15 best foods to increase immune system

A balanced diet not only helps us to maintain health but also to protect immune system. Studies show that if you eat well, get less sick and decrease the chances of getting bowel diseases or respiratory virus or bacteria. Here, 15 meals have the basic nutrients that you should not miss to keep the body healthy. These foods to increase immune system are best.

Chicken soup

Mothers used to say that this soup cures all ills, but beyond the explanation based on love, food has vitamins and proteins needed to deal with both respiratory conditions such as nasal plus congestion. On the other hand, has an anti-inflammatory effect and provides well for its exquisite taste.

Citrus foods to increase immune system

Orange contains vitamin C, an antioxidant that helps reduce cold symptoms. Excellent flavor is suitable for consumption into wedges or juice. Grapefruit can be alternative of it. Other fruits that have this component are papaya and tangerine.


This root works as magic in cold weather. Added to hot tea, served to suppress a cough and relieve sore throat. Reduces fever and has the properties of a mild sedative that relieves pain by soothing the body. It can also be very energetic when added to the juice. But beware about quantity, as its flavor is very strong.


Studies show that drinking daily a glass of yogurt (low in fat and calories) reduces the risk of flu or colds, because the food has bacterium Lactobacillus reuteri , which blocks the propagation of viruses that attack the body .


It’s the favorite drink in England, a country that supports low temperatures. Tea not only helps to decongest the nose, but also keeps the body hydrated.


This food, in addition to being good for the heart, has a lot of antiseptics that help open the sinuses. In organic markets can get the black garlic, a variant without strong flavor, without the traditional tender texture. This product is marketed as good for diabetes, hypertension and high cholesterol, a risk factor for cardiovascular diseases.


They are the perfect food because, apart from displaying a “gourmet” flavor, they increase the production of cytokines, which are cells that help fight respiratory infections. Moreover, this product used both in the Italian and Oriental cuisine, contains polysaccharides, which are compounds that enhance our defenses.

Lean red meat

This food contains iron and zinc; two nutrients that help protect the body against infectious processes caused by viruses, bacteria and parasites. The vaccine also has antioxidant selenium, which shields plus repairs immune cells.

Grains (Foods to increase immune system)

In addition to meat products such as beans, peas and lentils are rich in iron and zinc, which improves the immune system. In addition, these foods have other benefits, as they have vitamin B6, which helps attract white blood cells, which function is to fight infection.


This food used in soups, stews and purees, also very rich in beta carotene, a substance that alters into vitamin A, which helps to attract white blood cells to fight infections. The protective effects of pumpkin are found in both the pulp and seeds.

Pink salmon

This marine fish rich in vitamin D, a nutrient that our defenses need to kill viruses and bacteria that can cause infections. It also has Omega 3 which is good for cholesterol. Experts recommend eating fish at least twice a week.

Olive oil

It’s also known as “liquid gold” for its excellent properties. In addition to strengthening the immune system, lowers bad cholesterol (LDL) without affecting the good (HDL), prevents osteoporosis and its antioxidant slowing atherosclerosis.


Cheese containing foods to increase immune system are also best, like yogurt or other fermented milk; cheese is also contains bacteria that enhance the immune system and regularize the intestinal tract. It is because they provide probiotics, which are live microorganisms that help prevent diarrhea by viruses and bacteria.

Cereals (Foods to increase immune system)

They are vital in any eating plan, as they contain the basic nutrients that can’t be missed if you want to avoid disease. They contain minerals, calcium, magnesium, potassium and iron; the vitamin B and E, and in the case of maize, also A. Rich in fibers, in turn, help improve the intestinal tract.


Scientific studies postulate that both broccoli and other cruciferous vegetables, including cabbage, cauliflower and reduce the chances of certain cancers such as prostate, breast and lung. These properties are due to indole 3-carbinol and sulforatano, antioxidant substances. In turn, other studies recommend Broccoli to patients with fibromyalgia or damaged by human papilloma virus (HPV).

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