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Foods that improve your immune system


What basically is immune system?

The immune system is a host defense system of body comprising many biological structures and processes within an organism that protects against disease. In simple words, the organs and processes of the body that provide resistance to infection and toxins. Organs include the thymus, bone marrow, and lymph nodes.

Whenever you feel sick what actually happens is that viruses and bacteria manage to get inside your body, there are specialized cells that will jump into action. Your bloodstream and key areas of your body contain white blood cells that can fight and destroy the viruses and bacteria they find.

How to Improve or boost your Immune System

Feeding your body certain foods may help keep your immune system strong. Plan your meals to include these 15 powerful immune system boosters.

Citrus Fruits

Citrus Fruits contains vitamin C which our body doesn’t produces. So you should include citrus fruits which are high in vitamin C such as:

  • Oranges
  • Kiwi fruits
  • Lemons
  • Limes
  • Strawberries
  • Guava

    and some vegetables which also contains vitamin C are:

    • Broccoli
    • Cauliflower
    • Capsicum 

    Vitamin E

    Vitamin E supplements support immune function, it also may prevent coronary heart disease, prevent inflammation, promote eye health, and lower the risk of cancer. It is also a powerful antioxidant just like vitamin C. Food sources which contains vitamin E are:

    • Vegetable oils
    • Nuts (like almonds, peanuts)
    • Sunflower seeds
    • Peanut Butter


    Zinc is an essential mineral involved in the production of certain immune cells. Here are some foods that are high in zinc:

    • Meat
    • Oyster
    • Nuts (like cashews, peanuts, almonds)
    • Chickpeas
    • Seeds (like hemp seeds, pumpkin seeds)

    Some other foods for boosting your immune system

    Try to have a variety of food while having your meal it’s always better than having only one or two food items and it is also better for your digestion and overall better for your body. You can have Garlic in your meals not only to enhance your taste but also to boost your immunity. Always have more fruits and vegetables in your diet and do regular exercise in order to improve your immunity.

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