Categories: Conditions

10 foods that strengthen the immune system


Discover the 10 foods that strengthen the immune system.

Autumn is already making an appearance in our daily lives. Not only does it leave us with beautiful landscapes, but the temperatures have begun to drop, warning us that winter is coming (Winter is coming!). For this reason, we have to start preparing our bodies so that we can prevent the typical colds and autumn and winter illnesses.

In addition, if our immune system is in good shape, it will be more difficult for COVID-19 to make a dent in our body, and may even help prevent it. For this reason, we recommend 10 foods that strengthen the immune system and help prevent COVID-19.

A few months ago we wrote an entry on our blog to remind you of the recommendations to prevent COVID-19 that the different health authorities tell us. It never hurts to check them out again to help contain the pandemic!


To strengthen our immune system, different national and international health organizations recommend we eat a healthy and balanced diet based on fruits, vegetables, and fresh foods to strengthen it and help us prevent and protect ourselves against infections, diseases, and colds.

A recent publication by the EUFIC (European Food Information Council) highlights that some essential micronutrients play an important role in our immune system, helping to strengthen it and making it function normally. Specifically, the following 10 stand out:

• Copper

Folic acid


• Iron

• Selenium

• Zinc

• Vitamin A, B6, B12, C, and D


Next, we are going to mention 10 foods that contain some of these essential micronutrients, along with the benefits they provide to our body, that help strengthen our immune system, and that can be allies to prevent COVID-19!


What if we told you that broccoli is the vegetable with the highest nutritional value? Do you believe it? Well yes, that is correct! Broccoli contains vitamin A, C, B1, B2, B3, B6 and specifically the stem has many properties, highlighting the antioxidants and its large amount of fiber.

Additionally, it contains folic acid, calcium, potassium, iron, zinc, iodine, copper, and manganese. Of the 10 essential micronutrients for the immune system, broccoli has 7, so it is essential to include this vegetable in our diet.

It should be noted that broccoli has a chemical compound that strengthens the immune system, fights free radicals, aging, anemia, contains anti-cancer properties, cleanses the body and, in addition, it is a food that does not have many calories, so it is ideal to control our weight.


It is recommended to eat it by boiling it as little as possible to keep its nutrients intact, although it can also be cooked in the oven, steamed, and sautéed, complementing it with different sauces to add flavor.


Almonds are one of the most nutritious nuts that we can include in our diet since they have many beneficial properties for health. It is the dry fruit that contains the most fiber and one that has the highest antioxidant load. As if that were not enough, they are rich in protein, vitamin B6, folic acid, vitamin E, calcium, iron, phosphorus, zinc, and healthy fats.

As we can see, almonds contain 4 of the 10 essential nutrients that help strengthen the immune system, highlighting its antioxidant power from vitamin E.


In addition, this dried fruit could be beneficial for the heart and for strengthening bones and teeth thanks to its large amount of calcium can help control weight thanks to its satiating effect, it is good for the brain, helps fight free radicals, and is a great source of energy.

We can consume almonds as dried fruit, in milk format, and different desserts, many of them Christmas!


Mushrooms are a food that contains very few calories and are rich in minerals such as selenium, magnesium, phosphorus, iodine, calcium, zinc, potassium, and vitamins A, B1, B2, B3, C, D, E, vegetable proteins, and fiber.


This food contains 5 of the 10 essential nutrients for our immune system. We emphasize that selenium is responsible for increasing our body’s defenses and also contains polysaccharides, molecules that increase immune function.

Among the benefits of the mushroom is its diuretic, antioxidant, anti anemic, and immunostimulant capacity. This food regulates cholesterol, is good for anemia, can prevent certain types of cancer, fights diabetes, facilitates the absorption of nutrients, strengthens the immune system, and reduces blood pressure.

As we have just read, this food is a must that we must include in our diet. In addition, it is a star food in the kitchen because it is used to prepare many dishes and also as a complement to others. It provides flavor, texture, and a multitude of nutrients. You will never get bored of cooking it!



Everyone knows the saying “garlic cures more than a thousand and one diseases”, and this food is a great ally to fight infections, bacteria, viruses, and fungi. Since ancient times it has been used as a traditional medicine to combat infections thanks to its healing properties.

Garlic contains vitamin B6 and C, calcium, iron, phosphorus, zinc, inulin, potassium, magnesium, and selenium. This food contains 5 of the 10 essential nutrients that strengthen the immune system.

It also helps lower blood pressure by preventing blood from clotting, slows hardening of the arteries, improves liver function, strengthens bones, and contains allicin, which helps strengthen the immune system.

This food is widely used in the kitchen thanks to the flavor and smells it gives to stews, although it can also be eaten raw, not everyone dares to do so!



Our mothers have always told us that we have to eat a lot of oranges, and citrus fruits in general, to protect us from the typical winter colds. We fondly remember that for breakfast or snack they always squeezed us or gave us a good orange juice, right?

And this is because citrus fruits have large amounts of vitamin C, which stimulates the strengthening of the immune system and the production of white blood cells. They also contain folic acid, citric acid, vitamin A, vitamin B6, potassium, and zinc.


Thanks to these properties, citrus fruits will help us prevent colds, they will facilitate the formation of proteins that are used in the skin, tendons, ligaments, and blood vessels, and will strengthen our immune system. In summary, citrus fruits contain 5 of the 10 essential nutrients mentioned above.


We can consume citrus fruits such as oranges, tangerines, limes, lemons, and grapefruit as fruit, in juice format, in some desserts, and even in meals.


Did you know that the Kiwi has twice the amount of vitamin C than the orange and that it contains twice the amount of Vitamin E as the avocado? Just as we told you! Kiwi is a fruit that should always be included in your diet thanks to its high nutritional value. This fruit contains folate, copper, magnesium, potassium, vitamin K and dietary fiber, which will help us reduce constipation and cholesterol.

Although the Kiwi only contains 2 of the 10 essential nutrients responsible for strengthening the immune system, this fruit also strengthens the bone system, promotes the creation of antibodies, stimulates the creation of red blood cells, and provides our body with 10% of its nutritional needs!


We can eat this fruit naturally, in juice format, smoothies, and different desserts.


Whether red or purple, blueberries have antioxidant and protective properties. Among its micronutrients are vitamin C, manganese, vitamin B, magnesium, calcium, vitamin A, fiber, and vitamin K. As we can see, this fruit only contains 2 of the 10 essential nutrients that strengthen the immune system, but even so, it will provide a multitude of benefits to our body.

If you are looking for an ally for your body, blueberries are postulated as great candidates because they help prevent diseases and rejuvenate our body thanks to their antioxidant power, as well as being ideal to include in a low-fat diet due to their low caloric intake.


They also prevent brain degeneration, DNA damage, and urine infections, have anti-cancer properties, have anti-inflammatory properties, are an ally against diabetes, reduce blood pressure and improve eyesight.

We can take this fruit raw, in juice or smoothie format, in desserts, and as a complement to meals and salads.


If Popeye the Sailor took them, it would be for a reason, right? Spinach is rich in manganese, magnesium, iron, potassium, vitamin A, vitamin C, and vitamin E. It contains 3 of the 10 essential micronutrients that strengthen the immune system, but due to a large number of antioxidants and beta-carotene that this food has, it is capable of increasing the immune system’s ability to fight infections.


Among other benefits, spinach will provide our body with a large amount of energy, contribute to the maintenance of muscle and nerve functions, are allied against diabetes and asthma, regulate blood pressure, strengthen the bone health of our body and favor the cell division.

Like broccoli, spinach requires very little boiling to get the most out of its benefits and vitamin A as well as helping other nutrients to get rid of oxalic acid, which is very important! And best of all, spinach is a low-calorie food, making it ideal for weight loss diets. And there are many ways to cook them in various dishes!


Yes, you are reading correctly, dark chocolate is good for the immune system. Although it contains a lot of calories and saturated fat, this food protects white blood cells against free radicals thanks to theobromine, and in general, it is good for our body!


Dark chocolate contains phosphorus, magnesium, iron, potassium, calcium, zinc, copper, manganese, vitamins A, B1, B2, B3, C, E, and caffeine. Of the 10 essential nutrients that strengthen the immune system, dark chocolate has 5.

As we already know, chocolate provides a large amount of energy to our body, it is an antidepressant thanks to the fact that it contains phenylethylamine, it is good for the heart thanks to its antioxidants, it improves blood circulation and helps to lower blood pressure, it improves memory and gives a feeling of satiety.

We can eat this food in many ways, but it is not advisable to eat more than the recommended daily amount if we do not want to gain weight!



The pomegranate is rich in minerals such as sodium, potassium, calcium, Vitamin E, B1, K1, beta-carotene, and antioxidant polyphenols, among other micronutrients.

If we include this super fruit in our diet, it will provide us with 8 of these 10 essential nutrients that are essential for our immune system, some of them even reaching levels close to the recommended daily amount. The pomegranate will give us:

• Copper

• Folic acid


• Iron

• Selenium

• Zinc

• Vitamin A, B6, and C


Therefore, the consumption of pomegranate within a healthy and balanced diet is an easy way to provide essential micronutrients that help maintain a healthy body and the normal functioning of the immune system. It will also provide your body with great antioxidant power along with a multitude of benefits.

Pomegranate helps recovery after physical activity, helps control cholesterol levels and regulate blood pressure, improves visual memory, reduces the perception of anxiety and nervousness, and helps prevent certain types of cancer thanks to ellagic acid It contributes to the elimination of liquids in our body, so it helps control weight.

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