Natural foods that boost immunity


Including immunity-boosting foods in your diet is a smart way to fight disease naturally.

What is immunity

Immunity is the body's ability to defend itself from invaders such as viruses, bacteria or fungi that can cause disease. When it is low, we are much more likely to have small and large infections and conditions like the flu.

In order to be prevented from these diseases, it is necessary to boost immunity, paying special attention to the foods that are consumed during this period.

How Food Can Improve Immunity

When we realize that our immunity is low, a good way to give an improvement is to include certain foods in meals. That's because foods are rich in vitamins, minerals and other substances that help maintain the immune system.

By reaching the daily recommendation for consumption of fruits and vegetables, we guarantee a better defense for our body. The consumption should be of five servings per day, being three of fruits and two of vegetables.

It's not enough to eat healthily

In addition to improving our diet, to maintain stronger immunity, it is necessary to be careful with processed foods, as well as sugars and alcohol, for example.

Drinking too little water and sleeping poorly are also actions that can reduce immunity.

There are no foods that prevent invaders from contaminating humans, but adequate nutrition can have significant impacts on treatment. A person with high immunity is more likely to reduce symptoms, prevent the condition from getting worse, and recover faster.

Foods that boost immunity

Citrus fruits

Citrus fruits are rich in vitamin C, and fiber stimulates resistance to infections, increases the body's anti-inflammatory properties and immunity, which helps to strengthen defenses. Examples are orange, lemon, pineapple, passion fruit and The strawberry.


Dark green vegetables also contribute to higher immunity. Broccoli, kale, spinach are rich in folic acid which helps in the formation of white blood cells that are responsible for defending the body.


Vegetables such as peppers, carrots and tomatoes have beta carotene which is an antioxidant that fights infections and stimulates immune cells.


Grains, particularly beans, soybeans, chickpeas, and peas, also boost the body's immunity. They provide B vitamins, important for energy metabolism, and iron, which acts to maintain the immune system.


Oilseeds such as almonds, nuts and walnuts are sources of zinc, a crucial nutrient for the proper functioning of the immune system.


Milk, especially if it is fortified with vitamins, contributes as a source of proteins that restore energy in cells. This helps to boost the body's immunity.

Natural yogurt

Rich in lactobacilli and also probiotic properties, natural yogurt strengthens the immune system, strengthens the body's defenses, and improves intestinal flora.


The food contributes a lot to the body's defense because it contains important bacterial action, as well as vitamins B6 and C. Ginger can be consumed in juices, teas and seasoning in salty foods.


The main component of garlic is allicin, which has anti-inflammatory and anti-infective action. The ideal is to consume raw food, as heat can deactivate its compounds, thus losing its effectiveness.


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