9 Foods That Really Boost Your Immunity

9 Foods That Really Boost Your Immunity

Immunity is a complex complex system. If they say about some product that it will strengthen the immune system, there is a high probability that this is advertising or deceit. Even scientists do not fully understand the laws by which it operates. But there are several really effective practices for normalizing the immune system: quitting smoking, physical activity, less alcohol, more sleep. It sounds endlessly boring, but it works.

As for nutrition, WHO recommends at least 500 g of vegetables and fruits every day. Some foods are especially useful for supporting immunity.

1. Kefir

A product familiar to us since childhood and a superfood in the West. Modern research confirms that probiotics from kefir, in addition to improving digestion, have a positive effect on the immune system. Choose kefir made from whole milk with maximum fat content, then it will contain more vitamins, in particular vitamin D, the lack of which is associated with weakened immunity.

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2. Beans

A simple and accessible source of iron, an important element that is involved in blood formation and – through the enzyme system – improves immunity. The main problem is that iron is difficult to absorb. Scientists recommend consuming iron-containing foods along with vitamin C.

3. Broccoli

Contains vitamin C, reserve B6 and magnesium. One serving of broccoli contains almost a day’s worth of vitamin A, which is important for immunity. The connection between vitamin C and the body’s ability to fight colds was traced back to the 1970s. It was then discovered that our body cannot accumulate vitamin C, so it must be consumed daily. This is especially important for women using oral contraceptives, which increase the need for vitamin C. Heat processing and long-term storage lead to the destruction of the vitamin in foods, but this is not the case with frozen broccoli and makes it one of the most important foods in the winter.

4. Beef liver

Rich in zinc, selenium and iron. Zinc is the star of the immune system nutrients. Oysters contain the most zinc, but they cannot be called familiar to our menu. Zinc helps the body build and activate T-lymphocytes, which are responsible for recognizing and destroying the body’s “enemies.”

5. Fresh ginger

Ginger contains gingerol, an active substance that reduces the risk of infection. Gingerol has been shown to stop the growth of some bacteria and fight some viruses that cause colds. Separately, the effectiveness of ginger in the fight against infections that develop in the mouth and throat is noted.

6. Seeds

Raw sunflower, pumpkin, flax, sesame and other seeds are a source of vitamin B6, magnesium and iron. Regular consumption of seeds is associated with a decrease in inflammation, including those that cause discomfort to the skin.

7. Green tea

Traditionally, teas are perceived as a source of antioxidants. It is equally important that green tea contains the amino acid L-theanine, which is associated with the work of T-lymphocytes (the same fighters against foreign elements in the body).

8. Chicken broth

It is not in vain that it is prepared for colds: chicken and turkey meat is rich in vitamin B6, which is involved in the formation of red blood cells necessary for the delivery of oxygen from the lungs to all organs. And bone broth contains gelatin and chondroitin – they help calm the stomach and restore tissue.

9. Garlic

Another friend of immunity. Allicin in its composition fights bacteria and has a positive effect on the production of leukocytes. In addition, garlic is an antiseptic proven by centuries of traditional medicine (and clinical research).


Diet alone cannot guarantee the avoidance of disease. At the same time, healthy foods increase the chances of not getting infected or suffering from a mild form of the disease.