15 foods that boost the immune system {Strong Immune System}

The immune system consists of organs, cells, tissues, and proteins. Together, these carry out bodily processes that fight off pathogens, which are the viruses, bacteria, and foreign bodies that cause infection or disease.

When the immune system comes into contact with a pathogen, it triggers an immune response. The immune system releases antibodies, which attach to antigens on the pathogens and kill them.

Incorporating specific foods into the diet may strengthen a person’s immune response. The following lifestyle strategies may make a person’s immune system stronger:

✅ avoiding smoking
✅ exercising regularly
✅ maintaining a healthy weight
✅ avoiding alcohol or drinking in moderation
✅ getting enough sleep
✅ minimizing stress
✅ practicing correct hand-washing and oral hygiene

Certain food nutrients may be helpful for boosting the immune system and preventing colds and the flu. Here's a look at five types of nutrients that your immune system needs to perform and which foods to find them in.

✅ Vitamin C

An essential nutrient, vitamin C acts as an antioxidant. There's some evidence that vitamin C may be particularly helpful in boosting the immune systems of people under major stress. To increase your vitamin C intake, add these foods to your diet:

✅ Citrus fruits and juices (such as orange and grapefruit)
✅ Kiwi fruit
✅ Red and green peppers
✅ Broccoli
✅ Strawberries

✅ Vitamin E

Like vitamin C, vitamin E is a powerful antioxidant. Research suggests maintaining ample levels of vitamin E is crucial for maintaining a healthy immune system,1 especially among older people. To get your fill of vitamin E, look to these foods:

✅ Wheat germ oil
✅ Almonds
✅ Sunflower seeds
✅ Hazelnuts
✅ Peanut butter

✅ Zinc

Zinc is an essential mineral involved in the production of certain immune cells. The National Institutes of Health (NIH) caution that even mildly low levels of zinc may impair your immune function.2 Here are some top food sources of zinc:

✅ Oysters
✅ Baked beans
✅ Cashews
✅ Raisin bran
✅ Chickpeas

✅ Carotenoids

Another type of antioxidant, carotenoids is a class of pigments found naturally in a number of plants. When consumed, carotenoids are converted into vitamin A (a nutrient that helps regulate the immune system).3 Carotenoids are better absorbed when cooked or eaten with fat.

Look to these foods to boost your carotenoids:

✅ Carrots
✅ Kale
✅ Apricots
✅ Papaya
✅ Mango
✅ Sweet potato
✅ Spinach
✅Collard greens
✅ Dietary Supplement

✅ Omega-3 Fatty Acids

Omega-3 fatty acids are a type of essential fatty acid known to suppress inflammation and keep the immune system in check.4. Although it's not known whether omega-3s can help fight off infections (such as the common cold), research suggests that omega-3s can protect against autoimmune disorders like Crohn's disease, ulcerative colitis, and rheumatoid arthritis.

Try these omega-3-rich foods:

Oily fish (including mackerel, tuna, salmon, sardines, herring, and trout)
Flaxseed
Walnuts
Chia seeds