John KIRAGU
- Jun 27, 2022
- 7 min read

10 Foods That Boost Your Immune System

The impact of food on the body’s immune system has been scientifically studied to the point of identifying specific types of food that boost the immune system. As the cliché goes, 'you are what you eat.’ Good immune systems translate to good health and strength in performing usual daily living activities. You can boost your immune system by including the following types of food in your diet and meal plans.

Citrus Fruits

Drinking orange juice helps you to recover from cold. Fruits such as lemons, grapefruits, mandarin, and lime are rich in vitamin C which improves the production of white blood cells and helps the body to fight diseases. Citric fruits also have minerals such as magnesium, potassium, and B vitamin which enhance normal body functioning.

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Citric fruits, especially oranges, contain fibers that improve your digestion and eases weight loss. The presence of vitamin A in citric fruits intensifies mucosal immunity and therefore helps to generate white blood cells. Vitamin A helps in the respiratory tract to keep off infections and inflammation. Citric fruits improve your immunity which improves the ability to fight infections and keep you healthy all the time. Below is the list of the 5 best citrus fruit that boosts your immunity:

Oranges

You can get the full body requirement of vitamin C and other nutrients essential to boosting your immune system from different types of oranges. It enhances the production of collagen, drains the level of stress hormones, prevents cell damage, and enhances standard blood flow.

Grapefruit

Grapefruit is a good source of fiber, vitamin C and A. They have very low calories and about 88% water in them. When consumed it keeps the body hydrated for a long period.

Apples contain a lump of natural sugar and are rich in fibers. The peel has quercetin – a pigment flavonoid that facilitates boosting immunity and reducing inflammation. When you eat an apple in your diet, eat together with the peel for additional nutrients in your body.

Lemon

Lemon has approximately 30g of vitamin C which is almost twice the required vitamin C in a daily diet. Other than boosting your immune system, when vitamin C is consumed regularly it limits the risks of heart disease and stroke. Introducing lemon into your diet will help in boosting your immune system.

Tangerines

Tangerines are one of the cultivated fruit types of mandarin, it contains sufficient water with vitamin C and antioxidants including minerals such as potassium. Taking tangerine helps you to maintain health.

Pomelo

Pomelo contains minerals, other vitamins, and nutrients such as fiber, and potassium that provide several health benefits. Pomelo helps in lowering the level of cholesterol, which is conducive for your heart functioning.

Garlic

The intake of garlic appears to be one of the traditional ways in boosting your immunity. Upping garlic intake in a meal has various merits in improving your body’s immune system. Garlic assists the body’s immune in fighting against colds, coughs, fever, and, more so, speeds up wound healing. Garlic contains allicin which contains an antimicrobial effect that promotes antifungal and antibiotics. Other than allicin, garlic is rich in Sulphur essential due to its health benefits, and antioxidant that used in neutralizing dangerous compounds called free radicles. Therefore, it is advisable to have a garlic recipe in your meal as it contains a low level of calories, vitamin C, manganese, and other nutrients that will boost your immune system.

Broccoli (Brassica Oleracea)

Broccoli is that type of vegetable that offers numerous benefits to your health. It contains various minerals and nutrients such as vitamin K, Iron, vitamin C, and potassium.it has a high protein content compared to other vegetables. The advantageous part of the veggie is that it can be consumed raw or cooked.

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Broccoli has low calorie levels, contains approximately 90% of water, have no fats, has fiber aiding in weight loss, improves gut health, and protects the body from various diseases. Broccoli has bioactive compounds that boost your immune system.

Here are 3 benefits of Broccoli:

Cancer prevention

Cancer is the growth of abnormal cells and is connected with anxiety. Broccoli contains compounds that protect the body against cancer. The intake of vegetables such as broccoli is linked to reduced prostate, breast, and gastric cancers. Study suggests that isothiocyanate found in broccoli lowers inflammation, stimulates your body’s immunity, and fights against the growth of cancer.

Eye health

Struggle with eyesight is common due to aging. Broccoli has zeaxanthin and lutein which minimizes eye disorders due to age. This vegetable will boost your eyesight as it contains beta carotene that is converted to vitamin A by the body. Therefore, broccoli may boost your eyesight.

Support dental and oral health

Nutrients found in broccoli such as calcium and vitamin C result in decreased risks of having periodontal diseases. Flavonoid and other nutrients such as kaempferol that is mainly found in broccoli prevent periodontitis. Also, sulforaphane in broccoli plays a role in the prevention of oral cancer.

Spinach

Spinach contains inorganic nutrients that help you against heart diseases. It contains potassium that facilitates the heart’s normal functioning, and it is rich in vitamin C and A, which reduce the risk of getting eye cataracts hence supporting the good vision. Spinach has minerals like magnesium and vitamin E that protect our body’s immunity from bacteria and viruses that causes diseases. The aforementioned minerals and vitamins also play a role in defending the body against toxins that may hurt you.

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As a good source of iron, Spinach helps the red blood cells to supply sufficient oxygen in your body, therefore protecting you against anemia - a disease that makes you have trouble in breathing, and fatigue and makes your body weak.

Stinging Nettle

Stinging nettle, also called Urtica Dioica, because its leaves cause temporary itching and burning sensation. Its roots and leaves contain a variety of nutrients such as vitamin A, B, C, K, and other minerals such as sodium, phosphorous, magnesium, iron, and all the essential amino acids. Many of the nutrients act as antioxidants which assist your cells act against free radicals that may result in cancer and other pathogens in your body. Stinging nettle has been used over years to treat painful joints and muscles arthritis, anemia, and eczema.

Stinging nettles have a variety of potential benefits when consumed including:

Wound treatment and burns: Applying creams that contain stinging nettle improves wound healing and burns
Facilitate the liver’s good condition: The antioxidant property in stinging nettle protects your liver against damage by toxins and other inflammation
Reduce the level of bleeding especially after surgery: Medicines that contain stinging nettle are mainly used to reduce excessive bleeding.

Ginger

Ginger has anti-inflammatory properties and antioxidants as it contains gingerol and other compounds that limit stress and DNA damage. It helps your body’s immune system to fight chronic diseases associated with high blood pressure, heart problems, and respiratory diseases and facilitates healthy aging. Studies show that ginger is effective in the reduction of osteoarthritis which causes pain and stiffness in your body, especially in your knee.

Sweet Potatoes

The orange-flesh sweet potato is among the natural sources of beta-carotene - a compound found in plants that the body converts to vitamin A. The variety of potatoes such as white, orange, and purple is rich in minerals, fiber, and antioxidants.

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The benefits of taking sweet potatoes into your diet to boost your immunity are indicated below:

Rich in vitamin A: Vitamin A cushions the body against reduced immunity resulting from low levels of blood in the body. It is also mainly used in maintaining mucous membrane in the edges of your gut - a sensitive part where the body is exposed to pathogens. Potatoes are no harm when consumed regularly and eating them will help to prevent vitamin A deficiency.
Reduced cancer risks and oxidative damage: When there is oxidative damage to the cells, there is a high risk of cancer, sweet potatoes are rich in carotenoids that are associated with reduced risks of kidney, breast, and stomach cancer. Purple potatoes contain more antioxidant activity. Sweet potatoes are considerably cheap and nutritious, which helps to bolster your immune system.

Wheat Germ

The unique property of wheat germ is that it has numerous and excellent nutritional values in your body. It is one of the main sources of proteins found in vegetables and fiber. It contains minerals, such as thiamin, folate, zinc, magnesium, and phosphorous. It is rich in vitamin E which has antioxidation effects helping your body to a balanced weight and reducing the risk of heart diseases. The hepatic and vitamin B found in wheat promote the good functioning of the liver. The linoleic acid found in wheat lowers the level of cholesterol in your body. The intake of about 6 tablespoons of wheat germ strengthens your body which makes you active and it has no side effects.

Green Tea

Tea is one of the most consumed beverages and has a lot of nutrients that facilitate in boosting of your immune system. Below are several benefits of having tea leaves as a supplement:

It has bioactive compounds that are healthy for your body: Polyphenols a natural compound found in green tea are associated with reduced inflammation that helps to fight cancer.
Improves your brain functioning: Green tea has less caffeine compared to coffee. It is rich in an amino acid called L-theanine which can collaborate with caffeine to enhance brain functioning.
Facilitates fat burning: Green tea actualizes high metabolic rates, which goes a long way in weight loss programs due to it fat burning effects.
Reduced bad breath: Green tea contains catechins that hinder the growth of bacteria in your mouth limiting bad breath coming from the out.
Benefits your liver: The extract of green tea improves your liver functioning by reducing inflammation and oxidative stress.

Papaya

Papaya is rich in vitamin C, vitamin D, and vitamin E. foods that contain antioxidants reduce the risk of heart diseases the antioxidants limit the oxidation of cholesterol that more is more likely to lead to a blockage that results in heart disease.

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It contains digestive enzymes known as papain which have an anti-inflammatory effect. It also has minerals such as potassium, folate, and magnesium that have an impact on our body’s immune system. Papain and chymopapain ease pains from burns, and assist in chronic inflammatory conditions such as asthma.

Good nutrition promotes healthy living and increased productivity. A balanced diet will improve your body’s immune system. Enjoy your diet by adding supplements that will boost your immunity which is associated with a good and healthy lifestyle.