10 Foods That Boost the Immune System

immune system

The human body requires an active immune system to help guard against sicknesses, bacteria, virus spread such as the Covid-19, allergic conditions, and a host of several other complications. Typically, the immune system comprises of various blood cells as well as other essential components. To help these cells maintain their constant supply of critical elements, and also remain in healthy condition, there are a few crucial measures that one must take.

You can decide to use ‘natural methods,’ which is effective, even though they can be a bit hectic sometimes. However, with notable advancements in technology, there also exists some synthetic means through which you can boost your immune system effortlessly. Nonetheless, natural methods are age-long proven for their effectiveness, and therefore form the basis upon which synthetic methods are established.

Several components are responsible for building the body system. Among them include those specifically designed for boosting the immune system. Most of these provide the body with essential vitamins amongst several other nutritional elements. You can easily acquire them from some select fruit varieties or some specific kinds of foods and other healthy items you can easily find in your local grocery store.

Typically, sources from which you can obtain nutrients that boost your immune system are broken down into two elementary groups, animal and plant sources.

Read Also: How To Boost Your Immune System to Fight the Coronavirus

Animal Sources

A variety of animal extracts are useful for boosting the immune system. You can include them in your meals to increase their immune-boosting value. Some of them include:

  • Shellfish

The idea of consuming shellfish may not appeal to many as an immune system booster. However, some select species have an enormous amount of essential minerals like zinc. Zinc is a critical mineral that helps to strengthen your body cells. It is similar to Iron and works together with other important minerals.

Some other species with large amounts of essential minerals in this category include mussels, clams, crabs, lobsters, etc.

  • Poultry

Most people enjoy eating various kinds of poultry delicacies but mostly because of their appealing taste. Thankfully, birds are not only wonderful for their taste. They also contain essential vitamins like vitamin B-6, etc. in large amounts. These vitamins are useful to the body as they can help to boost the immune system significantly.

For the sake of your health, especially your immune system, try not to consume chickens and other birds have been prepared despite their poor state of health. You should always make an effort to ensure that the birds are healthy before cooking. Eat fresh and reduce your consumption of junk food. Freshly cooked meals contain adequate amounts of mineral nutrients and vitamins that your body needs to maintain the optimal wellbeing of your immune system.

It is important to take adequate caution when picking your food, especially those gotten from animal sources as they are crucial for maintaining a sound and active immune system. These foods are also responsible for the formation of red blood cells as well as other essential elements. When it concerns animal-sourced foods, everything is crucial; even the bones of the chicken are also good for consumption because they contain chondroitin and gelatine in ample amounts.

Some birds that are rich with nutrients and are good for consumption include chicken, light turkey, etc.

Plant Sources

The earth is blessed with several numerous kinds of plants. Some are suitable for consumption, whereas, others are not. Most people find some of these vegetables unappealing to their taste-boards. However, they are essential for building a rock-solid immune system.

Depending on how excellently you prepare them, vegetables can give your meals a relishing taste. It is important to take note of some of the vegetables that are rich with nutrients and vitamins that are vital for the immune system. A lot of them can easily be found near you or at your local grocery store. They include:

  • Ginger

Most people do not find the taste of ginger appealing. They would rather implement it in their cooking since it gives the food a certain tint that makes them taste irresistible. Besides its spicing capabilities, however, ginger possesses other health-benefiting qualities that make it indispensable.

Ginger provides a remedy for a lineup of various health challenges including sick people suffering from blood vessel inflammation, sore throat infection, nausea, chronic pain, etc. People looking to cut some weight often turn to ginger because of its ability to lower cholesterol levels and fat in the body. Also, ginger is a crucial component of your body’s immune system development.

  • Citrus fruits

Vitamin C is one of the vitamins that plays a vital role in building your body’s immune system. It does this by increasing your white blood cells so that they can fend off diseases and infections effortlessly.

Vitamin C is known for its ability to eliminate cold from a sick person, amongst several other health benefits. It is required that you take Vitamin C daily as our bodies either produce nor store any.

Citrus fruits like lemons, tangerines, grapefruits, limes, oranges, etc. are excellent for obtaining Vitamin C. Consuming sufficient amounts of these fruits daily will help to boost your immune system radically.

  • Spinach

Spinach is one of the common vegetables you can find around you. However, they are an excellent source for obtaining nutrients for your immune system. The vegetable contains large amounts of vitamin C. Also, it contains an abundance of beta carotene and antioxidants that are essential for boosting your white blood cells.

Spinach retains a lot of its nutritional value when you cook it for a shorter period—this way, its nutrients are not lost. Instead, the mild heating improves the vitamin A it produces as a result of the oxalic acid it contains—this is an essential component for strengthening your immune system.

  • Broccoli

Just like the spinach, this vegetable is blessed with an abundance of vitamins, including A and C. The body also requires the Vitamin E it produces in sufficient amounts, and this makes Broccoli one of the healthiest vegetables you can include in your meals.

Like most other vegetables in this category, cooking your broccoli lightly helps to boost its nutritional value and also helps to retain larger amounts of its nutrients. Broccoli is rich with several nutrients and vitamins that are critical for developing and maintaining a sound and active immune system.

Read Also: Nutrition Facts and Health Benefits of Carrots


When you take good care of your immune system, you can rest assured knowing that you will doubtless enjoy the benefits that come along with good health. Also, you can care less if there is some new disease in town. Furthermore, as a rule of thumb, do not cut down on your intake of water. Rather, increase your water consumption, exercise, and eat healthy because these things are vital for your body’s overall wellbeing. Meanwhile, pay attention to what goes into your body as they all play a part in the constitution and health of your immune system.

Stay safe!


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