Proper nutrition

Top 15 Healthy Foods for Strong Immunity

The health of the body is entirely dependent on the proper functioning of immune functions and barrier mechanisms. They are especially actively exposed to external actions in winter, spring and autumn, when there is a cold snap, lack of light and dry air, lack of vitamins and minerals.

Weakening of the defense system leads to negative consequences, for example, infections. We offer you a selection of products for strong immunity, which will ensure the supply of nutrients and support the body as a whole.

Top 15 foods for good immunity

The functions of the immune system weaken with age, which is considered normal for the body. However, you can slow down this process if you adjust your diet. For example, add more foods with magnesium, selenium, iron, as well as zinc, vitamins C, E, D and A, omega-3 acids. In addition, you will need fiber, probiotics and bioflavonoids in the diet.

Read also our other selection of products:

1. Broccoli

What are the benefits for immunity: Increasing the resistance of mucous membranes and skin to the penetration of pathogenic microorganisms, stimulating the production of immune cells, enhancing their functions. The phagocytic activity of neutrophils improves. It contains vitamins C, E and A, antioxidants, fiber.

What else is the use of the product: Normalization of the intestinal microflora with the work of the gastrointestinal tract, reducing the level of inflammation in the tissues, improving the indicators of glucose and cholesterol. Broccoli is useful for the central nervous system, blood vessels, brain, teeth with bones.

Approximate norm: Up to 150-200 g per day and up to 1.4 kg per week.


2. Carrots

What are the benefits for immunity: Stimulates the production of cells (lymphocytes) essential for the immune system in the bone marrow. The root vegetable contains vitamin C, beta-carotene, fiber, calcium and antioxidants. These substances from carrots increase the body’s resistance to disease and infection.

What else is the use of the product: Support vision, reduce blood pressure, protect against anemia, improve lipid profile and strengthen bone tissue. Carrots have a positive effect on digestion, heart, blood vessels, hormones.

Approximate norm: Enough for 50 g of vegetables per day and up to 350 g per week.


3. Beets

What are the benefits for immunity: Support of leukocyte functions and stimulation of the body’s protective properties. White blood cells are sent to fight off pathogens that come from outside or are created inside. Vitamins C and A, manganese, zinc, iron make a useful product for good immunity.

What else is the use of the product: Lowering blood pressure, supporting the gastrointestinal tract and central nervous system, enriching the intestinal microflora, relieving inflammation in tissues, and affecting overall endurance. The vegetable is useful for the liver, skin, muscles, hormones.

Approximate norm: Enough 100-200 g per day, up to 1.4 kg per week.


4. Brussels sprouts

What are the benefits for immunity: The presence of antibacterial properties, a high level of antioxidant activity, stimulation of antibody production. It contains a lot of vitamin C, which improves the absorption of iron. This substance plays an important role for immunity, as it supports the functions of hematopoiesis.

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What else is the use of the product: Eliminate chronic inflammation, increase bone mineral density and prevent diabetes. Brussels sprouts are useful for the lungs, gastrointestinal tract, heart muscle and blood vessels, vision, central nervous system.

Approximate norm: Not more than 200-300 g per day, up to 2 kg per week.

Brussels sprouts

5. Garlic

What are the benefits for immunity: Powerful immunomodulatory effect. This effect includes stimulating the synthesis of leukocytes in the red bone marrow. Against the background of regular intake, the body copes with viruses more successfully. This is one of the best immune health foods. It contains allicin, vitamin C, selenium.

What else is the use of the product: Improving blood pressure indicators, adjusting the lipid profile, neutralizing free radicals, reducing lethargy with fatigue. Garlic is useful for the brain, bones, liver, gastrointestinal tract, skin and heart.

Approximate norm: You can 2-4 cloves per day, up to 25 pieces per week.


6. Ginger

What are the benefits for immunity: Relief of inflammation and mitigation of the picture of respiratory infections. The synthesis of thymus cells is stimulated, substances that neutralize radicals come from ginger. The root contains zinc with manganese, vitamins C and E, phosphorus, iron, calcium, flavonoids.

What else is the use of the product: Lowering blood sugar and preventing the development of diabetes, relieving pain in muscles and joints. The benefits of ginger spread to the stomach, heart with blood vessels, and the brain.

Approximate norm: Up to 10 g per day of fresh root, no more than 70 g per week.


7. Blueberries

What are the benefits for immunity: General strengthening of the body’s defenses at all levels, ensuring the resistance of cells to viruses and bacteria. It is among the beneficial foods for the immune system thanks to manganese, zinc and iron, vitamin C, and fiber. Berries are also packed with antioxidants.

What else is the use of the product: Thinning blood and preventing the formation of blood clots or plaques in the vessels, cleaning the body, regulating glucose. Bring the fruits of blueberries to the organs of the genitourinary system, brain, eyesight, skin.

Approximate norm: No more than 100 g per day, up to 700 g per week.


8. Apples

What are the benefits for immunity: Activation of the protective properties of the body, which protects against colds, infections, diseases. The fruit stops inflammation, affects cells due to its antioxidant properties and exhibits antiviral effect. The composition is rich in vitamins A and C, manganese, iron and fiber.

What else is the use of the product: Restoring the balance of microbes in the intestines and improving the digestive process, increasing hemoglobin, lowering cholesterol. Apples are useful for the heart, blood vessels, bones and central nervous system, vision.

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Approximate norm: You can have 3-4 medium fruits per day, up to 25 pieces per week.


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9. Chicken meat

What are the benefits for immunity: Supplier of complete protein, iron, zinc and sulfur, selenium. Protein is broken down into amino acids, which are used in the synthesis of white blood cells. Meat removes inflammation, acts as an antioxidant.

What else is the use of the product: Muscle gain, weight loss aid. Provides a quick, but long-lasting feeling of fullness, supports the thyroid gland. This type of meat helps to cope with anemia, improves brain function, activates metabolic processes, and does not provoke too high a rise in cholesterol.

Approximate norm: Preferably 2-4 times a week, serving 150-250 g.

Chicken breast

10. Salmon fish (salmon, trout, chum salmon)

What are the benefits for immunity: Strengthening the body’s resistance to pathogens of viral or bacterial infections, increasing the activity of phagocytes, which absorb foreign agents. Fatty fish is on a par with the best foods for immunity, as it contains Omega-3, selenium, zinc, iron.

What else is the use of the product: Elimination of inflammation, maintaining a healthy heart and blood vessels, strengthening bones and joints. Salmon has a beneficial effect on vision, skin, nervous system and thyroid gland, gastrointestinal mucosa.

Approximate norm: Optimally 2-3 times a week, a portion of 150-200 g.


11. Seafood (shrimp, mussels, squid, crayfish)

What are the benefits for immunity: Development of the functions of phagocytes to search for, capture and absorption of foreign agents, increase the number of cells from the T-link and natural killer cells. The production of young leukocytes is stimulated. Zinc, selenium, manganese, Omega-3 are part of the product for good immunity.

What else is the use of the product: Prevention of the development of brain diseases and protection of neurons from destruction, support of vision, strengthening of bones, teeth with joints. Helps in the prevention of autoimmune diseases.

Approximate norm: Allowed from 1 to 3 times a week, 100-120 g serving.


12. Fermented milk products (yogurt, kefir)

What are the benefits for immunity: Support the functions of local defenses from the intestines, prevent autoimmune diseases, increase resistance and create a powerful response to pathogens. These products are especially useful for people over 50 years old. It contains many living biocultures, vitamin D, amino acids, zinc.

What else is the use of the product: A beneficial effect on digestion, as well as enrichment of microflora on the intestinal walls. The health of the central nervous system and the heart with blood vessels is maintained, bones are strengthened, and the aging process slows down.

Approximate norm: About 1-2 glasses a day, up to 2.5 liters a week.

Natural yoghurt

13. Almonds

What are the benefits for immunity: Normalization of the functioning of protective mechanisms, as well as supporting the body’s health, and activation of the synthesis of B-cells, natural killers. This product contains manganese, zinc and selenium, vitamin E, omega acids for immunity.

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What else is the use of the product: Destruction of free radicals, stimulation of metabolic limits required for weight loss, strengthening of bones, control of blood sugar and cholesterol. Pressure decreases, brain function improves.

Approximate norm: About 30-50 g per day and up to 350 g per week.


14. Sunflower seeds

What are the benefits for immunity: Intake of a complex of substances from vitamins E and B6, magnesium, phosphorus, zinc and selenium. This set maximizes the body’s defense system in all directions. Additionally, the seeds are used to nourish the skin, supply it with water, which protects it from any intrusions.

What else is the use of the product: Cleansing the intestines with the establishment of the digestive tract and the improvement of bones, muscles, heart, blood vessels. The vision is supported, the problem with sleep goes away, the emotional background improves, the joints are strengthened.

Approximate norm: No more than 20 g of seeds per day, up to 140 g per week.

Sunflower seeds

15. Green tea

What are the benefits for immunity: Suppression of the vital activity of a number of viruses and bacteria, protection against infectious diseases. The drink acts as an excellent antiseptic, stimulates the production of leukocytes and their release into the vessels. For defense mechanisms, antioxidants, polyphenols, zinc, manganese are important.

What else is the use of the product: Increasing efficiency, giving strength and energy, accelerating metabolic processes, protecting brain cells. Positive influences extend to the composition of the blood, heart, blood vessels, skin.

Approximate norm: Enough for up to 3 cups per day, no more than 20 per week.

Green tea

Immunity is a complex system with many parts. From lymph nodes and tonsils to the spleen with bone marrow. These organs create and then store the cells responsible for calculating and destroying dangerous particles. This uninterrupted “machine” requires regular replenishment, which provides products that are beneficial to the immune system. But proper nutrition alone is not enough.

What to do to support the body’s defenses:

  • Sleep well for 8 hours, go to bed on time, get up.
  • Give up addictions (smoking with alcohol).
  • Walk a lot in the fresh air, in the sun.
  • Move more and do moderate exercise.
  • Minimize stressors in your environment.
  • Maintain body weight within normal limits, do not overeat.
  • Get hardened – from dousing with water to a contrast shower.

You will have to give up harmful products for good immunity. You can not leave fast food, food with monosodium glutamate, sugar and sweets in the diet. Store sauces, snacks, salty, fried, smoked foods, drinks with caffeine (tea and coffee with energy drinks) are minimized in the diet.

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