36 Natural Foods That Boost Immune System Faster

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Everything about life revolves around a stronger immune system, therefore, you need to eat natural foods that boost the immune system.

The immune system protects your body against toxin infections by producing antibodies that attack any form of antigen on the pathogen.

The immune system is responsible for healthy living.

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Therefore, eating natural foods that boost your body’s immune system is very crucial.

This article provides you with natural foods that boost the immune system.

What is a stronger immune system?

It is an immune system that can effectively defend your body against toxin infections and keep you healthy and stronger(1).

The immune system consists of organs, cells, tissues, nerves, and proteins that works together to protect the body and fight off pathogens(2).

Pathogens are viruses, bacteria, and foreign bodies that cause infections.

How the immune system works to fight off pathogens

Actually, as it has been mentioned above, the cell, organs, tissues, and nerves function as one thing.

Therefore, when the immune system comes into contact with a pathogen, it triggers an immune response(3,4).

In which the immune system releases antibodies to fight the antigens on the pathogens.

This action prevents any form of foreign substances or antigen or pathogen in the body(5).

However, when you have a weak immune system, then you are likely to get infected with these pathogens.

What are the benefits of a stronger immune system

  • A strong immune system helps you stay healthy(6)
  • it fights pathogen more effectively
  • Help make you live longer
  • It prevents chronic illnesses such as cancer, diabetes, arthritis and many more(7)
  • It helps improve brain function
  • Improves liver and heart functions
  • It can boost your lung health
  • Improves arteries’ functions

Here are the natural foods to eat to boost the immune system

  1. Eat turmeric meals

Turmeric is rich in antioxidants that boost the immune system and help fight antigens.

The natural compound present in turmeric (curcumin) contains anti-inflammatory, antifungal, antiviral, antibacterial properties that help curb pathogen(8).

boost immune system

Therefore, consider cooking with turmeric spice and eat food prepared with turmeric.

This will boost your immune system and help you fight off health complications.

  1. Intake Berries

There are four types of berries namely strawberries, raspberries, blueberries, and blackberries.

Berries contain antioxidants and anti-inflammatory properties that help in boosting the body’s immune system.

 

They also help improves heart health, arteries functions, prevent blood pressure, diabetes, prevent certain cancer, and other health complications.

Berries are the type of foods to eat to boost the immune system

Click here to view the 15 major importance of eating berries

  1. Consumes ginger meals

Ginger is a good spice. It is rich in antioxidants; antifungal, anti-inflammatory properties that help boost the immune system(9,10).

If you want to live a healthy life, then consider including ginger in your tea, dishes, and desserts.

This will help prevent several chronic diseases including common cold. Thank me later.

  1. Eat broccoli can boost your immune system

If you want foods that are rich in soluble fiber, antioxidants, anti-inflammatory properties, then consider broccoli(11,12).

 It has diverse health benefits including weight management.

Broccoli

Broccoli is also rich in vitamin C, sulforaphane, which boosts the immune system(13).

In addition, broccoli help to prevent cancer, diabetes, blood pressure, improves insulin sensitivity, reduces triglycerides level and other health benefits.

Therefore, consider eating broccoli for better health.

  1. Use almonds oil to boost your immune system

Another natural food to eat to boost the body’s immune system is almond oil(15).

This oil is rich in antioxidants, and anti-inflammatory properties that nourish and moisturize the skin.

The presence of vitamins and minerals in almond oil help boost the immune system.

 It also boosts the immune response to produce antibodies to curb antigen on the pathogen.

  1. Take green tea

Most people use green tea.

The fact is, green tea helps in weight management. It is rich in antioxidants and anti-inflammatory properties.

 It helps in fat burn, therefore, prevent fat deposit that is linked to cancer. Interestingly, green tea contains flavonoids that prevent the common cold(16,17).

Taking green tea daily helps boost your immune system.

  1. Eat cherries to boost your immune system

Use cherries to boost your immune system.

Cherries are very rich in antioxidants and anti-inflammatory that boosts your immune system to fight against pathogen(18).

Eating cherries also helps protect the body against chronic illnesses such as diabetes, blood pressure, certain cancer, and other health complications.

  1. Apple cider vinegar

Here are the amazing health benefits of apple cider vinegar.

Apple cider vinegar prevents blood pressure, diabetes, arthritis, reduces insulin resistance, prevents certain cancer, and clears skin rashes(19,20).

It is rich in antioxidants and anti-inflammatory properties that boost the body’s immune system.

Therefore, it is one of the natural foods to eat to boost the immunes system.

  1. Consumes dark chocolate

Happily, dark chocolate has advance health benefits as compared to other chocolates and caffeine.

It is rich in theobrominehttps://pubchem.ncbi.nlm.nih.gov/compound/Theobromine, antioxidants that protect your body against free radicals produce during metabolism(,21,22).

Dark chocolate is one of the foods to eat to boost the immune system.

  1. Drink chamomile tea

Tea from chamomile extract is rich in antioxidants, anticancer, and anti-inflammatory properties(23).

boost immune system

Therefore, it helps protect the body against cancerous cells, reduces body inflammation, and improves insulin sensitivity.

Chamomile tea also helps in weight management.

In general, chamomile tea boosts the body’s immune system.

  1. Use garlic to boost your immune system

Another important spice that boosts the immune system is garlic.

It contains plants compound rich in antioxidants that prevent the common cold(24).

Garlic also has anti-inflammatory properties that help reduce body inflammation.

garlic boost immune system

In addition, garlic improves insulin sensitivity and reduces blood sugar levels(25).

It also helps prevent other chronic illnesses such as certain cancer, diabetes, and  ulcers

  1. Include red bell pepper

Amazingly, red bell pepper is rich in vitamin C and other antioxidants that help boost the immune system(26).

Red bell pepper

It also helps in fat burn preventing fat deposit that is linked to certain cancer.

Red bell pepper also helps in weight management.

  1. Eat omega-3 fatty acids

Fatty fish oil is very important to our health.

It has a wide array of health benefits.

Omega-3 fatty acids boost the immune response to release antibodies to curb antigen in the pathogen and kills them. It is the strongest immune booster.

Eating foods rich in omega-3 fatty acids can boost your immune system enormously as compared to other foods.

Fatty fish is rich in antiviral, antifungal, antibacterial, antioxidants, anti-inflammatory, anticancer and antiseptic properties.

Therefore, it prevents most chronic illnesses. You need to eat fish at least twice a week.

Click here to read the 18 importance of omega-3 fatty acids

  1. sweet potatoes

Most people like sweet potatoes due to its sweet flavor and satiety properties.

The good news is, you obtain beta-carotene, which are antioxidants rich in vitamin A(27).

This helps keep your body against sunburn.

The sweet flavor in sweet potatoes also does not increase blood sugar level, however, it helps regulate insulin and blood sugar level.

Sweet potatoes are one of the food to eat if you have a low immune system.

  1. Eat kiwis to boost your immune system

Kiwifruit is rich in vitamin C.

The presence of vitamin C in kiwi fruits boosts the immune system(28).

Therefore, the body immune response by producing antibodies that help prevent cold.

kiwi fruits

It is highly recommended for people with the common cold to eat more kiwifruits or oranges.

Kiwifruits is one of the food to eat if you have a lower  immune system.

  1. Sunflower seeds

Sunflower is an example of foods rich in vitamin E.

Vitamin E improves the function of the human immune system.

For people with lower immune functions, it is the right time to start taking sunflower to improve your immune system.

It is common that during metabolic reaction certain harmful compound is being produced.

The so-called free radicals, which damages body cells and vitamin E help curbs it.

  1. Eat avocado to boost your immune system

Eating avocado is very important to our health.

Avocado is a monounsaturated fat that helps boost immune functions(29).

 It protects the body against dehydration.

avocado

Avocado oil nourishes and moisturizes the skin. It also helps improves the arteries’ functions.

Avocado is one of the foods to eat if you have a low immune system.

  1. Coconut oil

It is rich in antioxidants and anti-inflammatory properties that help boost the body’s immune system(30).

Coconut oil protects the skin from damage by free radicals.

It also protects the skin from toxin infections. Consider taking coconut oil if you have a low immune system.

  1. Take more spinach

Another natural foods that boost the immune system are spinach.

Spinach contains a lot of nutrients and antioxidants such as vitamins C, and E and compounds such as flavonoids and carotenoids(31,32,33).

The presence of vitamins in spinach are a good booster of the immune system.

Spinach is one of the healthiest vegetables.

It also prevents diabetes and other chronic illnesses.

  1. Kefir to boost your immune system

Kefir drink is very rich in antibacterial, antioxidants and anti-inflammatory properties that help boost the immune system(34).

stronger immune system

Therefore, consuming kefir drinks will improve the immune response to release antibodies to cub antigens in the pathogen(35).

 It also helps lowers body inflammations.

  1. Drink whole milk

Drinking whole milk helps boost immune functions.

Reality is, milk is rich in antioxidants, anti-inflammatory properties that help protect the body against toxin infections(36).

The presence of lactic acid help protects the body against free radicals(37,38).

If you have a low immune system, take your time to drink more milk.

  1. Olive oil can boost your immune system

Another natural food that is rich in monounsaturated fats is olive oil.

It is used in many cosmetic shops due to its nourishing and moisturizing nature.

Olive oil improves hair health, skin health, and arteries’ functions and protect the body against free radicals.

The monounsaturated fats in olive oil also help prevent the risk of developing cancerous cells and other chronic diseases.

  1. Eat oatmeal

Oatmeal is rich in antioxidants and anti-inflammatory properties.

Therefore, it helps boost the body’s immune system.

eat Oatmeal for stronger immune system

It protects the body against free radicals.

Oatmeal also improves insulin sensitivity and reduces blood sugar levels(39).

Oatmeal is one of the foods to eat if you have a low immune system.

  1. Try Honey

Honey contains essential nutrients and antioxidants that help prevent the common cold.

It is a good booster of the immune system. Honey helps in preventing skin rashes.

It protects the body against the harmful free radical produced during metabolism.

  1. Onions boost immune ststem

Spice like onions is a strong booster of the immunes system(40).

It is rich in antioxidants and anti-inflammatory properties.

Onion helps protect the body against toxin infections.

Including onion in your meals is the key to healthy living.

  1. Eat Kales

Kales are very rich in vitamins, minerals, and fiber(41).

It is one of the boosters of the immune system.

boost immune

Kale helps protect the body in fighting off antigens in the pathogen. It also helps in weight management, promotes gut bacteria, and improves insulin sensitivity(42,43).

Kales are a major natural food to eat if you have a low immune system.

  1. Collard Green

This type of vegetable is rich in antioxidants and anti-inflammatory properties that help boost the immune system(44).

Taking collard green will improve your insulin sensitivity and help you reduce the risk of diabetes(45).

increase your immunes sytem

It also best in fat loss and weight management since it is rich in viscous fiber.

  1. Eat Cabbage

It is rich in vitamins, minerals, and fiber.

Cabbage boosts the immune system and improves immune response to produce antibodies to protect the body against toxin infections(46).

It has a wide array of health benefits including preventing the risk of developing cancer, diabetes, and blood pressure.

Cabbage also helps prevent arthritis.

  1. Eat Carrot to boost your immune system

Carrot improves heart health. It is rich in antioxidants that help prevent heart disease(47).

It also improves the arteries’ functions.

Eat carrot to boost immune system

The presence of minerals and vitamins in the carrot helps improves insulin sensitivity and prevents free radicals(48).

Eat more carrots to boost your immune system.

  1. Tomatoes

It contains anti-inflammatory and antioxidants that boost the immunes system.

Tomatoes has a wide array of vitamins that reduces insulin sensitivity and immune response(49).

It helps prevent a certain cancer, and other chronic illnesses.

Eating raw tomatoes improves blood counts therefore, tomatoes are a strong immune booster.

  1. Drink pomegranate juice

This juice contains antioxidant properties that boost the immune system to release antibodies(50).

It helps reduce body inflammations and protect the body against free radicals.

boost your immune system

However, pomegranate juice is not suitable for people with diabetes, since it can worsen the condition(51).

  1. Cinnamon

Cinnamon contains plant-based compounds that are rich in antioxidants and anti-inflammatory properties(52).

 It boosts insulin sensitivity and reduces blood sugar levels.

use cinnamon to boost immune system

Cinnamon help protects the body against free radicals(53).

It also prevents several chronic diseases. 

  1. Cottage cheese

One of the foods that boost the immune system is cottage cheese.

It is rich in antioxidants and anti-inflammatory properties.

boost immune system with cottage cheese

Vitamins and minerals in cottage cheese help boost immune response to release antibodies.

However, eat it with moderation as it contains sodium that can have some side effects.

  1. Flaxseeds can boost your immune system

It contains plant-based compound that improves insulin sensitivity and reduces the level of blood sugar and triglycerides(54).

boost immune system with flaxseeds

It prevents diabetes, blood pressure, cancer, and other chronic diseases.

Flaxseed is one of the foods the boosts the immune system.

Consider eating it if you have a low immune system.

  1. Eat whole egg

Eating egg is very essential to your health.

Egg improves immune system response.

It helps control blood sugar level, prevents body inflammation, and stimulates insulin sensitivity(55).

Boost your immune system

Furthermore, the whole egg is rich in lutein and zeaxanthin, which improves eye health and vision(56, 57,58). 

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  1. Seaweeds is a good booster of the immune system

Seaweeds contain plant-based compounds that help to protect the body against toxin infections.

The presence of strong antioxidants and anti-inflammatory properties in seaweeds help reduce body inflammations(59,60).

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It also boosts the immune response to produce enough antibodies that curb antigen in the pathogen.

Summing It Up

A stronger immunes system is very important for protecting us against toxin infections.

Therefore eating foods rich in antiviral, antifungal, antibacterial, anti-inflammatory, and antioxidant properties are the best thing ever to support the immune system.

Foods that boost the immunes system plays a very important role in our life.

The list shows the best foods to eat if you have a low immune system.

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