Food for your Immune System

Food to Strengthen the Immune System

Max. D Gray
By Max. D Gray. Updated: September 5, 2023
Food to Strengthen the Immune System

The immune system is the body's natural barrier and "weapon" against any external attack by microorganisms that might infect our bodies. The immune system is made up of a complex network of organs and cellular tissues, such as lymphocytes or white blood cells, that are essential for fighting viruses and bacteria and protecting us from various diseases. For the immune system to function properly, a healthy and varied diet is essential.

The following oneHOWTO article explains which foods we can eat to strengthen our immune system.

You may also be interested in: The Best Foods To Detox Your Body
  1. Citrus fruits
  2. Garlic
  3. Mushrooms
  4. Bell pepper
  5. Kefir
  6. Broccoli
  7. Wheat germ
  8. Berries
  9. Bird meat
  10. Sunflower seeds
See more >>

Citrus fruits

The best foods for boosting immunity are those that provide the body with significant amounts of micronutrients: vitamins and minerals. In this sense, citrus fruits such as oranges, lemons, grapefruits, tangerines, or kiwis are excellent allies of the immune system, as they are a source of vitamin C.

Vitamin C, which our bodies cannot produce on their own, plays a crucial role in the production of white blood cells. So including these fruits in your daily diet is a great way to keep your defenses in shape.

If you want to learn more about the benefits of vitamin C, read this other article, where we explain how to detect a vitamin C deficiency and how to increase your intake.

Food to Strengthen the Immune System - Citrus fruits


The antibacterial and antifungal properties of garlic have been known since ancient times, it is traditionally considered a natural antibiotic. It is the sulfur compounds contained in it that give it this ability to fight infections. In addition, garlic contains in its composition significant amounts of vitamins of group B (B6), folic acid and minerals such as zinc. These elements strengthen the immune system and allow us to increase our defenses.

As you can see, garlic has many benefits, among others it can help you get rid of warts. If you want to learn more about it, continue reading this other article about removing warts with garlic.

Food to Strengthen the Immune System - Garlic


If you want to strengthen your defenses, eating mushrooms in stews, fried or as a side dish is an excellent option. Mushrooms, like other fungi, are a healthy food rich in beta-glucans, a polysaccharide that stimulates the production of macrophages, the cells that the immune system forms to perform its protective function for the body.

Mushrooms can be added to countless dishes and give them a unique flavor. However, you must clean them thoroughly before using them, as they tend to contain a lot of soil. Continue reading this other article to discover how to clean mushrooms.

Food to Strengthen the Immune System - Mushrooms

Bell pepper

Bell peppers contain a lot of vitamin C. In fact, they contain three times as much vitamin C as oranges. It is also a source of vitamin A, two important components for strengthening the defenses of the immune system. The reasons? They promote the formation of collagen to repair the defense barrier and stimulate the production of white blood cells, which are responsible for quickly fighting infections or pathogens.

Vitamin C is an essential nutrient for our health, mainly because this vitamin is not produced naturally in our body. Therefore, it is important to take it through food and supplements. But an excess of anything is bad, and too much intake can also be harmful. Continue reading this other article to learn whether it is bad to take too much vitamin C.

Food to Strengthen the Immune System - Bell pepper


The fermented beverage is a probiotic food with countless benefits for the immune system. Kefir, which is similar to yogurt but thinner in consistency, is a fermented beverage made by inoculating cow's or goat's milk with mixtures of microorganisms such as yeasts and bacteria. Kefir contains immune molecules such as cytokines, which are thought to help the body fight off invaders such as viruses.

Probiotic foods bring countless benefits to our health, and kefir is considered one of the healthiest. To help you enjoy all these benefits, read on in this other article, where we show you how to make homemade milk kefir.

Food to Strengthen the Immune System - Kefir


Broccoli. It provides numerous minerals and vitamins, including A, C and E, as well as antioxidants and fiber. The best way to get all the nutrients is to eat it raw or steamed. Broccoli activates the immune system thanks to glucosinolates, which stimulate the immune system.

Broccoli is a very healthy vegetable with which you can prepare numerous delicious recipes that will delight young and old. Although it is very easy to prepare, some people are unsure of the best way to wash this vegetable so that it can be consumed without risk. Continue reading this other article to learn how to clean broccoli before cooking.

Food to Strengthen the Immune System - Broccoli

Wheat germ

Wheat germ strengthens your defenses because it provides the necessary supplements to keep the immune system in optimal conditions, starting with the circulatory system by providing the necessary fatty acids to keep cholesterol and triglycerides under control. The nervous and immune systems are strengthened by the vitamin diversity of wheat germ, especially vitamin B.

Food to Strengthen the Immune System - Wheat germ


Berries such as blackberries, blueberries, strawberries, and cherries are a good way to maintain the immune system and strengthen the defenses. The characteristic color of these fruits is due to their high content of vitamin A (beta-carotenoids), to which a good dose of vitamin E is added. These two nutrients increase the production of white blood cells that can slow down the action of viruses and bacteria.

Food to Strengthen the Immune System - Berries

Bird meat

How many times have you reached for a soothing chicken or turkey broth when you had a cold or flu? You have done well, because the meat of these birds is an important source of vitamins B6, B12 and selenium. These tasty broths, not only help maintain fluid balance during cold season, but also strengthen the body's defenses and promote a speedy recovery.

Food to Strengthen the Immune System - Bird meat

Sunflower seeds

Nuts and seeds in general are small 'capsules' full of essential nutrients for good health, which should always be taken in moderate doses. As for the defense-boosting effect of sunflower seeds, they are rich in folic acid and an important source of E and B group vitamins.

Sunflower seeds are also a good source of tryptophan, the amino acid that synthesizes serotonin and affects mood regulation. Since the human body is unable to produce tryptophan naturally, you need to consume foods rich in tryptophan to ensure that your body gets enough of it to sleep better.

Continue reading this other article to find out what other foods are high in tryptophan.

Food to Strengthen the Immune System - Sunflower seeds

This article is merely informative, oneHOWTO does not have the authority to prescribe any medical treatments or create a diagnosis. We invite you to visit your doctor if you have any type of condition or pain.

If you want to read similar articles to Food to Strengthen the Immune System, we recommend you visit our Healthy living category.

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Food to Strengthen the Immune System