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11 Immune Boosting Superfoods


The immune system plays a notable role in protecting you from disease-causing pathogens. Yet often, the immune system can fail. Giving yourself healthy food will help to keep your immune system healthy. Maintain an energized and balanced body by eating these superfoods to boost your immune system health. These foods contain essential nutrients that will help your body fight off germs throughout the cold and flu season so you can operate at your best. If you’re searching for methods to avoid colds, the flu, and other illnesses, the first move should be visiting the nearest supermarket. Plan your meals to include these 15 healthy immune system boosters.


Garlic not only offers your meal extra flavor, but it is also one of the most potent superfoods in preparation for the cold and flu seasons to improve the immune system. Studies have shown that garlic’s daily doses can positively impact blood pressure and elevated cholesterol levels. Garlic is made of antioxidants to enhance the normal defenses of the body.


The spicy, herbal root of the ginger is also a real superfood to add to cocktails, teas, soups, and Asian foods. Ginger decreases inflammation and relieves pain. It also leads to nausea relief.

Goji Berries

Goji berries contain vitamin C and B, essential fatty acids, amino acids, nutrients, and similar components. Combine it with your smoothie for breakfast, or scatter a few goji berries over your granola to give your immune system an extra boost.

Chia Seeds

Chia seeds originated in Mexico, where the Aztecs and the Mayas used them daily. They find a way into our kitchen nowadays. The Chia seed is rich in omega-3 fatty acids and is twice as rich as other seeds. There are several benefits to consuming chia seeds.

Chia seeds can expand in minutes by ten times the original size if put in liquid, so making pudding out of them is a popular choice. They also taste fantastic with salad or yogurt.


Matcha is a powder substance from finely ground green tea leaves. It helps you battle cold or influenza because it is rich in free radicals, vitamins, minerals, and trace elements. The matcha latte is the most popular method of serving the powder. It is also a significant addition to baked goods.


A popular ingredient in superfood dishes is this winter vegetable. The high content of antioxidants enhances your immune system to protect the body from illnesses such as Alzheimer’s and arteriosclerosis. You can create a nutritious side with kale leaf chips or combine it in your salad with apple, kiwi, aguacate, and ginger. 


Blueberries are another perfect superfood for the wellbeing of the entire immune system. You can find vitamin C and potassium, along with other essential vitamins. Be sure to eat them in cooked oatmeal or just as a snack during the cold season. These purplish berries are bombs that protect against disease against inflammatory vitamins. 

Red Bell Peppers

Think about it again if you think citrus fruits contain the most vitamin C of any fruit. The red bell pepper contains almost three times the amount of vitamin C of an orange. They’re rich in beta carotene, too.

Vitamin C will help keep your skin safe, as well as improving your immune system. Beta carotene, converted into A antioxidant by the body, helps to preserve healthy eyes and skin.


Broccoli is booming with vitamins and minerals. Broccoli is one of the most delicate dishes you can bring onto your bowls, filled with vitamins A, C, and E as well as with fiber and other antioxidants. The method to conserving its strength is by steaming it or eating it raw. 


Not only is spinach full of vitamin C, but it’s also filled with several antioxidants and beta carotene; All of which improve our immune systems’ efficacy to resist the infection.

Like broccoli, spinach is better when steamed to keep the nutrients as high as possible. However, light cooking facilitates vitamin A absorption and enables the release of other nutrients from the antinutrient oxalic acid. 


Vitamin E tends to take a backrest to vitamin C when it comes to avoiding and battling colds. This potent antioxidant, however, is essential for a balanced immune system.

It is a vitamin that is fat-soluble, which means that the presence of fat requires sufficient absorption. Nuts, including almonds, have good fats filled with nutrients.

Adults need about 15 mg of vitamin E per day. A half-cup serving of almonds, which is about 46 shell almonds, gives the recommended daily volume to around 100%.


Variety is the secret to healthy food. Eating just one of those things is not enough while you are continually eating to help combat flu or other illnesses. Pay attention to your meals, so you don’t get too many vitamins or too little vitamins in your daily consumption.

Start with the fundamentals of influenza prevention and read these seven tips on flu-resistance at home. Make the annual flu vaccine, perhaps most importantly, cover yourself and others.