Foods that strengthen your immune system

Sweet potatoes
Avocado
Dark chocolate
Garlic
Almonds
Blueberries
Broccoli
Mushrooms
Citrus fruit
Crayfish
Turmeric
Asparagus
Spinach
Wheat germ
Pomegranate
Eggs
Ginger
Kefir and yogurt
Kiwi
Oysters
Papaya
Red bell pepper
Sunflower seeds
Chicken and turkey
Salmon
Watermelon
Green Tea
White beef
Carrots
Sweet potatoes

Sweet potatoes provide vitamin A, which prevents the damage that can be caused by ultraviolet rays. Besides being good for the skin, they are low in calories and have a lot of fiber.

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Avocado

This fruit contains vitamin E, a fundamental antioxidant that also strengthens the defenses.

Dark chocolate

Dark chocolate, rich in cocoa, contains theobromine. This is a substance that protects white blood cells from molecules that are produced when food is processed or makes contact with contaminants. Since chocolate tends to have a lot of calories and saturated fat, it is best to pick dark chocolate with a high percentage of cocoa.

Garlic

It has various antioxidants that function as anti-bacterial, anti-viral, and anti-fungal. Garlic prevents colds and is effective against fever, as well as lowering blood pressure.

Almonds

Nuts in general, and almonds in particular, contain vitamin E. In addition, it contains the fats necessary for it to be optimally absorbed to maintain a healthy immune system.

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Blueberries

Its antioxidant properties come from anthocyanin, which is also what gives it its dark color. Blueberries are remarkable protectors of the respiratory tract.

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Broccoli

It has different minerals and vitamins, the most remarkable being A, C and E, and also antioxidants and fiber. To provide their maximum strength, broccoli should be cooked as little as possible.

Mushrooms

They contain basic elements to increase the defenses and sugar molecules that favor its immune function.

Citrus fruit

Lemons, oranges or tangerines, and grapefruits, rich in vitamin C, stimulate the production of white blood cells. It is advisable to eat them every day. Among other things, they help prevent colds.

Crayfish

Crustaceans have a large amount of zinc, which is necessary for the cells that regulate the immune system.

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Turmeric

This is a yellow spice used in many varieties of curry. It is an anti-inflammatory and can help with muscle damage, especially from over-exercise.

Asparagus

Rich in vitamin A, its main benefits are to improve defenses and promote skin rejuvenation.

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Spinach

Spinach has antioxidants, beta carotenes, and vitamin C, which help fight infection and repair DNA. The best way to cook them is to boil them very little, so as to take full advantage of these components.

Wheat germ

With zinc, vitamin E, and especially vitamin B6, wheat germ helps the immune system respond optimally to any threat.

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Pomegranate

Pomegranate extract stops the increase of bacteria such as E-coli, salmonella, and listeria. It also prevents the growth of dental plaque and gum disease, has antiviral properties, and increases intestinal flora.

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Eggs

Eggs provide a large amount of zinc, which helps combat external agents and contributes to the development of a healthy organism.

Ginger

Ginger can relieve sore throats and help with nausea or reduce chronic pain. It is also being studied as a force against high cholesterol.

Kefir and yogurt

Kefir (fermented from milk) develops bacteria that help fight other bacteria, reduce inflammation and increase antioxidant activity. Other yogurts contain vitamin D and provide protein, calcium and zinc.

Kiwi

With folate, potassium, vitamin K and vitamin C, kiwi helps white blood cells fight infection. It also contains many other nutrients important for the proper functioning of the body.

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Oysters

They provide selenium, iron, vitamin C, vitamin A, high-quality proteins, and zinc, which are necessary for an efficient defense system.

Papaya

Very rich in vitamin C, it also contains enzymes (the papains) that serve as anti-inflammatories. Besides these, it has potassium, vitamin B, and folate. Papaya is very good for general health.

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Red bell pepper

This is one of the vegetables with much vitamin C. It also provides beta carotenes which increase skin and eye health.

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Sunflower seeds

Sunflower seeds contain phosphorus, magnesium, vitamin B6 and vitamin E. It is a great antioxidant and it also maintains the optimal immune system.

Chicken and turkey

Poultry provides vitamin B-6, which is vital for producing healthy red blood cells. Chicken soup helps with colds and the immunity of the intestines.

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Salmon

Fatty fish such as salmon, tuna, or mackerel are rich in Omega 3 acids which fight rheumatoid arthritis.

Watermelon

It helps boost the system's immunity by providing potassium, vitamin A, vitamin C, vitamin B, and glutathione.

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Green Tea

Its antioxidant function is very remarkable, and thanks to its EGCG and flavonoids it improves immune function. With the amino acid L-theanine, green tea drives the production of white blood cells. Ideally, you should drink unfermented green tea.

White beef

It provides a lot of zinc and iron, as they are absorbed by the body better than those found in foods of vegetable origin.

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Carrots

Carrots are rich in beta-carotene, a natural pigment that helps the production of white cells responsible for fighting infections and diseases.

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