Healthy Foods that Boost Immunity (2020)

Healthy Foods that Boost Immunity

Most of us have a laid back attitude when it comes to painting a picture about ourselves. We usually try to eat right, exercise, get enough sleep, and adopt good habits related to a healthy life.

But how many of us pay special attention to the immune system as a center of good health and consciousness? Not all good habits lead to a strong and healthy immune system. If you want to achieve long-term health and protection from disease, you need to have a robust immune system. To make your immunity strong, you need to have foods that boost immunity.

The foods you eat directly affect the immune system more than anything else. So, if you are already on a healthy balanced diet, points for you – but you need to take it one step further.

You know there are some “superfoods” i.e. Foods that Boost Immunity that if consumed regularly, can have almost miraculous effects on the health and strength of your immune system. These foods are packed with nutrients and disease-fighting properties that will charge the immune system.

This article lists seven foods that boost immunity and explains how they affect the immune system. This will give you some extra immunity-boosting hacks that can be easily incorporated into any lifestyle.

It’s that simple. Thankfully, the maintenance of the amazing immune system is significantly reduced. There are no complicated strategies or routines, no expensive supplements and no preventive diets. By making a few simple changes to your diet and daily routine, you will achieve some great, long-lasting changes.

Foods that Boost Immunity

Symptoms of a struggling immune system should never be ignored. The easiest and most effective way to strengthen your immune system is to feed it with the foods that boost immunity to help it function at its best.

Start eating the following foods that boost immunity regularly – and be prepared to be amazed at how quickly your health will improve.



Powerful properties: Antimicrobial, antioxidant, antimicrobial and hygroscopic (helps in tissue healing and regeneration).

Since the beginning of history, honey has been known for its near-miraculous medicinal properties. Among other things, it was used as an ointment to treat coughs and digestive disorders, to treat skin problems, and to promote wound healing.

Honey is packed with minerals and essential vitamins. It promotes immune system healing and regeneration. This delicious natural sweetener works in tandem with your immune system to destroy free radicals, destroy harmful bacteria and encourage overall rejuvenation of cells and tissues.

Studies have shown that consuming a small amount of honey every day strengthens the immune system and enables it to fight infections more quickly. It also helps the body to heal faster. In most cultures, honey is often recommended to patients who have recovered after surgery to speed up cell healing and reduce scarring.

Diabetes is a great treatment for chronic diarrhoea and other digestive problems, helping to relieve sore throat, cough and acid reflux. All of these conditions are related to a weakened immune system. 

Note: Darker colour of honey, it has more antioxidant and disease-fighting properties. Raw honey also tastes more potent and excellent than processed honey which is heated and filtered and thus loses some of its properties.

Best practice: You need one teaspoon of honey daily to boost your immunity and enjoy all the other benefits of this natural energy source. It is taken in the lukewarm.

The first thing in the morning or herbal tea. You can consume small amounts of honey as a sweetener in soft drinks or using a teaspoon or yogurt, oatmeal, or a teaspoon for fresh fruit.



Powerful Properties: Immune stimulants, immuno-modulators, antibacterial substances, antibiotics.

Occasional colds, minor injuries or insect bites are really good for you. It utilizes the immune system and prepares it to prevent serious, cautious and more serious infections. Mushroom is another great foods that boost immunity.

Apparently the mushroom is an immune stimulant, which means it acts as an energizer that studies the immune system and gives it a good “exercise” without you really getting sick. In fact, making mushrooms a regular part of your diet can boost your immune system by up to 300 percent.

The powerful bacterial growth agents in mushrooms help fight against agents viruses, bacteria and fungi and are a good source of essential minerals needed by the immune system.

If all types of mushrooms have the necessary immune boosters, the following types are especially powerful:

Maitake Mushrooms: The American Cancer Association lists these mushrooms as top immunity strengthening foods that help fight the growth of cancer cells. Matek mushrooms can be found in most high-end superfast and health food stores.

Reishi Mushroom: The Japanese government recognizes this mushroom as an effective cancer treatment. It contains a number of anti-cancer substances known to treat prostate cancer and many types of tumors. It is also very effective in reducing bronchitis and asthma.

Shitake mushroom: Another powerful pathogen-killer that kills many types of viruses and bacteria. The good news is that most grocery stores have shitake mushrooms available.

Lion’s mane mushroom: It has been used in Chinese medicine for centuries as a super-powerful immune booster. They are also a “brain food” that promotes cognitive function, focus and memory.

Overall, mushrooms also contain essential minerals such as copper and selenium, which balance and promote the health of the immune system. They prevent high blood pressure, breast and prostate cancer and are excellent for heart health. These benefits make Mushroom Foods that Boost Immunity.

Best practice: You need half a cup every day, so you want all the benefits of mushrooms. They are so versatile that they can be added to almost any dish on their own or in soups.



Powerful Properties: Antioxidant, Antibacterial, Vitamin C When we think of oranges, we immediately think of Vitamin C, the best protection against colds and flu. Orange is possibly the highest diet in the concentration of vitamin C. A medium orange will give your body 162 percent of its daily intake of vitamin C.

In addition to being a powerful antioxidant that neutralizes free radicals, vitamin C also strengthens the immune system by promoting the production of white blood cells. White blood cells are an essential weapon of the immune system in combat infections. Oranges also contain other substances that are important for the functioning of the immune system, such as copper, vitamin A and vitamin B-9.

Note: Citrus fruits generally contain vitamin C, so if you don’t like oranges, you can choose lemon, lime, grapefruit, mandarin or tangerine. It is better to eat fresh or peeled and raw in the juice.

Best practice: Don’t wait until you get sick and overload your body with orange juice. Instead, make it a part of your daily diet. Fresh orange juice should always be your first choice rather than canned or frozen. One glass in the morning and another in the evening will supercharge your immune system without doing anything else. If you like oranges, eat them as often as possible, or make them with other citrus fruits. They make great snacks and healthy desserts.

Sweet potatoes

Sweet Potatoes

Powerful Properties: Beta Carotene, Vitamin A, Antioxidants The last time you ate sweet potatoes? Unfortunately, salt potatoes are not high on the list of foods eaten regularly. But they are high on the list of superfoods that boost immunity.

The most neglected sweet potato is rich in vitamin A, which is essential for the proper functioning of the immune system, as it stimulates the active fight against white blood cells. Just one sweet potato will give you 400 percent of your daily requirement of Vitamin A!

Sweet potatoes also help fight infection. It contains beta-carotene and antioxidants, both of which destroy harmful free radicals.

In terms of overall health, sweet potatoes relieve and reduce acute inflammation such as arthritis and asthma. They are designed to prevent colon cancer and heart attack and stroke.

Best practice: It is recommended that you eat half a cup of boiled sweet potatoes or whole boiled or baked sweet potatoes every day. They’re delicious and filling, so making them a regular item on your diet shouldn’t be boring!



Powerful Properties: Omega-3 fatty seeds

Fish is rich in healthy omega-3 fats, foods that boost immunity by increasing the production and activity of white blood cells. In addition to boosting the immune system, this superfood is completely healthy in many ways. Some of these health benefits include:

  • Reduces strokes and heart attacks
  • Contains nutrients that promote brain health
  • Promotes longevity
  • Reduces the risk of autoimmune disease
  • Improves vision
  • Improves sleep

Remember that not all fish are created equal. Make sure you eat the following types of fish for maximum immune benefit:

  • Wild salmon
  • Mackerel
  • Tuna
  • Oysters (technically not fish but excellent for immune function)
  • Char
  • Cod
  • Rainbow trout
  • Halibut
  • Sardines

Note: If fish is not an option for you, then fish oil supplements are a great option. Research findings show that fish oil improves the immune response and increases the production of white blood cells.

Best practice: To keep your immune system strong and healthy, eat fish two or three times a week – or every day, if you like it! It is the only healthy source of protein that you can put in your body.



Powerful Properties: Antioxidant, antibacterial, antiviral, antibiotic.

Raw garlic has been used as a powerful herb for centuries. These anti-inflammatory and antimicrobial properties are so powerful that they are called natural antibiotics. The most immune-boosting compound found in garlic is ice lysine, a powerful antibacterial substance that prevents blood clots, lowers cholesterol, and kills bacteria.

It is also known to stop the growth of certain cancers. Naturally, its properties make it a powerful booster of the immune system and help your body fight off illness and infection.

Regular consumption of garlic helps your body to fight almost any type of infection. The list includes the common cold, flu virus, rheumatism, inflammatory bowel disease and infectious wounds. It is believed to prevent certain types of cancer. A recent study found that daily consumption of raw garlic reduced the number of colds by 63 percent and the symptoms of colds by 100 percent. That’s enough reason to fall in love with garlic! Garlic has been shown to lower cholesterol levels. High cholesterol can cause the immune system to become sluggish and weak.

Most importantly, eating garlic every day saves you from getting sick first. You will notice that you are less likely to recover from a cold and sore throat, less gum, ear and nose infection, and injury or surgery. Garlic is one of the excellent foods that boost immunity.

Best practice: One or two cloves of raw garlic per day will amaze you with the result. The petals can be finely chopped and swallowed with a glass of water. It is better if you like garlic. Make it a habit to use fresh garlic in your meals.

Chicken soup

Chicken Soup

Powerful Properties: antiviral, antibiotic, antibiotic.

Our mothers and grandmothers can teach us a couple of things about good immune system health. Remember your mother’s big, fragrant pot of chicken soup while sleeping on the chicken bed? Well, that’s exactly what the doctor ordered! Nothing can help you get rid of the flu faster than homemade chicken soup.

Chicken soup gives your immune system a large dose of protein, calcium, B vitamins, magnesium and zinc. These factors work together to improve the immune system and keep it strong. When you are sick, you heal faster by keeping you hydrated and nutritious.

Best practice: If you are sick, take chicken soup several times a day to relieve runny nose, congestion, cough and other symptoms of cold and flu. But don’t wait until you get sick of taking chicken soup. A bowl of this superfood two or three times a week will help maintain your immune system to protect against possible colds and flu.

Remember, the keyword here is “homemade”. The soup is easy to make in cans, but it is not as effective due to all the preservatives and additives it contains – well, it doesn’t taste as good. Make your own soup using your favourite ingredients and vegetables and enjoy its full benefits and delicious taste.


All of these superfoods (foods that boost immunity) can also be combined to become a super superfood to keep your immune system running efficiently. For example, for a delicious energy drink, you can add a teaspoon of honey to orange juice. The side with the help of fish and sweet potatoes with garlic-herb sauce makes a delicious dinner. Excellent sweet potatoes with honey make a satisfying and healthy dessert or snack. Mushrooms can be a tasty addition to chicken soup or served with fish.

The pairs are endless. So, be creative and work with combinations of recipes where you can incorporate these ingredients to your best advantage.

The great thing about these superfoods is that they are versatile, tasty and loved by many. They can be combined into dishes, eaten on their own, or combined so that they never get bored or bored.

The immune-boosting properties of these superfoods will come in quickly if consumed regularly. If you have symptoms of a weakened immune system, they will begin to disappear within a few weeks. A few simple changes to your diet will give you more energy, make you sicker, make you sleep better and make you look better. How amazing is that?

Share and Enjoy !


This blog provides general information and discussions about health and related topics. The information and other content provided on this blog are not intended and should not be considered, or used as a substitute for medical advice, diagnosis, or treatment. This blog does not advise, diagnose, or treat any medical, nursing, or other professional health services. We cannot diagnose the condition, provide secondary feedback, or make specific treatment recommendations through this blog or website. If you or anyone else has a medical concern, you should consult your healthcare provider or seek other professional medical treatment immediately.

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