so you can strengthen your immune system through food

The immune system It is, according to the US National Library of Medicine, a complex network of cells, tissues, and organs that help the body fight infections and other diseases. Thus, it protects the body from possible diseases by fighting germs such as bacteria or viruses.

Thus, for the immune system to function properly you must carry out a healthy lifestyle which should include, according to the Centers for Disease Control and Prevention (CDC), the practice of physical activity on a regular basis, maintaining a healthy weight , get enough sleep, stop smoking, avoid excess alcohol and eat well.

Regarding this last point, it is necessary to eat fruits and vegetables, lean protein, whole grains, and milk and milk products fat-free or low-fat. Also, limit saturated fat, cholesterol, salt, and added sugars.

Many foods that are part of a healthy and balanced diet have basic nutrients to keep the body in good condition. These contribute to improve the immune system for, so, avoid colds and flu or reduce the symptoms they produce. There are many foods that contain beneficial nutrients for the immune system, many of which are also good for preventing heart disease, type 2 diabetes and obesity, among others.

The best foods to strengthen the immune system

This Brilliant Tip Will Double The Anti-Inflammatory Benefits Of Ginger



Ginger is a great source of antioxidants but also stands out for its ability to fight the flu due to its antiviral properties. Thus, it is also excellent for reducing coughing and nasal and lung congestion thanks to its expectorant capacity. For this reason, an infusion of ginger, lemon and honey is a powerful antidote against colds and flu.

Raw honey, what is it and what are its advantages and disadvantages?



Honey is a food widely used to treat coughs, as well as improve respiratory conditions. This is due to its antibacterial, antibiotic and disinfectant properties and its ability to promote the secretion of phlegm and mucus, which makes it an excellent natural expectorant.




Garlic, known to be a powerful natural antibiotic, stands out for its sulfur components (allicin, allyl/diallyl sulfides), which give it these antibiotic properties. As the Organization of Consumers and Users (OCU) points out, it combats some microorganisms that are sometimes immune to drugs.
Thus, thanks to the fact that it is rich in allicin, a property that acts as an antibacterial, it helps prevent the proliferation of bacteria in the body. It is used to treat colds and respiratory infections, cleanses the bronchial tubes and helps restore lung health.




Lemons, oranges, tangerines or grapefruit are an excellent option to stimulate the immune system thanks to their vitamin C content. They also contain other vitamins, minerals, antioxidants and essential amino acids.




Broccoli is one of the most beneficial vegetables for the body. It provides numerous minerals and vitamins, among which A, C and E stand out, as well as antioxidants and fiber. This activates the defenses thanks to the glucosinolates that stimulate the immune system.

Swiss chard and spinach



Like broccoli, spinach is a vegetable that has a large amount of nutrients that are very beneficial for the body, which makes it an essential part of a healthy diet. It stands out for its high content of antioxidants and beta-carotene, which increase the ability of the immune system to fight infections. In addition, they contain vitamin C.

Nuts are a great source of protein



Nuts, and especially sunflower seeds, are rich in zinc and selenium, two nutrients that help promote a strong immune system. They are also a good source of protein and fiber.

Red pepper


Red pepper

Bell peppers are high in vitamin C, even more so than citrus, a key nutrient for healthy skin and immune system function. Thus, it is a very beneficial food to prevent viruses and bacteria from attacking the body.




The pomegranate is one of the best fruits to avoid colds thanks to its high content of vitamin C. This food is three times more antioxidant than green tea, and covers the daily needs of folic acid. Strengthens the immune system and relieves fever and sore throat.




Probiotics can promote proper immune function, as they offer protection against different pathogens. These have an immunomodulatory action that is not only beneficial for the intestines, but also influences the defenses in other mucous membranes, such as those of the respiratory system, and even the defenses (cells and antibodies) in the blood. Among the most prominent are yogurt, kefir, kombucha, sauerkraut, kimchi and miso.

This information does not replace in any case the diagnosis or prescription by a doctor. It is important to go to a specialist when symptoms appear in case of illness and never self-medicate.

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