Best Foods To Boost The Immune System

Boost the immune system with the best foods

The flu season is already here, and it plays its nasty game with us, and this is the best time to talk about the best food to boost the immune system.

We all hear about the immune system term, but how many of us really know what it is and what’s the correct definition. The immune system definition, according to Wikipedia:

The immune system is a host defense system comprising many biological structures and processes within an organism that protects against disease. To function properly, an immune system must detect a wide variety of agents, known as pathogens, from viruses to parasitic worms, and distinguish them from the organism’s own healthy tissue.

In simple words, the immune system fights against microorganisms that cause disease and make it difficult to heal. The immune system is the key to battle any problem of the body.

Symptoms Of a Weakened Immune System

The weakening of the immune system results in increased sensitivity to any type of disease. Among the common symptoms of the precarious functioning of the immune system are:

– fatigue

– apathy

– repeated infections (manifested by frequent colds, urinary infections, recurrent episodes of herpes, etc.)

– inflammation

– allergic reactions

– slow healing of wounds

– chronic diarrhea

Factors That Weaken The Immune System

The immune system can handle itself only if it’s properly cared for. This means that the body receives all the necessary nutrients and a healthy environment, avoiding those things that lower immunity.

Many elements of the environment in which we live today destroy the ability of the immune system to fight. Household cleaning substances, excessive use of antibiotics and other drugs, pesticides, and food additives we consume, exposure to environmental pollutants, all overload the immune system.

Another factor that contributes to weakening the immune system is stress. Stress results from biochemical events that suppress normal activities of white blood cells and overload the endocrine system, as well as eliminate the nutrients needed by the body. The result is a weakening of the healing and defense capacity in the face of infection.

An equally important factor in weakening the immune system is a sedentary lifestyle and diet lacking essential minerals and vitamins, but high in fat and refined and processed foods.

Prevention Before

At this time of the year when the temperatures are getting down, we spend more time inside. The most exposed persons to new germs are our kinds; they bring all sorts of nasty germs from kindergarten and school. Of course, if you commute using public transportation, you are also exposed and potentially carrying viruses.

Our busy lifestyle, with long working hours and constant stress (more or less for some of us), are the best ground for viruses with a weakened immune system. So, what to do? First of all, prevention before anything else, and your best buddies are fresh fruits and vegetables.

My boost routine is very straightforward. I usually start taking probiotics before fall is entering with full force.

Immune Boosting Foods

Carrots contain beta-carotene, which fights against infections, and your eyes, skin, heart, and immune system will benefit from the carrots’ consumption.

The primary ingredient in apple cider vinegar is apples, which have a wide range of minerals and vitamins that are beneficial to the body, including calcium, potassium, sodium, phosphorus, chlorine, magnesium, sulfur, iron and fluorine.

Ginger is spicy and gives a warm sensation in your body. It is also suitable for fighting colds or flu.

Paprika or chili peppers stimulates metabolism. Chili peppers are also rich in beta-carotene, which is converted to vitamin A in the blood and fight infection.

The liver is the organ we need to protect to have good immunity, the ability to protect ourselves from diseases and to eliminate toxins from the body.

To strengthen our immunity, we must consider 4 aspects:

1. Avoid saturated fat

2. Avoid constipation

3. Eat as much vegetable protein as possible, not animal protein.

4. Drink plenty of water.

There are so many delicious, tasty fruits and vegetables that are rich in antioxidants, vitamins, and minerals that can strengthen the immune system. You can quickly turn them into nutritional juices that are incredibly beneficial to your body. By ingesting these drinks regularly, you will have far fewer health problems.

Juices For Your Health

Lemon has fantastic benefits for your health. This yellow fruit contains high amounts of antioxidants and vitamin C, which can improve the immune system and also balance the alkaline / acid levels in the body. As such, if you drink regular lemonade, your body will become much less susceptible to disease.

Blueberry juice is not only a delicious drink, but it is also a powerful source of vitamin C and flavonoids, which are effective in protecting the immune system. Blueberry juice can also help you prevent heart disease and improve the urinary tract.

Carrot juice is a sweet drink, highly appreciated by both adults and children. Apart from the fact that it has an extremely pleasant taste, carrot juice strengthens the immune system. It contains vitamin C, B complex vitamins, potassium, iron, sodium, and phosphorus. All of these are ideal in preventing diseases, improving liver function, helping the nervous system, and alkalizing the blood.

Beetroot – Beet juice improves not only the immune system, but it also contains essential nutrients that are present in beet juice. Among the nutrients are beta carotene, vitamin C, carotenoids, sulfur, calcium, iron, magnesium, and potassium. This drink can improve brain function, cleanse the blood, and strengthen the gall bladder and liver. In general, it is recommended to consume beet juice in combination with apple juice or carrots, because it is incredibly concentrated. One of my morning juices contains beetroot, carrots, lemon, and parsley.

Let’s summarize

Proper nutrition is the dreaded barrier to microorganisms, so try to include in your diet the nutrient requirement (vitamin A, C, E, zinc), which consists of eating fresh fruits and vegetables, oils, algae, spices.

– Get enough sleep, at least 7 to 9 hours per night and avoid stress as much as possible.

– Make moderate and regular movement. Exercises reduce stress and improve mood, which has a beneficial effect on the immune system. Besides, lymphocyte production is stimulated by movement.

– Avoid smoking and drinking too much alcohol

– Don’t take antibiotics unless prescribed by your personal doctor and follow the proper route of administration.


One of the simplest, handy, and most effective ways to protect the body from disease is to consume foods, aliments, and beverages that contain substances that activate the immune system.

Eat fresh fruits and vegetables, juice them, and your body will thank you. These are the first steps to build a robust immune system: don’t forget to rest, let other things to sink for a while, remove the stress from your life as much as possible. Don’t forget, prevention is the first line of defense.

Till next time, stay healthy!

How do you boost your immune system? Do you have any other methods to prevent a flue?

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About The Author

I have always been interested in living a healthy life.

I believe in the power of nature, the power of the plants which were given to us. Hiking, running, yoga, Pilates and meditation are the tools which keep me in shape and provide a state of well-being.

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