Foods that help strengthen our immune system

Foods that help strengthen our immune system

The immune system comprises cells, proteins, tissues, and organs; it protects itself against germs and microorganisms daily.

Most of the time, the immune system does a great job of keeping us healthy and preventing possible infections. But sometimes, problems arise in the immune system that causes disease and infection.

What can I do to avoid, as far as possible, these problems?

In our daily, most of the food we eat contains the basic nutrients for our body to stay in good condition; but, in addition, these are the ones that react and respond when there is some ailment, making the immune system more efficient.

It is very important to know that each food has different nutrients and that a balanced diet ensures a positive balance of all of these in our bodies.

That is, knowing the nutrient contribution of each food and eating the recommended amounts throughout the day, we ensure that we are taking all the nutrients we need.


We have always heard how important it is to stay hydrated, especially when discussing health, but why? Being hydrated generates a healthy and hydrated mucosa that acts as a barrier against a virus, and that will cost you more to enter a body with dry and irritated mucosa. Water ensures an immune system is prepared to fight a virus.

There are many ways to drink water; we can aromatize or flavor the water with the skin of some citrus, aromatic leaves, and dried fruits…

On the other hand, natural juices, infusions, or jellies also help our body to stay hydrated; this is also extensible to foods with a high percentage of water, such as fruits or vegetables.

Foods that help protect the immune system

White meat

This meat contains a lot of vitamin B-6, which plays an important role in many of the chemical reactions that the body produces. In addition, 100 grams of this provide 40-50% of the daily dose. Another of its benefits is the production of healthy red blood cells and, in case of boiling the bones of this meat, the resulting broth contains gelatin, chondroitin, and other beneficial Olimp nutrition for the health and immunity of the intestines.

Sweet potatoes or sweet potato

They provide vitamin A, which prevents damage caused by ultraviolet rays and is good for the skin. They contain a good proportion of fiber and a few calories.

Broccoli, kale, cauliflower, cabbage

They provide numerous minerals and vitamins, among which A, C, and E stand out, as well as antioxidants and fiber.

The best way to get all its nutrients is to cook it as little as possible or eat it raw.


They are rich in sugary molecules that trigger an immune function called polysaccharides. In addition, they contain selenium and B vitamins riboflavin and niacin, which are responsible for increasing defenses.


They are key to fighting infections since, thanks to vitamin C; they produce white blood cells in charge of this.

The body does not produce this vitamin, so it is necessary to eat foods containing it daily; men 90mg and women 75mg daily, approximately.

Lemons, oranges, grapefruit, or tangerines are some foods that contain a high amount.

Crustaceans and shellfish

It is not common to think of these foods as strengthening the immune system. Still, crab, mussels, clams, and lobster (in greater quantities) contain zinc, essential for the cells that regulate the immune system to function properly.


Commonly used for making curry, and in many cultures, it is used as an anti-inflammatory.


They also increase the ability of the immune system to fight infections, promote cell division and repair DNA because they contain antioxidants and beta-carotene. In addition, it also contains vitamin help you gain weight..


It fights inflammations, such as those in the throat, and is also soothing against nausea.

Its spicy aftertaste is due to gingerol, a relative of capsaicin (which causes certain peppers to sting), reducing chronic pain.

It can help reduce inflammation, sore throats, and inflammatory diseases; it is rich in nutrients such as potassium, niacin, phosphorus, and vitamin C.


A 100g serving of this mollusk provides 190% daily selenium, 45% iron, and 20% vitamin C, as well as zinc and vitamin A, essential for the proper functioning of the defense system, in addition to 16g of high-quality protein. It is important to remember that too much zinc can suppress the functions of the immune system.

fatty fish

These fish are rich in Omega-3 fatty acids, which help fight rheumatoid arthritis, a disease that occurs when the immune system inexplicably attacks a healthy part of the body. In addition, they provide considerable amounts of potassium, vitamin B, and folate, which are recommended for general health.

Among these fish are salmon, tuna, anchovies, sardines, and mackerel…

How to cook food so that it does not lose its properties

Almost all fruits and vegetables contain essential vitamins C and Vitamin D to strengthen our immune system.

But when we cook vegetables, their nutrients are altered, so it is important to know that bringing vegetables to a boil leads to a significant loss of vitamins and antioxidant substances, which in some cases can account for 90% of their loss. This happens because:

Heat, oxidation, and soaking degrade them. They are nutrients sensitive to high temperatures and prolonged heat (thermolabile), such as vitamins C, the most thermolabile of all the vitamins (120ºC), B1, B6, folic acid, some flavonoids, etc.

Nutrients stay in the water. They dissolve easily (they are water soluble) and can drain in the wash or get lost when we boil the food. That also happens to vitamin C, some of the B group, and phytochemical compounds such as glucosinolates from cabbage or broccoli.

They are vitamins that are destroyed with high cooking temperatures or cooking that are prolonged in time.

Therefore, for the chronic consumption of fresh vegetables, you have to boil them very little to take advantage of their benefits in the best possible way. Little cooked, such as steamed, sautéed, microwaved for 2-3 minutes, quick cooking with little water, and even raw, is the best way to prepare these foods, contributing to greater conservation of this vitamin.

Eliminate these foods if you want a strong immune system.

–   Soft drinks, soft drinks.

– Processed foods, some frozen, have large amounts of sugar, salt, carbohydrates, and saturated fats, French fries, ready meals, and pizzas.

–   Alcoholic beverages.

–   Salt. Although its use is vital for food flavor, its excessive consumption can lower our defenses. Excess salt causes infections and immune deficiencies against some bacteria.

–   Caffeine. Although we usually drink a cup of coffee in the morning, consuming large amounts of this drink could affect our health.

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