6 Foods That Improve The Immune System

“We are what we eat,” says the phrase. Coined by the German philosopher Ludwig Feuerbach, this sentence could not be more correct. A good diet will bring benefits not only physically but mentally. Someone well nourished and fed will always be in the advantage of someone who does not have the same possibilities.

Food is the engine of our body and nature endowed each of them with a particular property to benefit a certain function of the organism. Here is a list of 6 foods that improve your immune system.



Known for their high antioxidant power, these little blueberries are a great source of vitamin C, necessary to boost the immune system. One of its components, anthocyanin, is the one that helps fight colds, allergies, and respiratory infections, as it protects the respiratory system and fights viral processes.

Furthermore, blueberries are excellent in weight loss diets and are highly sought after for their properties in fighting free radicals, thus fighting premature aging of cells.



This is one of the fruits with great benefits for the immune system and there are plenty of “magic recipes” with lemon for one or another benefit. A great source of vitamin C, lemon is a powerful bactericidal source, eliminates toxins, and provides vitamins.

This fruit is a treasure for the nutrition of the organism and has amazing healing properties. In fact, the WHO recommends its consumption on a regular basis. Drinking a glass of lemon juice with water every morning will make your body protected against diseases, especially diseases of the respiratory system.



Characterized by a strong smell, garlic has been a food used since ancient times to strengthen the body and benefit health. Garlic has excellent hypotensive properties, improving blood circulation, and thus helping people with hypertension. Furthermore, in ancient times it was used to cure infections due to its antibacterial, antiviral, and antifungal properties. Many people also consume garlic to fight intestinal parasites.

To take advantage of its benefits, it is recommended to consume 2 to 5 grams of fresh garlic per day. For those who don’t like the taste, there are also over-the-counter pills. As it is a hypotensive food, it is always advisable to consult the doctor if it is going to be included in the diet in larger amounts than usual.



This vegetable has large amounts of antioxidants and beta-carotene, which makes it ideal for strengthening the immune system. In addition, it helps fight infections and promotes cell division, thus repairing DNA. Furthermore, it slows down the action of free radicals in the body, making it one of the leading anti-cancer foods.

Rich in vitamins and minerals, spinach is widely used in all cuisines of the world not only for its benefits but also for its versatility when preparing delicacies.

5.Fatty fish


The natural oil in fatty fish helps the body fight disease. Salmon and tuna, for example, contain great sources of Omega 3, which helps the body create a barrier against fungi, viruses, and bacteria, thus preventing many diseases.

Additionally, regular consumption of fish improves overall health and prevents skin rashes, fever, and other symptoms related to certain conditions.

6.Green Tea


The benefits of green tea have been highly valued in ancient times. Luckily, today we know these virtues and we can take advantage of the properties of this excellent hot drink. Rich in flavonoids and antioxidants, green tea is a great ally of health and disease prevention.

Anti-cancer par excellence, green tea also has a high catechin content, which helps prevent aging and reduces the risk of contracting cardiovascular diseases.

Food is the Basis of Our Health
It is true that we live in a world so busy that it is easier to open a can of an instant sauce than to wash, peel, chop and cook tomatoes, right? When I think that I want my family to eat healthily, it is inevitable to feel guilty for a large number of processes that we bring with my husband to the table.

Without going crazy or going to the extreme, the ideal – like everything in life – is balance. We cannot have a cow tied up in the garden to give us fresh milk, nor can we come from the office and spend 3 hours cultivating and harvesting in the garden. But we can choose other options.

In recent years, there has been a marked advance in the awareness of organic and natural food, and we must take advantage of it in our favor. Choose foods whose source we know, buy in the market where they bring vegetables and fruits from the garden, and consciously reduce the consumption of packaged and processed foods.

When we do this, our entire immune system is favored, thus avoiding the propensity for seasonal diseases. It is just a matter of habit. Eating well, rich, healthy, and varied will bring benefits to our health and that of the whole family. Let’s put it into practice!