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Our immune system is our defense against diseases and illnesses. Therefore, it is crucial to continuously strengthen it. What we eat and drink directly affects our immune system. If you are looking to make your immune system stronger, you are in the right place.


  1. RED BELL PEPPERS Red bell peppers are one of the richest sources of vitamin C and beta carotene. One cup of chopped red bell pepper contains approximately three times more vitamin C than an orange (190 mg), which boosts your immune system, skin health, and eyesight.

  2. CITRUS To fulfill your daily vitamin C intake, you can create juices out of oranges, grapefruit, and other citrus fruits. You will also get many other nutrients such as potassium, vitamin B-6, and vitamin A. All of these nutrients will contribute to a healthy immune system.

  3. GARLIC Garlic does more than just providing food flavor. It also boosts your immune system! Ancient civilizations used garlic in their food because they understood its value in fighting infections. Over time, it will slow down the hardening of arteries and offer many immune-boosting properties to improve your health.

  4. TOMATO JUICE Tomatoes are rich in folate and help lower risk of infections as it provides magnesium, potassium, vitamin A, and much more. When making tomato juice, be sure not to add too many ingredients that will alter the properties of the tomato. Instead, use a few simple ingredients to ensure taste and its healing properties.

  5. SPINACH Spinach may not be rich in vitamin C, but it is filled with beta carotene and antioxidants that will boost your immune system's ability to fight infections. Remember to cook the spinach as little as possible to retain all the nutrients. The more you cook spinach, the more nutrients it will lose.

  6. KIWI AND STRAWBERRY JUICE Strawberries and kiwis are also rich in vitamin C. Therefore, you can create a juice out of these two delicious fruits and reap the benefits that come with them. You will also get many other nutrients from these fruits, including vitamin K, manganese, folate, and much more.

  7. BROCCOLI Broccoli is charged with minerals and vitamins A, C, and E. It is one of the healthiest vegetables you can eat. Again, cook it as little as possible and add it to your daily diet to boost your immune system in no time. Studies have shown that steaming the vegetable is the best way to retain the high amount of nutrients.

  8. ALMONDS Vitamin C is effective in enhancing your skin, but for fighting colds, Vitamin E is crucial. Fortunately, you can get an ample quantity of this vitamin by consuming almonds. Most adults only need 15 mg of Vitamin E every day. So approximately 46 whole almonds are all you require to get your daily dose.

  9. GINGER Ginger is another ingredient that you should turn to when you get sick. It decreases inflammation and soothes sore throats. It is also effective for treating inflammatory diseases. Ginger also prevents you from getting sick. It can help you treat nausea and has other healing properties. Therefore, incorporating small amounts of ginger into your diet can work wonders for your immune system.

  10. PROBIOTIC YOGURT If you want to stimulate your immune system and fight diseases, then probiotic yogurt is one of the best choices. Having Greek yogurt or fresh plain yogurt every day can assist you in living a healthier life. This is because the food contains loads of vitamin D, which is essential for enhancing the immune system and improving the body's natural defenses.

  11. GREEN TEA Teas are one of the best beverages to consume for a healthy immune system. Of all the types, green tea stands out as the best. It is packed with flavonoids which are a type of antioxidant. The drink is also rich in another antioxidant called EGCG. A study published by The Journal of Allergy and Clinical Immunology has shown that EGCG boosts the function of the immune system. The beverage also contains some amino acids which fight germs and prevent various infections. That is why drinking green tea moderately is not only comforting but also ensures a healthier life.

  12. TURMERIC Turmeric is an ingredient that is used in curries. It gives the dish a bright yellow color and enhances the taste. However, it also boosts your immune system. In fact, the substance is even used in anti-inflammatory drugs to treat muscle conditions such as arthritis. The ingredient also has a beneficial compound called curcumin. Research has shown that curcumin is effective in reducing muscle damage caused by exercise. The substance strengthens your immune system and muscles.

  13. CHICKEN BROTH Do you reach out for chicken broth or soup when you get sick? That is because chicken is one of the healthiest poultry items to have. The food contains a high amount of vitamin B-6. This vitamin takes part in many reactions in your body. It also helps in the formation of healthy red blood cells.

These are the top thirteen foods and beverages you can incorporate into your diet to enhance your immune system. Consistency is the key here, so make these foods a part of your daily routine, and you should find that your immune system is keeping you healthy and living well!




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