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Y our immune system is designed to fight threatening elements (viruses or bacteria) that enter the body.

Example, you scratch your skin and bacteria gets in. Or you rub your eyes, and a virus on your finger makes it into the eye. Or you ate something that maybe wasn’t cooked or cleaned well— and just like that, you get an unwanted organism in your body.

This is when your immune system steps in— light a fighter ready to defeat an intruder or an enemy. It goes about this fight by releasing white blood cells and other chemicals that destroy these threats. Or it causes a reaction, like a sneeze, to boot out a virus in your nose.

But your immune system needs to be strong and in great shape— especially in these times of COVID 19— to fight off invading organisms that enter your body. One way to maintain a healthy immune system is by eating healthy— balanced diets are always the way to go— and in this write-up I want to share with you some foods that come highly recommended as immune system boosters.


Most people turn straight to vitamin C when dealing with colds and sore throats. This is because it helps build up your immune system. Vitamin C is increases the production of white blood cells, which are key to fighting infections. Almost all citrus fruits are high in vitamin C. Popular citrus fruits include: oranges, tangerines, grapefruits, lemons and limes. Because your body doesn’t produce or store it, you need daily Vitamin C. The recommended daily amount for adults is: 75 mg for women and 90 mg for men.


Citrus fruits aren’t only the sources of vitamin C. Red peppers also contain almost 3 times as much vitamin C as orange. They’re also a rich source of beta carotene. Besides boosting your immune system, vitamin C may help you maintain healthy skin. Beta carotene, which your body converts into vitamin A, helps keep your eyes and skin healthy.


Garlic is found in almost every cuisine in the world. It adds a little zing to food and it’s a must-have for your health. According to researches its value in fighting infections. Garlic may also slow down hardening of the arteries, and there’s evidence that it helps lower blood pressure. Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin.


Ginger is another ingredient many turn to when they are sick or after getting sick. Ginger may help decrease inflammation, which can help reduce a sore throat and inflammatory illnesses. Ginger helps with nausea and is also used in sweetening desserts. Ginger may also decrease chronic pain and helps to lower cholesterol.


Spinach is also rich in vitamin C — it’s packed with numerous antioxidants and beta carotene, which increases the infection-fighting ability of our immune systems. Similar to broccoli, spinach is healthiest when it’s cooked as little as possible so it can retains its nutrients. However, light cooking makes it easier to absorb the vitamin A and allows other nutrients to be released from oxalic acid.


Try to get plain yogurts rather than the kind that are flavored and loaded with sugar. You can sweeten plain yogurt yourself with healthy fruits and a drizzle of honey. Yogurt can also be a great source of vitamin D, so try to select brands fortified with this vitamin. Vitamin D helps regulate the immune system and also boosts our body’s natural defenses against diseases. Clinical trails are even in the works to study its possible effects on COVID-19.


Vitamin C is a powerful antioxidant for a healthy immune system. It’s a fat-soluble vitamin, which means it requires the presence of fat to be absorbed properly. Nuts, such as almonds, are packed with the vitamin and also have healthy fats. Adults only need about 15 mg of vitamin E each day. A half-cup serving of almonds, which is about 46 whole, shelled almonds, provides about 100 percent of the recommended daily amount.


Papaya is another fruit loaded with vitamin C. You can find the daily recommended amount of vitamin C in a single medium fruit. Papayas also have a digestive enzyme called papain that has anti-inflammatory effects. Papayas have decent amounts of potassium, magnesium, and folate, all of which are beneficial to your overall health.