modern experts say that eating cereals with high fiber content may also increase the body's resistance. The list of 9 kinds of products, recently published by the news site MSNBC USA, as an effective products for boosting the immunity are yams (sweet potatoes), oatmeal, barley, and buckwheat. Just put the grain in the lightly salted boiling water in a thermos overnight and the morning add milk and a little butter, dried fruit or fresh fruit to taste.


To effectively fight the flu, doctors suggest the daily consumption of fruits and vegetables that contain the highest amounts of vitamins, minerals, fiber and mainly phytonutrients. The absolute leader here is citrus, primarily lemons, tangerines, and oranges. One orange, for example, contains the daily norm of vitamin C. Citrus fruits are rich in flavonoids, which enhance the antioxidant effect of this vitamin. Red tomatoes, pomegranates, grapefruit, and red cabbage and cranberries are especially beneficial for immunity, and this is besides the fact that such a delicious set serves to protect the heart, due to the high content of lycopene and ellagic acid. Carrots and pumpkin also strengthen the immune system, thanks to such elements as beta-carotene, alpha-carotene, lutein, quercetin and other substances that can be converted into vitamin A. Quercetin is one of the flavonoids (substances that give fruits and vegetables a distinctive color) which inhibits the action of influenza virus and helps the body to develop antibodies. Quercetin is found in especially large numbers in broccoli, apples, tomatoes, and onions and all colored vegetables and fruits (the more intense the color, the better).

citrus fruit


It contains the natural antibiotic allicin, which according to some studies helps to prevent complications from colds and flu. Eating just one clove of garlic a day is already providing the necessary preventive and antiseptic effects. Onions, horseradish, dill, garlic, etc. are also extremely rich in volatile production. They are useful not only as a means of strengthening body resistance and assistants for the immune system but also for the prevention of complications of the flu.


Mushrooms have been used for centuries in Chinese medicine due to its properties of stimulating the immune system. It is believed that beta-glucans are natural polysaccharides contained in the raw and cooked mushrooms are responsible for their ability to boost the immunity. Mushrooms are the only vegetable organism, which is a natural source of vitamin D. it is Known that vitamin D deficiency entails an increased risk of Contracting influenza.


It is very important to deal with stress! When he got home, and you need to take a shower, lie down for 10-15 minutes, close your eyes, turn on relaxing music, or soak in the silence, watching his breath. This will help overcome the daily stress!

And lastly – the fight against harmful habits! Smoking, excess alcohol consumption, overeating or fascination with strict diets - all this adversely affects the immune system!

We wish you good health!


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