To have food security, some factors must be taken into consideration . From access to basic health conditions to decent meals to avoid any type of nutritional deficiency, it is important to choose foods that increase immunity , in order to live a balanced and quality life.
This is because, when looking for natural foods rich in fiber, vitamins and minerals, the body’s defense system will reinforce internal protections , thus blocking possible invading agents that cause infections, viruses and other problems to the body.
So, if you are looking for foods that boost immunity to preserve your health and still have a better quality of life , stay here and check out the 23 options that cannot be missing from your daily meals!
Check out 23 food options that boost immunity!
Nature offers a wide selection of foods that boost immunity, so if you are looking for a balanced and functional menu, invest in fruits, vegetables, greens and whole grains . This way, you will be able to keep your body healthy and also improve your body’s defenses!
Below, you can check out 23 options that cannot be missing from your table:
1. Pumpkin
A practical and tasty food for most people, pumpkin is a low-calorie option , therefore, it is an alternative to rice and even pasta for those who want to lose weight without eating less.
It also contains beta-carotene, an important nutrient that strengthens the body’s immunity , and also indirectly helps in obtaining vitamin A.
If you want your body to be more protected against pathogens, invest in pumpkin!
2. Acai
An antioxidant food, açaí is a versatile and practical option for everyone’s menu . In addition to being a great source of calcium, fiber and carbohydrates, it also provides energy and can help control blood pressure , as long as it is consumed in moderation, since it is naturally high in calories.
Likewise, this fruit is sold in some variations that contain artificial sweeteners (like syrups), so always check the origin to consume the real açaí!
3. Garlic
Another option rich in vitamins A and C, garlic is a food with important properties to protect the body from possible infections. This is because it helps to strengthen the immune system, helping to control pathogens that cause infectious diseases .
Considered a superfood, don’t leave it out of your diet, after all, garlic is flexible in cooking, being consumed in many different ways.
4. Foods rich in zinc
Foods rich in zinc help fight and control diseases that affect the immune system, such as flu and colds . To invest in this mineral nutrient, try adding the following to your menu:
- Whole grains.
- Seeds.
- Oilseeds.
5. Olive oils
Olive oils contain vitamin E, which aids in healing and may protect against heart disease and cancer.
Naturally, extra virgin is the most practical option you can invest in, as it is a great source of good fats , as long as consumed in moderation. However, it is also possible to invest in other types of olive oil that fit your budget.
6. Sweet Potato
Like pumpkin, sweet potatoes incorporate a massive quantity of beta-carotene, an antioxidant that acts correctly within the body to prevent and fight diverse inflammatory strategies.
It also has other properties that will help your body and health, such as helping you gain muscle mass and improving your intestinal flora . Overall, sweet potatoes are a great food to improve your quality of life.
7. Chicken broth
When preparing shredded chicken, it is common to discard the water that was used in its preparation. However, local cuisine has taught from generation to generation how to prepare this meat with natural seasonings to facilitate the absorption of flavor during cooking.
To avoid waste and take advantage of the benefits of this liquid, store or use the chicken broth left in the pan in other preparations, after all, it provides vitamins, proteins and minerals that can combat (and prevent) cardiorespiratory diseases .
Also, using the broth for soups or other hot meals is a great choice to keep warm and even avoid symptoms of nasal congestion!
8. Lean meats
Lean meats are great sources of iron , a nutrient that improves immune responses to fight infectious agents that cause discomfort. If you’re looking for foods that boost immunity, be sure to eat:
- Chicken.
- Skinless thigh and drumstick.
- Duckling.
- Soft thigh.
- Loin.
9. Onion
It is a whole vegetable with anti-inflammatory properties, a source of fiber, vitamins, and minerals, as well as a great culinary chameleon. Whether for stews, colorful salads, or savory appetizers, having onions in your diet is indispensable.
10. Infused teas
Infused teas are relaxing drinks that help to decongest the nose . They also keep the body hydrated, which is important for keeping defense levels high. You can choose:
- Boldo.
- Chamomile.
- Ginger.
- Mint.
11. Mushrooms and fungi
If you’re looking for the best foods that boost your immunity, you can’t leave mushrooms and fungi out! This is because they increase the production of cytokines (cells that help fight respiratory infections) in the body and contain polysaccharides, compounds that significantly improve the immune system.
They also have a high level of folic acid , which helps in the production of white blood cells, responsible for defending the body.
12. Citrus fruits
Citrus fruits are important sources of vitamin C, which helps reduce symptoms of colds and other illnesses . They are also great antioxidant foods that help fight aging. You can consume:
- Pineapple.
- Acerola.
- Orange.
- Lemon.
- Tangerine.
- Strawberry.
- Tangerine.
Perfect for refreshing and hydrating, citrus fruits cannot be missing from your menu, after all, they are natural and great sources of fiber for your body!
13. Ginger
Ginger is a food that has an important bactericidal action, so it is another food alternative that helps in the defense of the body. It also has good doses of vitamin B6 and C, making it a natural expectorant that helps in the reduction of pain and possible inflammation .
14. Wheat germ
Wheat germ is considered the most nutritious part of wheat , that is, in addition to containing vitamins and minerals, it is another option rich in fiber and vitamins for your menu!
Another important property is that this option has a low glycemic index , making it a necessary food for those with problems related to diabetes.
Finally, as it is rich in protein, it is recommended for anyone who wants to increase or preserve lean body mass levels .
15. Natural yogurts
Low-fat (skimmed) yogurts consumed in a daily serving can reduce the risk of catching colds and flu. This is due to the bacteria present (lactobacilli), which help to optimize the body’s defense cells.
Another factor is that lactobacilli have probiotic properties, that is, they improve intestinal flora naturally if consumed frequently.
16. Vegetables
Vegetables cannot be left out of this list, because in addition to increasing immunity, they are essential for well-being and quality of life . If you are looking for a healthier life, invest in:
- Chicory.
- Broccoli.
- Chicory.
- Cabbage.
- Escarole.
- Spinach.
- Arugula.
17. Lychee
Fruit criticism aside, lychee is a great food for everyday life, because in addition to having vitamins C and B complex, it is rich in calcium, iron and magnesium. It is also a smart choice that helps control cholesterol and blood pressure , so it should not be missing from your fruit bowl.
18. Honey
An excellent carbohydrate to replace sweeteners and sugars, honey is a food that contains many medicinal properties. Antioxidant and anti-inflammatory, it is an efficient choice to fight viruses and bacteria within the body .
19. Oilseeds
Rich in vitamin E, nuts help combat low immunity , in addition to containing numerous minerals, healthy fats and fiber. Here, you can consume:
- Almonds.
- Hazelnut.
- Cashew nut.
- Macadamia.
- Nuts.
- Pistachio.
It is worth noting that the options above are sources of fat, and therefore, are naturally high in calories. Therefore, they should be consumed in moderation!
20. Egg
Eggs are a complete and versatile food for any recipe , that is, in addition to improving the body’s defenses, they are a great option to consume so that you don’t lack nutrients and proteins in your diet!
21. Pisces
Although there are more expensive options, many fish are good value for money and are also great for your immune system. In fact, many contain omega-3 , a healthy fat that helps maintain good heart health.
It also contains essential fatty acids to keep the immune system’s anti-inflammatory functions up to date , so be sure to eat the following options:
- Herring.
- Tuna.
- Horsetail.
- Sole.
- Salmon.
- Sardine.
22. Bell pepper
Bell peppers, whether green or red, are foods that boost the body’s immunity. They are sources of vitamin C and are essential in a good diet .
Many people are not used to eating them raw, so one alternative is to add them to salads or dehydrate them to turn them into natural seasonings.
23. Tomato
Finally, let’s look at tomatoes, an essential food for preventing some types of cancer, such as prostate cancer . They are also rich in vitamin C, which helps fight some heart diseases.
Invest in new possibilities!
A colorful menu with carbohydrates, proteins, fats and vegetables is necessary to keep the body functioning well and thus have good immunity . As long as they are natural choices in the right proportions, it is possible to eat everything without going without any need.
As seen, there are countless foods that increase immunity, so if you want to improve your body’s defenses, just go for the basics and you will get great results!
Finally, don’t forget to seek professional advice, because if you have any clinical condition that requires support to improve your immunity, the appropriate specialists will help you, so that there are no future complications.