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5 foods that strengthen the immune system and improve your health


Discover the 5 foods that strengthen the immune system and improve your health.

Five foods to keep our immune system strong to avoid being more vulnerable to a contagion of infections

Today many of us are interested in strengthening our immune system due to the current situation in which we live due to the COVID-19 pandemic.

Although no food can protect us or alleviate the symptoms of the coronavirus, it is also important to keep our immune system strengthened to avoid being more vulnerable to a contagion of this or another disease.


Food as long as it is of natural origin provides great benefits to our entire body.

These have a diversity of vitamin and mineral properties that help us have more energy, better blood circulation, provide us with strength in our bone system, provide us with protection by strengthening the immune system and avoiding infections, among other contributions that are ideal for our health.

Factors that generate a weak immune system

If we have an inadequate diet full of excesses and high consumption of synthetic, canned, or other foods that provide few nutrients, it is considered one of the factors in which our immune system will be weak or altered.

Other causes that also unbalance our defenses are high caffeine consumption, smoking, physical inactivity, little hydration, stress, and little rest or constant late nights.


In the same way, pollution contributes to the weakening of defenses by generating the spread of infectious diseases, such as influenza, respiratory infections, among others. Climate changes also affect our immune system.

The stage of our life, in which we find ourselves is usually a natural factor of the vulnerability of our organism, as well as the lifestyle that we currently lead or have in youth, remember that over time we see the repercussions of it.

Therefore, it is important to know which are the foods that strengthen the immune system, to include them more frequently in our daily diet, to consider them as a prevention method, or to begin to see improvements in our state of health according to the case.

5 foods that strengthen the immune system

We must remember that different food groups are classified according to the nutritional contribution they provide, carbohydrates, proteins, vitamins, lipids, minerals.


However, they all have great nutritional and important benefits that influence our body, which is why it is ideal to consider having a healthy diet that maintains a balance not only in portions but also in the contribution of vitamins and minerals that help preserve our state of Health.

Among the foods that strengthen the immune system we have the following:


The carrot is a root vegetable belonging to the group of vegetables, it is normally consumed in the vast majority of homes around the world, it can be in salads, soups, boiled, stews, or even in juice.

Its high consumption is due to the great rumor that has been spread for several decades and is that the carrot brings great benefits to our vision since it contains vitamin A, which allows better functioning of the eyes.


But that is not its only contribution to our body, since it contains other essential vitamins to strengthen the immune system, and being rich in antioxidants helps even more in terms of avoiding diseases spread by bacteria or viruses.

Carrot vitamins: C, A, E, and K. In addition, it has a high percentage of water.

By containing these vitamins it also becomes one of the vegetables that contribute to skincare and digestion.


Eggplant is a food of lower consumption and although it is usually recommended by dietitians, physical trainers, or specialists in the health area, people do not usually include it in their meals, so it is important to know a little more about its properties and know that so much it gives us.


Surely you think that the eggplant belongs to the vegetables, but in reality, it is a fruit rich in antioxidants, it has fiber and minerals that provide great benefits to our health.

It mainly helps us to strengthen our immune system thanks to the fact that it contains vitamin B1 and B2 folic acid. It also prevents heart disease, osteoporosis, reduces cholesterol levels, and helps skincare, preventing aging.

Eggplant vitamins: A, C, B1, B2. Its minerals are calcium, potassium, iron, phosphorus and have chemical compounds nasunin, flavonoids, and chlorogenic acid

It is time to start including eggplant more frequently in our meals because added to the above it also provides benefits to our brain with greater control of the nervous system and reduces the high level of sugar.



Perhaps it has happened to you that when you see a zucchini you mistake it for a cucumber, since these are family, it is also known as Italian squash. It is a vegetable belonging to the group of fruits as in the case of the pin.

Zucchini can be consumed raw or sewn, they are usually added to meals such as stews or in the preparation of a zucchini soup, its flavor is a bit neutral, this allows the versatility of its use, since it does not alter the taste of the rest of the preparation.

Beyond that, zucchini provides properties that increase the production of red and white blood cells, strengthening the immune system by creating more antibodies.

Thanks to its vitamins and minerals, it maintains cholesterol control, prevents deficiencies in the functionality of the heart, helps the body to release toxins, contributes to the care of the skin and hair.


Zucchini vitamins: A, C, B3, it has omega 3, fiber, pectin, cellulose, it is rich in minerals such as calcium, potassium, magnesium, and phosphorus.


Perhaps you are one of the people who include very little beets in their preparations, but this vegetable belonging to the group of purple vegetables has vitamins that help improve our immune system.

Due to its properties, it allows cells to oxygenate better, increases the production of red blood cells, thus providing greater protection against infections.

Beets, also known as beets, contain minerals that allow the body to purify since it contains fiber and antioxidants that serve to detoxify.


Beet vitamins: it has the entire compendium of vitamin B, C. Among the minerals, it has silicon and magnesium.

In addition to strengthening the immune system and serving as a diuretic, it helps to invigorate nails, hair and keep skin rejuvenated.


Garlic is one of the ingredients most used in the kitchen, the taste and smells that it brings to meals are indescribable, but it is not the only thing in that it contributes.

This is a bulb comprised of segments or teeth whose main function is to be antiseptic, it is used in natural medicine to fight the flu, respiratory infections, among others.


This food helps us to strengthen the immune system thanks to the compendium of vitamins and minerals it has, especially a natural chemical compound such as diallyl sulfide, it is also used as an antibiotic.

Garlic vitamins: A, B, C, contains proteins, carbohydrates, minerals such as calcium, silicon, iron, iodine, phosphorus, among others.

All this makes it an antiviral plant. Another contribution of garlic consumption is to have better circulation, prevent blood from clotting, improves liver function, strengthens bones.

It is usually recommended to eat some garlic cloves on an empty stomach, this also allows you to reduce fat levels


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