10 foods that boost the immune system

Supporting and strengthening the immune system is an integral part of our daily lives. After infectious diseases are easily spread and transmitted among people, it is necessary to strengthen the immune system, to ensure that the risk of disease is reduced.

One of the best ways to support the immune system is to eat a diet rich in antioxidants, and diets rich in fat and animal products have been shown to damage the gut microbiome, increase inflammation, and harm the immune system, and studies have shown that a low-fat, plant-based diet is especially effective in stimulating the immune system. The immune system to produce white blood cells.


There are, too, some foods that can boost your immune system and reduce oxidative stress due to the vitamins and minerals they contain. Keep reading for a list of the best foods to boost your immune system and stock up on all diseases.


1. red pepper

Red pepper is one of the best foods that boost immunity, because it is full of many key nutrients, which support the immune system, one cup contains 190 mg or about 212% of the recommended daily amount of vitamin C, while yellow pepper contains 138 mg, green peppers 120 mg per cup. Moreover, red, yellow and orange peppers also contain vitamin A, beta-carotene, and lycopene, which boost the immune system by regulating inflammation and suppressing pro-inflammatory T cells.


2. kiwi

We often think of oranges as the vitamin C elixir we all need, but kiwis contain more vitamin C per cup, with one cup containing 167 mg, or 185% of the RDA for vitamin C.


3. Sunflower seeds

Seeds and nuts are excellent sources of vitamin E, which is fat-soluble and plays several roles in supporting the immune system and preventing diseases, such as heart disease and cancer. Studies have shown that a deficiency in vitamin E can make you more Prone to diseases, infections and inflammatory diseases.


A handful of sunflower seeds contains about 10 mg of vitamin E, which is 66% of the recommended daily value.


4. Salmon

Fatty fish is one of the best food sources of vitamin D, a steroid that we often associate only with bone health, but it plays a key role in supporting the immune system, especially against respiratory diseases.


Six ounces of salmon provides approximately 150% of the daily value with 28.4 micrograms, while three ounces of canned salmon provide about 91% of the daily value. Other fish rich in vitamin D include: smoked white fish, swordfish, canned sardines and halibut. and tilapia, which all provide more than 30% of the daily value per serving.



This nutritious vegetable from the cabbage family has an immune-boosting power. One cup of broccoli provides 81 mg of vitamin C. In addition, it is a nutrient-rich, low-calorie food, and you can get 525 mg or 583% of the amount. The recommended daily allowance for vitamin C, in a portion containing 200 calories.


One cup of cooked broccoli also provides 2.3 mg of vitamin E, which is 15% of the daily value. Broccoli is relatively high in vitamin A, containing 120 micrograms per cup.


6. Pumpkin

Pumpkin is one of the most important sources of vitamin A, because the bright orange color of this sweet fruit is due to beta-carotene, an antioxidant that is converted to vitamin A in the body.


Vitamin A is well-known for its role in eye health, but it reduces inflammation and boosts immune system function. One cup of canned squash contains more than twice the daily value of vitamin A, and a cup of cooked squash contains 127% of the daily value, and provides 1,144 micrograms. .


7. Sweet potato

Sweet potatoes are exceptionally rich in beta-carotene and vitamin A, and a medium-sized potato will give you approximately 125% of your daily value for vitamin A, along with plenty of vitamin C and some potassium.


8. Guava

Guavas may not be as popular as bananas, berries, or apples, but they are considered one of the best foods for the immune system. Because it’s full of vitamin C, each cup of guava contains 377 mg of vitamin C, or 419% of the recommended daily intake.


9. Spinach

Spinach and dark green leafy vegetables, such as cabbage and beets, are excellent immune-boosting foods. Dark leafy green vegetables provide tons of nutrients, ranging from iron, calcium, and vitamin K, to a decent amount of protein and nitrates. One cup of cooked spinach provides 25%. of your daily needs of vitamin E, while one cup of cooked spinach contains 885 micrograms of the daily need for vitamin A.


10. Citrus

Citrus fruits like oranges, grapefruit, and lemons have earned their rank as the best foods to support your immune system for a reason.


An orange contains 96 mg, or 106% of the recommended daily amount, of vitamin C per cup, and 53 mg per 100 grams of fruit, while a medium-sized grapefruit provides about 96% of the recommended daily amount, and each small clementine contains 40% of the recommended daily amount.

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