Garlic
Many studies have shown that garlic has antibacterial and antiviral properties. Garlic helps stimulate the production of white blood cells in the human body and acts as an antioxidant. We can eat garlic directly or add garlic to dishes as a spice.
Ginger
Ginger has anti-inflammatory properties that help relieve sore throats and other inflammatory conditions. Ginger is also used to relieve nausea. Furthermore, ginger essence helps fight viruses and bacteria. It also helps relieve chronic pain and lower cholesterol.
Turmeric
This bitter, yellow spice is used in many medicines due to its anti-inflammatory properties. It is especially effective in treating osteoarthritis and rheumatoid arthritis. Research shows that high concentrations of curcumin, which gives turmeric its characteristic color, can help reduce exercise-induced muscle damage.
Nuts
Nuts are high in protein, are great for a healthy diet, and are rich in vitamin E, omega-3 fatty acids, antioxidants – all of which are good for your immune system. By regularly eating nuts, your body can fight off a number of chronic diseases.
Egg yolks
This is a food with extremely high content of protein, zinc, selenium and other very important minerals. Egg yolks have the effect of strengthening the immune system and health. Note that egg yolks are also very high in cholesterol, so they should only be consumed in moderation, not too much.
Shellfish
Crabs, clams, mussels, shrimp... are rich in zinc and are therefore included in the list of foods that are good for the immune system. Zinc is a catalyst to activate other nutrients for a strengthened immune system.
However, the body does not need too much zinc. For adult men, only 11mg is needed each day; for women, 8mg. Too much zinc is very dangerous, it can inhibit the function of the immune system.
Shiitake mushrooms
There are many types of mushrooms that contain healthy nutrients that help the body produce white blood cells and make these cells healthier and more active.
Shiitake mushrooms contain a lot of protein and are especially rich in minerals and vitamins such as: vitamin C, B, provitamin D, calcium, niacin, aluminum, iron, magnesium... Shiitake mushrooms have about 30 enzymes and all the amino acids necessary for the body (amino acids that the body cannot synthesize). According to researchers, selenium and antioxidants are found in mushrooms. High levels of vitamin B and niacin also play an important role in ensuring the safety of the immune system. The antiviral and antibacterial properties of mushrooms have also been proven by several studies.
Cauliflower
Cauliflower is a cruciferous vegetable, which is packed with antioxidants and is key to improving your health. Cauliflower contains choline, a substance that helps cells and the digestive tract function better. The glutathione in cauliflower helps the body avoid disease. If you suffer from chronic inflammatory diseases such as arthritis or gout, eating cauliflower is one of the best solutions for you because it contains the flavonoid kaempferol - an effective anti-inflammatory.
Citrus fruits
Most people tend to take vitamin C after a cold, simply because it helps build your immune system. Vitamin C is thought to increase the production of white blood cells, which are key to fighting off infections.
Because your body doesn't produce or store it, you need to get it from food. Citrus fruits are a great source of vitamin C and are rich in fiber, so include them in your family's meals.
Yogurt
Yogurt contains live bacteria that help protect the gut against any digestive ailments and also build a strong immune system. It helps prevent the common cold. Certain micronutrients have been found in yogurt that help fight certain diseases, even cancer.
Honey
Honey contains antioxidants, which are good for the immune system. Honey is also commonly used to protect the throat and treat symptoms related to respiratory tract infections such as coughs and sore throats.
Tea
Both green and black tea are rich in polyphenols and flavonoids, which help boost your immune system. Plus, they also contain some powerful antioxidants like EGCG.
EGCG has been shown to boost immune function. Additionally, tea is a source of the amino acid L-theanine. This compound aids in the production of antimicrobial compounds in your T cells.
