Nutrition & Health

Foods That Strengthen Immune System

Nutritionists add foods to strengthen immunity system when designing different diets, and this is because they know the importance of strengthening the immune system to combat viruses and various diseases.

Over the years of experience and scientific research, scientists have added many foods and herbs to lists of the best foods for strengthening immunity, and various health organizations recommend that everyone include them in their diets.

So what is immunity? How can you strengthen your immune system? What are the best foods to strengthen and revitalize immunity? This is what we will talk about in this article.

What is the immune system and how does it work

The immune system is a system of vital processes that carried out by organs, cells and particles inside the human body to protect them from diseases, toxins, cancer cells and foreign particles such as viruses.

This biological system identifies and destroys pathogens, such as microbes or viruses.

The immune system works in an orderly manner comprising two lines of defense:

1- innate or natural immunity

Natural immunity is present in the organism from birth to before birth during the embryonic stage. It is an inherited immunity, which children inherit from parents.

The natural immune system characterized by working in a non-specialized way, meaning that each cell or molecule belonging to it works against a large and varied number of pathogens. But only according to the distinction between what is subjective, dependent on the body – or what is a foreign particle.

2- Acquired immunity

Acquired immunity is immunity that is acquired during the life of an organism after exposure to pathogenic microbes and bacteria.
Its compounds distinguished by their selective and specialized action, as each cell or particle subordinate to it can work against one pathogen.
And acquired immunity can save foreign bodies after eliminating them, and thus when the body exposed to these diseases again, the immune system can easily kill them.

Foods that strengthen immunity

The immune system, like most systems in the body, depends on proper nutrition.
Eating a healthy diet that contains the nutrients you need is the best way to strengthen your immune system.
Supporting your immune system is especially important for fighting pathogenic bacteria and viruses such as influenza and the new coronavirus.
This is a list of the best foods that strengthen immunity.

1- Citrus fruits

Citrus fruits

They are a group of fruits rich in “vitamin C”, which helps build your immune system. It also helps in the production of white blood cells.

Since the body does not produce “vitamin C” and does not store it, it is very necessary to supply it daily.

And the benefits of salty fruits do not stop at this point only because citrus fruits also contain many very beneficial minerals and vitamins.

Examples of some types of citrus fruits:
  • Orange.
  • Tangerine.
  • Lemon.

2- Spinach


Spinach is one of the best and most beneficial vegetables.

Not only does it contain vitamin C, but also spinach is full of antioxidants and beta-carotene, which may help a lot in strengthening and stimulating the immune system.

Spinach is also a great resource for folic acid, which helps the body make new cells. And flavonoid acid that helps prevent colds.

Spinach cooking tip: It should not reach full maturity during cooking so it does not lose its nutrients.

3- Sweet potatoes

Sweet potatoes

Potatoes contain beta carotene, an antioxidant which in your body turns into vitamin A.

One potato provides about 120% of the body’s need of vitamin A and 30% of vitamin C, and it is also a significant source of fiber.

It is worth to note that all this for a meager amount of calories under 100 calories so it will not cause any weight gain.

4- Low-fat yogurt

Low-fat yogurt

Low-fat yogurt provides 11 grams of protein, 250 calories, and about 400 mg of calcium per 8 ounce serving.

Low-fat yogurt can also help meet your daily requirements of vitamin B12, vitamin D, and vitamin B2 (riboflavin).

Yogurt is rich in probiotics that boost immune function and may also help reduce the length and severity of colds.

5- Garlic


Garlic has a wide reputation as one of the best foods necessary to boost the immune system to fight viruses, and many studies have linked it to its ability to prevent many types of cancer.

And according to the National Center for Complementary and Integrative Health, garlic can also help lower blood pressure and slow atherosclerosis.

Garlic’s ability to fight many types of cancer:

Several studies have documented a link between garlic use and lower infection rates for many types of cancer.
People who regularly consume garlic, whether raw or cooked, have 30% to 35% fewer colon and rectal cancers than those who do not eat garlic.

In addition, garlic helps the body overcome skin infections thanks to its ability to fight bacteria, viruses and fungi.

We cannot limit the benefits of garlic will eat garlic if you want to strengthen your immune system.

To Read: Yoga: the benefit of it and best poses 

6- Ginger


The antioxidant compounds in ginger have strong immune-boosting and antioxidant properties in particular.

Ginger also helps reduce chronic pain and may possess cholesterol-lowering properties, according to some research.

7- Mushrooms


It is high in selenium and B vitamins like riboflavin and niacin.

These minerals and vitamins strengthen the immune system and activate it to fight viruses.

It is also high in sugars and sugar-like molecules that boost immune function.

8- Broccoli

Broccoli is one treasure of vitamins, as it contains vitamins A, E, and C and many beneficial minerals and antioxidants.

It is unfortunate that we do not use this food in the Arab world. As we consider it one of the best foods that boost immunity. Besides that, it is a great option for weight loss as it is an excellent source of fiber and protein and does not contain many calories.

9- Chicken soup

Chicken soup

Chicken is a great source of vitamin B6, which plays a large role in many vital processes in the body, such as the production of red blood cells, and chicken soup contains a substance called carnosine, which helps in particular to fight the influenza virus and works to speed up recovery from colds.

10- Green tea

Both green and red tea are rich in flavonoids, which are an antioxidant. But green tea has a higher percentage of EGCG, and it has shown EGCG to boost immune function.

The reason for this is that fermenting brown tea works by destroying much of the EGCG compound, while green tea keeps it because of its steam-based preparation method without being fermented.

11- Almonds

Are rich in Vitamin E, which comes directly after Vitamin C in strengthening immunity and considered the primary key to boosting the immune system.

Almonds are also a source of many important nutrients, such as protein and healthy fats that work on the secretion of enzymes and hormones necessary for the body. Almonds are also rich in important minerals such as magnesium and manganese.

12- Pomegranate juice

Pomegranate juice

Another proof of the genius of the ancient Egyptians, who used this fruit to treat infections.

Until recent studies proved the ability of pomegranate juice to combat many types of viruses, including oral viruses that cause gingivitis.

Other studies have found the efficiency of pomegranate juice in the growth of beneficial bacteria in the body that helps the immune system to fight harmful viruses and bacteria.

13- Red pepper

Red pepper

Because it contains vitamin C in large quantities, “it may be greater than citrus fruits” and is also rich in beta-carotene makes it an excellent choice to boost the body’s immunity against various diseases.

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Proper nutrition is one of the best ways to strengthen the immune system, and fortunately there are many simple home foods that you can include in your diet to enhance the effectiveness of your immune system in facing the spreading viruses.

For example, these solutions may help.

  • A cup of green tea.
  • 3 garlic pills daily.
  • An orange after lunch.
  • Eat broccoli and spinach once a week.
  • One cup of ginger a day.
  • A package of low-fat yogurt after dinner.
This is just a simple example, but it is very effective to strengthen your immunity, you can organize it however you like.

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