All year round with strong immunity: 14 healthy foods

The spread of various infections obliges us to maintain immunity, regardless of the season. But it's not just them. This is important so as not to be afraid of every sneeze, draft, cold water, air conditioner, and temperature change. For the body to withstand any external aggression, it is necessary to adjust your diet. We will tell you which foods increase immunity in adults and prevent the onset of many diseases.

All year round with strong immunity: 14 healthy foods

It is not at all necessary to dive into an ice hole in sub-zero weather to start implementing a plan to strengthen immunity. Such heroism for an unprepared organism is likely to come out sideways. 

But hardening in the form of regular walks and giving up bad habits are huge steps towards achieving this goal. But no less important is a balanced diet rich in trace elements and vitamins. We will list available products that have a beneficial effect on human immunity and raise it.

What to eat to boost immunity

Everyone knows perfectly well that proteins, fats, carbohydrates, minerals, and vitamins should be present in the diet. Fewer people are aware that the gut is part of the digestive and immune systems. A healthy intestine can notice unfriendly bacteria in time and fight them. Otherwise, the immune system is worn out and weakened. By choosing foods that strengthen the immune system, we help the work of the entire gastrointestinal tract.

There is a simple algorithm of actions that you can learn to follow without any serious effort. Develop these habits and soon you will notice that you start to get sick less and without complications, as well as, in principle, respond to seasonal acute respiratory infections. In the list of rules, add products for immunity and how they should be consumed.

  • Dietary fibers, among which pectins and fiber are the most important, are important for bowel function. Eat at least half a kilogram of fruits, and vegetables every day, and diversify the menu with legumes, cereals, and seeds - these products also serve to boost immunity.
  • Include sources of antioxidants and useful micro and macro elements in your diet. These are tea, dark chocolate, berries, beets, artichokes, onions, and other products that increase immunity in men and women. Also, these are seasonings and spices - mustard, horseradish, ginger, coriander, cinnamon, turmeric, and garlic. Vitamin E is considered a strong antioxidant, which you will find in nuts, vegetable oil, and avocados.
  • Dairy products are healthy and can also play an important role in boosting immunity. But not all. It is difficult to judge how many necessary bacteria are in such factory-made goods and whether they reach the intestines. But they can contain a lot of sugar and additives. Carefully read the composition and prefer products with a minimum shelf life and without unnecessary components.
  • Proteins are the building material for antibodies that act as protective cells. If you want to know which foods strengthen your immune system, create a balance of them and include proteins in your diet. Eat meat, dairy products, fish, eggs, and legumes.
  • Products that increase immunity in adults should contain zinc. It is present in seafood and nuts. True, nuts are very high in calories, do not overdo it with their use.
  • Foods that include vitamin C are perhaps the best for immunity. It is found in citrus fruits, kiwi, rose hips, black currants, red peppers, and sauerkraut.
  • Vegetables of bright colors are also immune-boosting foods. Greens, yellow, red, and orange bell peppers, carrots, and tomatoes contain beta-carotene, which turns into vitamin A. It helps to produce cells that fight microbes. They also contain essential oils.
  • For adults, not only food is important to maintain immunity, but also water. Calculate your rate, based on 30 ml per kilogram of weight, and drink in small sips throughout the day. Water helps rid the body of toxins and activates intestinal motility.

Foods that are good for the immune system

Our body is arranged wisely: if you start taking care of it systematically, it will respond to work without serious failures. It is not necessary to wait for a seasonal surge in infections. It is better to set it up in advance. Let's tell you what specifically raises a person's immunity and what products are suitable for this.


Almonds help the immune system recognize viruses, participating in an increase in their protective functions.

Unroasted almonds are rich in omega-3 fatty acids and B vitamins. For this property, we have included them in the list of foods to strengthen the immune system. It also works wonders to help manage stress.


In the list of foods for strong immunity, garlic rightly occupies a leading position.


Garlic is a recognized remedy for the prevention of viral diseases. Don't worry about the smell. Better appreciate its antiseptic properties and ability to deal with bacteria. Therefore, its presence in nutrition aimed at increasing immunity is mandatory. It also improves digestion, cleanses the liver, and helps fight stress. It is especially useful to add a tablespoon of honey with a piece of garlic to tea.

green asparagus

Green asparagus is one of the foods that increase immunity and slow down the aging process.


If you're looking for immune-boosting foods, don't miss green asparagus. It is a real treasure trove of vitamins, minerals, and antioxidants. It cleanses the body of toxins and toxins, improves digestion and vision, stabilizes blood sugar, slows down aging, and helps kidney function. This is one of the recognized products that protect the body from cancer.


To increase immunity, introduce broccoli into the diet, which also removes toxins from the body.


Broccoli is a powerful immune booster. This vegetable contains zinc, selenium, and vitamins A, C, and D, which help fight colds. The dietary fiber of broccoli removes harmful bacteria and toxins from the body. The product is suitable for boosting the immunity of a child from 6 months since it is hypoallergenic.

Sea fish

Among the products that increase immunity is sea fish - choose fatter varieties.

Ronit HaNegby: Pexels

Sea fish also got into the top products for raising immunity. It is rich in valuable omega-3 fatty acids, protein, and amino acids, as well as zinc, which is involved in the structure of immune cells, and vitamins A, B, and E. Choose fatter fish, such as trout, salmon, and tuna.


Radish is able to activate the body's defenses and increase immunity.


Radish contains many useful substances and vitamins, activates the body's defenses, and improves digestion. It can be used to make tinctures or salad dressings. Radish refers to products that increase human immunity, which works great for colds. It is recommended, for example, to eat it with honey.


Apples are not only useful for strengthening the immune system but are also needed to improve digestion.


Australian scientists have called apples the most useful fruit. And this is no coincidence - they improve digestion, and cleanse the intestines, which is a key immune organ. And this product for strong immunity is very affordable. Apples also help to remove toxins and toxins, speed up metabolic processes, and contribute to weight loss. By the way, we already wrote about the intricacies of the apple diet.


You can talk about the healing properties of ginger for a long time, but first of all, it serves to increase immunity.


If you only pick 10 immune-boosting foods from the list, let ginger be one of them. Since ancient times, its medicinal properties have been valued. It contains vitamins A, C, and B, magnesium, zinc, phosphorus, iron, and potassium. Ginger root stimulates the immune system, and speeds up the metabolism, so it is often used for weight loss. It is very useful to drink tea with ginger, lemon, and honey. 


Tea with a slice of lemon can increase immunity - this fruit has a lot of vitamin C.

Lemon contains a lot of vitamin C. A slice of lemon a day is enough to get your portion of vitamin C. The best option when adding it to the diet for strong immunity is to squeeze the juice from fresh fruit into tea.


Bee products have long been used to improve immunity - the most useful are chewing honeycombs and taking honey.


Honey improves immunity, helps to cope with stress, and also has anti-inflammatory and wound-healing effects. Eat a tablespoon of honey every day, and best of all - add it to tea and coffee instead of sugar. To recharge your batteries, consume honey mixed with nuts. You just need to be careful when using bee products to increase the immunity of a child and adults too. You can become allergic to honey.


Berries can be called one of the most delicious products for raising immunity, which is included in our top.


We got to the point of which products are suitable not only for immunity but also good for dietary nutrition and simply incredibly tasty. Vitamin C is rich in blueberries, cranberries, cherries, raspberries, and blackberries. Eat up in the summer and freeze, because the berries retain their beneficial properties and vitamins.

colored vegetables

Colored vegetables are useful for the proper functioning of the intestines, whose role in strong immunity is huge.


Often women wonder what simple foods they can eat to boost their immunity, and not chase after superfoods. Of course, vegetables! Carrots, peppers, pumpkins, and beets contain a large number of nutrients that stimulate the immune system. These vegetables have a beneficial effect on the intestinal microflora, cleansing the body of toxins and toxins, which is important for maintaining health.


We will add an orange to the list of products that not only boost immunity but also improve mood.


Orange not only improves immunity but due to the high content of vitamins A, B, PP, and C, this bright product improves mood and helps to cope with depression. We wrote about the 5 most antidepressant products. Orange also has an anti-inflammatory and antimicrobial effect, promotes wound healing, and has a beneficial effect on the digestive system.

Dog-rose fruit

To raise immunity, adults can brew rose hips - such a drink gives strength.


Rose hips are among the products that strengthen the immune system, and increase the body's resistance to infections and colds. They contain a large amount of vitamin C. It is best to make tea from rose hips and add honey. Such a drink will relieve fatigue and give you strength.

When compiling a diet to maintain immunity, remember that not all foods may be right for you. All of them are incredibly useful, but some can cause allergic reactions or cannot be consumed every day. Consult your doctor.

Immunity was strengthened by weight loss coach and healthy nutrition specialist Pavel Uvarov.

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