A Comprehensive Guide to Immune-Boosting Foods

As flu and cold season approaches, it is important to strengthen your immune system. While certain foods won’t make you sick, a healthy lifestyle that includes exercise and a balanced diet can help strengthen your immune system.

Consuming immune-boosting superfoods rich in essential vitamins, minerals, and healthy fats can help boost your immune system, improve your overall health, and protect you against various illnesses and diseases, including the common cold and heart disease.

It is great to know that many of these nutrients can be found in common foods that are easy to prepare. Heat can reduce potency or even destroy some nutrients. It is important to understand how food storage and preparation affect the nutritional value of your food.

This guide will show you how to store and prepare food items for the best nutritional value. Red bell peppers and spinach are good for vitamin C. It is best to eat them raw. Raw spinach contains three times the amount of vitamin C as cooked spinach.

Hot-brewed coffee has about twice as many antioxidants as cold-brewed coffee. However, cold-brewed coffee is equally good if you don’t want to get the maximum antioxidant value. Storage is also important in obtaining the maximum nutritional benefits.

Leafy greens

They are rich in vitamins K, folate and vitamin A. Make a delicious salad with your favourite leaves, such as kale, spinach or arugula.

Try a cranberry and walnut salad. These recipes are great for dressing up greens.

NOTE – If you are taking blood thinners or any other medication, consult your doctor before adding leafy greens to your diet. Vitamin K can interfere with blood thinners.

Shellfish and seafood

Assuming you aren’t allergic, shellfish, shrimp, and other seafood such as oysters, mackerel, mackerel, and salmon all contain zinc. This zinc is believed to help fight the virus by activating white blood cell activity.


Flavonoid antioxidants, as well as anti-inflammatory, antimicrobial and flavorful properties, make pomegranate a healthy addition to your diet. Use in yogurt, smoothies, and salads.

Sunflower seed

Sunflower seeds should be eaten raw and not roasted to get the highest levels of vitamin EVitamin E, despite being a tiny seed, is an antioxidant that combats free radicals that can lead to cancer, heart disease, and other diseases. Sunflower seed is a good source of healthy fats. You can add them to salads or as a snack.

Citrus fruits

Vitamin C can be obtained from citrus fruits such as oranges, grapefruits, and red bell peppers. Orange juice is another great source of vitamin A. Vitamin C supplements are also an option. Although vitamin C is not a cure for all diseases, it can strengthen your immune system.


This is a delicious summer treat. Watermelon is also rich in vitamin C. It contains more Lycopene than tomatoes and carotenoids, converted into vitamin A. Cucurbitacin E has been proven effective against inflammation, atherosclerosis, and diabetes.


Curcumin is a compound found in turmeric that gives it its bright orange colour and powerful anti-inflammatory properties.

Sweet potatoes

The body converts beta carotene in sweet potatoes to vitamin A. This boosts white blood cell count and helps fight free radicals. Cooking greatly increases beta carotene’s bioavailability. These delicious ways to make sweet potatoes will help you enjoy their huge nutritional value.

Chicken soup

Chicken soup is a traditional home remedy. It can provide warmth and comfort when you feel under the weather. Chicken soup can help you fight the flu and cold viruses by strengthening your immune system. Science supports it.


Even though a cup of coffee is not the best choice when you are sick, it is a great source of antioxidants that will boost your immune system. Coffee is one of the best brain food!

The amazing antioxidant content of coffee is one of the greatest strengths. This does not mean black coffee. The benefits of natural black coffee can be negated or counteracted by adding sugars, sweeteners, creamers and flavourings.

Which is better for antioxidants: hot-brew or cold-brew coffee? Research shows that cold-brewing coffee reduces acidity by around 50%.

Dark chocolate

Dark chocolate is darker and more nutritious if it contains more cocoa content. Dark chocolate with cocoa content between 70% and 85% to 90% is the most nutritious. Dark chocolate is rich in fibre, iron, magnesium, manganese, and potassium. It just keeps getting better.

Dark chocolate and cocoa contain antioxidants that fight against free radicals that could cause cancer and heart disease. The antioxidant power of dark chocolate is higher than blueberries and acai, which already have high levels. Enjoy a luxurious cup of dark chocolate, and you’ll be able to forget all about the guilt. Dark chocolate can be combined with healthy foods such as almonds or peanut butter.


Ginger has many health benefits that are both historical and scientifically supported. The benefits of ginger include the ability to treat nausea, as well as powerful anti-inflammatory and antioxidant properties. Fresh ginger could also be used to fight the virus that causes severe respiratory infections. It may also reduce the risk of infection.

To soothe your sore throat, make your homemade ginger root tea.

Ginger Kombucha is another option. This blends the health benefits from the root with the ancient fermented tea beverage. Another way to hydrate is with a combination of probiotics and antioxidants.


Honey is a popular ingredient in many cold-fighting drinks, such as green tea. It can soothe sore throats but also has antiviral and anti-inflammatory properties.

Keep in mind, however: that Honey should not be given to children younger than 1 year.

OTC immune-boosting supplements

Some people don’t have access to fresh fruits and vegetables all the time. There are many OTC options available. These are just a few of the many options you should always have on hand.

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Food & Drink

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