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HomeWellnessHow to boost your immune system with foods?

How to boost your immune system with foods?

The immune system of everybody is the first line of defense against disease. So how to boost the immune system effectively? What to drink and what to eat to improve your immune system? Let’s find out clearly the opinions of experts in today’s article!

What is the immune system? How does the immune system work?

As the name implies, the immune system is a system, not a mere element. The system is composed of many types of immune cells and is considered an army to kill viruses, bacteria, as well as the outside harmful elements in case they enter the body.

Basically, when harmful factors invade, the immune system is divided into two barriers to prevent that element.

  • The first barrier is also called the nonspecific immune system. This immune system is always ready to respond to protect the body at any time. The first element of this barrier is the covering (for example, the skin). If the cover is damaged, the body will mobilize other factors such as macrophages, neutrophils to gather at the damaged site to kill the harmful agent. At the same time, dissolved molecules will also participate to take away the nutrients needed to grow for invading microorganisms.
  • The second barrier, much stronger, is the specific immune system consisting of specific attack antibodies to kill invading subjects, B lymphocytes, T lymphocytes, and cytokines. To kill the virus, the most important agents are T lymphocytes, namely CD8 + T cell and CD4 + T cell. These cells destroy the virus, limit the reproduction of new viruses, from which the body will recover. However, the specific immune system does not respond immediately as the non-specific immune system, depending on the specific case, maybe several days.

People with good immune systems are hard to get sick and can recuperate more easily, even if they may not be cured, in many cases. In contrast, people with weak immune systems will need to be very careful with infectious diseases, infections, … To improve the immune system, everyone needs to supplement nutrition, improve physical strength, healthy living, get an optimistic spirit,…

12 foods that boost the immune system for all ages

1. Citrus fruits contain lots of vitamin C

Most people are advised to eat lots of fruits containing vitamin C when they have a cold, flu or infection. This is entirely true because vitamin C helps produce more macrophages, which are agents against invading diseases. Meanwhile, vitamin C needs to be supplemented from outside. So adding it to the daily diet is the best option.

The citrus fruits almost always contain vitamin C. Some common fruits that are rich in vitamin C such as grapefruit, oranges, tangerines, lemons, …

2. Red Bell Peppers

Do you think citrus fruits are the ones that contain the most vitamin C? Actually, red bell peppers contain twice as much vitamin C as the citrus. In addition, red bell peppers also contain Beta carotene, it is very good for eyes and skin.

3. Broccoli

Broccoli is high in vitamins A, C, and E. Most Europeans love this vegetable. It both helps to get beautiful skin, bright eyes and support the immune system. It’s a good idea not to overcook it, which will reduce the nutritional content of broccoli. Many people have the habit of eating raw vegetables to ensure the nutritional content in the broccoli.

4. Garlic

According to the National Center for Complementary and Integrative Health, garlic should be added to every family’s daily meal. It contains allicin, sulfur compounds, it helps boost the immune system and anti-inflammatory very effectively. In addition, garlic also helps reduce the risk of atherosclerosis, hypertension.

5. Ginger

Have you ever drank warm ginger water when you have a sore throat? It really works. Ginger has a very good anti-inflammatory effect because it contains the same compound as capsaicin. Ginger also helps reduce cholesterol, reducing chronic pain in some cases. Of course, ginger is not a substitute for medication, but it can at least help you boost your immunity if used daily.

6. Spinach

Spinach is on our list not just because it is rich in vitamin C. It also contains lots of antioxidants and beta carotene, which can increase infection resistance and immune system for everyone. You should pay a little attention when processing, to keep spinach to maintain the best nutritional content, cook as little as possible, do not overcook.

7. Yogurt

Yogurt does not contain much vitamin C, but it is a great source of vitamin C for the body if used daily. According to many research, vitamin D has the ability to boost the body’s immune system in natural ways. Today, there are many brands of yogurt on the market and they not only produce yogurt alone but have researched and added many other beneficial nutrients. This is also the favorite food of many people.

8. Almonds

Almonds have a good source of vitamin E supplements. In addition to its antioxidant ability to beautify the skin, vitamin E is also effective in increasing the body’s natural resistance. You can eat almonds to boost your immune system. Only a small note is that vitamin E is an oil-soluble substance, so that the body absorbs the most vitamin E, eat it right after or during a greasy meal.

Ginger can be a spicy spice, can make ginger soaked in honey or many other forms of processing

9. Turmeric

There are many benefits that turmeric brings to the body. Today, turmeric is used more in cosmetic and healthy products because it contains Curcumin – a good antioxidant compound. According to Healthline (USA), turmeric not only works to beautify the skin, good for digestion, stomach, turmeric also helps boost immunity and anti-inflammatory very well.

10. Papaya

Papaya is a fruit that is also high in vitamin C, vitamin B, and potassium. In addition, papaya has a digestive enzyme that not all vegetables have. This enzyme has a very good anti-inflammatory effect.

11. Chicken

Chicken soup is a dish often cooked for an illness. Why? Because according to research, chicken is a food with a high content of vitamin B6. It is an important factor for many chemical reactions occurring in the body. It participates in the formation and regeneration of new, healthier red blood cells and helps the body to boost immunity.

12. Sunflower seeds

Sunflower seeds are full of nutrients, including phosphorus, magnesium and vitamin B-6. They are also extremely rich in vitamin E, a powerful antioxidant. Vitamin E takes an important role in regulating and maintaining immune system function. Other foods high in vitamin E include avocado and broccoli.


As recommended by the Harvard Medical School, the implementation of a healthy lifestyle and activity is also important to boost immunity. That helps you fight disease better. Specific things you can do like:

  • No smoking
  • Limit alcohol intake. If so, drink in moderation to benefit your health.
  • Increase exercise and sports
  • Get enough sleep
  • Keep your spirits up and relaxed every day
  • Maintain weight at an average age-appropriate BMI.

Hopefully, with the above article, Beauup has provided helpful information to help you answer the question “how to boost the immune system for the body?”. Do not forget to follow the Health section of BeauUp to update more useful new news!

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