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12 foods that help boost immunity


Discover the 12 foods that help boost immunity.

Foods that increase immunity are mainly fruits and vegetables, such as strawberries, oranges, and broccoli, but also seeds, nuts, and fish, as they are rich in nutrients that help in the formation of immune system cells.

These foods also help protect the body’s cells against changes that can lead to problems such as cancer, in addition to helping to fight infections, whether bacterial, fungal, or viral, and reduce inflammatory processes that may be taking place in the body.

Thus, some foods with excellent properties that can be indicated to increase the functioning of the immune system are:


1. Strawberry

Strawberries are rich in vitamin C, a type of vitamin that helps strengthen the body’s natural defenses, as it increases the production of cells in the immune system, increasing resistance to infections.

Some studies indicate that vitamin C can be an important nutrient in the prevention of respiratory and systemic infections, is recommended to consume between 100 to 200 mg of vitamin C per day, to prevent diseases.

Other foods rich in vitamin C are, for example, broccoli, acerola, orange or kiwi fruit. See other vitamin C-rich foods to include in your diet.


2. Sweet Potato

Sweetpotato is rich in vitamins A, C, and other antioxidant compounds that help in the development and strengthening of the immune system.

According to several studies, vitamin A has a therapeutic effect in the treatment of several infectious diseases, and it is important to include foods rich in this vitamin in the diet.

3. Salmon


Because it is rich in omega 3, salmon helps regulate immune system defense cells, in addition to having strong anti-inflammatory properties that improve overall health, especially the cardiovascular system. See other foods rich in omega 3.

4. Sunflower seeds

Because it is rich in vitamin E, which is a powerful antioxidant, sunflower seed helps protect the body’s cells against toxic substances, radiation, and free radicals. 

In addition, these seeds are also rich in zinc, a very important mineral for the proper functioning of the immune system.


5. Natural yogurt

Natural yogurt is rich in probiotics that are “good” bacteria for the intestine, helping to regulate the immune system’s response to an infectious agent, in addition to strengthening and increasing all the body’s defenses.

6. Dried fruits

Dried fruits, such as almonds, peanuts, Pará nut, or cashew nuts, are rich in zinc, which acts in tissue repair and wound healing.


In addition, zinc also plays a key role in the development and activation of T lymphocytes, which are very important defense cells for the immune system.

7. Spirulina

Spirulina is a type of seaweed used as a nutritional supplement as it has several compounds that have immunostimulating and antioxidant properties, such as inulin, chlorophyll, and phycocyanin, which help to improve the immune system because they stimulate the production of defense cells in the body, in addition to of having anti-inflammatory properties.

This supplement can be found in powder form, which can be added to juices and vitamins, for example, or consumed in the form of capsules. See how to use spirulina and learn about other benefits.


8. Linseed


Regular consumption of flaxseed, either in the form of seed or oil, promotes the increase of the body’s defenses, as it is a food rich in omega 3, lignans, and fibers, which activate and stimulate the cells of the immune system, exerting an anti-inflammatory.

Flaxseed can be used in the preparation of cakes, bread, smoothies, juices or can also be added to yogurt or salads.

9. Garlic


Garlic is one of the best-known foods and is mostly used to increase the body’s defenses. This is because it has a sulfur compound called allicin, which has antimicrobial activity, inhibiting the growth and proliferation of bacteria, viruses, and fungi.

In addition, it also helps to eliminate toxins and pathogenic bacteria that affect the normal gut microbiota, as well as decreasing the body’s inflammatory response, regulating and activating the immune system’s response.

10. Turmeric

Turmeric is a root that has a compound called curcumin, which acts as an antioxidant, protecting the body’s cells from damage caused by free radicals.


In addition, it stimulates the production of T cells by the immune system, which are cells responsible for cellular immunity and act by destroying infected cells and activating macrophages.

This root can be consumed in powdered form to season food, however, it can also be consumed in infusions or capsules. Learn more about turmeric and its benefits.

11. Almonds

As it is rich in vitamin E (24 mg per 100 g), almond consumption exerts immunomodulating properties, as this vitamin, in addition to acting as an antioxidant, helps to regulate and stimulate immune system cells, such as T cells, macrophages, and dendritic cells decreasing the incidence of infectious diseases.


For this reason, consuming 6 to 12 almonds a day as a snack or salad could help boost the body’s defenses.

12. Ginger

Ginger is a root that contains gingerol and other compounds that have antimicrobial, antioxidant, and anti-inflammatory properties, helping to prevent bacterial, fungal, and viral infections, as well as the development of several chronic diseases such as diabetes, obesity, and cardiovascular disease.

This root can be used in its natural form or as a powder to season food, and it can also be consumed in the form of tea or capsules.


Foods that boost baby’s immunity

Foods that increase the baby’s immunity can be:

• Fruits in general, especially oranges, apples, pears, and bananas;

• Vegetables such as carrots, squash, tomatoes, and zucchini;

• Natural yogurt.


These foods, in addition to helping to strengthen the baby’s immune system, are also easily digested by the baby’s body and do not cause allergies.

Foods That Boost Immunity Against Herpes

The foods that increase immunity against herpes are fruits and vegetables, such as papaya, beetroot, mango, apricot, apple, pear, fig, avocado, and tomato, as they are strong antioxidants and help in the production of immune system cells, helping to fight against disease virus. Other foods that boost immunity against herpes are:

• Sardines, salmon, tuna, and flaxseed – rich in omega 3, important in the regulation of immune system cells;

• Yogurt and fermented milk – it has probiotics that increase the activity and production of the body’s defense cells.


In addition to these foods, it is also important to consume fish, milk, meat, cheese, soy, and eggs, as they are foods rich in the amino acid lysine, which reduces the replication of the herpes virus.

Another precaution to be taken is, during crises, to avoid foods such as nuts, walnuts, hazelnuts, sesame, almonds, peanuts, corn, coconut, grapes, oats, wheat, or orange juice, as they are rich in the amino acid arginine, which increases the virus replication


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