February 22, 2024


Appreciate your health

Foods that boost the immune system

Your first source of strength for your body is your immune system. If you want to live a healthy life, your first point of action should be shopping from the grocery store. Even though supplements are supposed to complement the food you have and provide you with nutrients that your body needs including those that will boost your immune system, it is important to still eat healthily. One of the ways to eat healthily is eating meals that will boost your immune system. Diet healthy food companies such as Dietdirect often sell foods that can help you boost your immune system and contribute significantly to other areas of your health. Here are foods that boost your immune system:

Citrus fruits

It is a common tradition for people to use Vitamin C anytime they have a cold. This is because Vitamin C helps in producing more white blood cells which are influential in fighting infections. But you do not have to take Vitamin C tablets before you get a dose of this goodness. You can take citrus fruits such as grapefruits, oranges, clementines, tangerines, etc. The body does not store Vitamin C, so you need to take it daily. It is recommended that adult men take 90 mg daily while adult women take about 75 mg daily.

Red bell peppers

Unlike what many people think, citrus fruits are not the greatest source of Vitamin C. Red bell peppers have been found to contain three times as much Vitamin C. They also provide beta carotene. They can also help you maintain healthy skin and boost your immune system. Your body converts the beta carotene to Vitamin A which helps you maintain a healthy eye.


Broccoli has a lot of vitamins such as vitamins A, C, and E, and minerals. It contains powerful antioxidants that help to keep you healthy. However, overcooking will make it lose all its nutrients, so you should keep it as little as possible. You should steam these healthy vegetables.


This ingredient is used in almost all cuisines, it is compulsory for your health. The early men knew its infection-fighting abilities and used it in all their dishes. It helps to lower the blood pressure and reduces the hardening of the arteries. It has a large concentration of compounds that contain a lot of sulfur and are responsible for its fighting properties.


Spinach has a lot of antioxidants, vitamin C, and beta carotene. It is one of the healthiest vegetables, as such it is essential you cook it as light as possible.


Go for yogurts with live and active cultures. This type of yogurts is healthier than the ones loaded with artificial flavors and sugars. You can use honey and fruits to sweeten your yogurt. Yogurts contain a lot of vitamins D which helps to boost the body’s natural system against infections.


Almonds contain vitamin E which is more powerful than vitamin C. Vitamin E is a fat-soluble vitamin that is absorbed by fats in the body. H

Sunflower seeds

These seeds have a lot of phosphorus, magnesium, vitamin B6, etc. These nutrients help to regulate how the immune system functions. Sunflower seeds are also high in selenium and have been found to combat some flu infections.


This bright yellow spice is commonly used in making curries. It has powerful anti-inflammatory properties that help in fighting arthritis and osteoarthritis. Turmeric has high doses of curcumin, the source of its yellow color. This antioxidant works for muscle damage caused by exercise, boosting the immune system, and protecting against viruses. You can never go wrong in using this yellow spice in your foods.

Green tea

Green tea is very rich in flavonoids and epigallocatechin gallate, also known as EGCG. ECGC is an antioxidant that helps to enhance the function of the immune system. ECGC is not present in black tea because it is destroyed by the fermentation process. However, the steaming method used in making green tea makes it easier to preserve the EGCG. Green tea also provides L-theanine, an amino compound that helps in producing cells that fight germs.


A single piece of a medium-cut of papaya will provide you the recommended vitamin C intake. Besides, papaya has potassium, magnesium, and folate which are essential nutrients for the body as well.


Kiwi has a lot of the important nutrients that your body needs. If you include it regularly in your diet, you will be providing your body with the necessary tools it needs to function properly.


Poultry such as chicken and turkey has a lot of benefits. For instance, chicken soup helps to reduce inflammation thereby making you less prone to cold. Poultry contains high doses of vitamin B6 which helps in producing new and healthy red blood cells and in performing vital nutrients to the body. They also have nutrients that help to speed up the healing of the body. Poultry is a type of food that shouldn’t be far from the table.