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Top 8 foods that boost the immune system

Top 8 foods that boost the immune system

If your body recovered within a week from a common cold or fever the last time you fell ill, you have your immune system to thank. The immune system comprises cells, organs, and tissues, which together protect the body from microorganisms that can cause diseases. These components are inseparably linked to ensure physical well-being and strength. Further, certain foods can significantly boost the immune system function, increasing the body’s resilience to health conditions.

Spinach
Spinach is a powerhouse of essential nutrients, including beta-carotene, lutein, zeaxanthin, magnesium, iron, and vitamins C and E. The nutrients protect the body against diseases like anemia, macular degeneration, heart problems, and certain types of cancer.

Blueberries
Blueberries are rich in flavonoids, an antioxidant that boosts the immune system and reduces cell damage. The berries are also packed with vitamins A and C, manganese, potassium, and fiber, which are essential for overall physical health.

Garlic
Garlic contains high levels of sulfur, helping fight colds and flu. It is also known to lower blood pressure levels and prevent cholesterol and certain types of cancer. Its antibiotic properties protect the body against disease-causing fungi, bacteria, and viruses.

Greek yogurt
Greek yogurt contains iodine, vitamin A, vitamin B12, calcium, and probiotics, which aid digestion and work wonders for the immune system. Further, probiotics help the body develop healthy microorganisms that fight against disease-causing agents.

Kale
Kale contains vitamins C and E, selenium, beta-carotene, and iron, which have anti-inflammatory properties to prevent and manage diseases. One can have raw or cooked kale as a side dish or add it to soups.

Pumpkins
Pumpkins are high in beta-carotene, vitamins A, C, and E, potassium, copper, manganese, and other nutrients, offering benefits like improved eyesight, lowered risk of heart diseases and cholesterol, and better skin. Pumpkins can be prepared in various ways—boiled, sauteed, added in soups, mashed, and more.

Eggs
Eggs contain vitamins A and B12, protein, selenium, lutein, and several other indispensable nutrients. They can lower the risk of heart disease, promote eye and skin health, and boost the immune system overall.

Avocado
One helping of avocado contains 6% of the body’s daily vitamin E requirement. The fruit is also rich in fiber, monounsaturated fats, copper, folate, and other nutrients. A meal plan incorporating avocado may help reduce the risk of heart disease and promote long-term immunity.


A healthy immune system can even help fight viral infections like the flu and ensure a speedy recovery. Flu causes symptoms like dry cough or phlegm, runny nose, fever, chills, and body pain. A nutrient-rich meal plan consisting of foods like vitamins C and D, protein, zinc, and probiotics is the key to strengthening immunity and helping the body fight against such diseases. Staying hydrated by drinking lukewarm water, coconut water, soups, and juices is one of the most effective at-home remedies for relieving flu symptoms. Other options are using essential oils, gargling with lukewarm water, and ensuring one gets adequate rest.

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