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Foods That Boost Your Immune System

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Foods That Boost Your Immune System

While they don’t destroy bacteria or viruses, some foods boost our immune system. Less sick and less tired, we will resist stress better. Zoom in on these foods that stimulate the proliferation of white blood cells and the production of antibodies.

By including certain vegetables, shellfish, plants and drinks in your diet, you increase your chances of staying healthy.

Fruits and Vegetables To Boost Your Immunity

Their strengths? They contain a battery of antioxidants specific to their color, their flavor and their astringency, hence the importance of eating varied, colorful and seasonal to have a top immune system!

Which fruits and vegetables to strengthen your immune system?

The leafy green vegetables and including spinach (rich in vitamin A which stimulates the proliferation of white blood cells and the production of antibodies by lymphocytes) as well as all varieties of cabbage , rich in vitamins B9 and C, respectively involved the proper functioning of our natural defenses as well as the maintenance of an effective immune system.

The fruits and vegetables red (tomato, watermelon , papaya, pink grapefruit) rich in lycopene, an antioxidant that helps protect the white blood cells.

The fruit and vegetable violet blue  ( beetroot , red onion, especially red and black berries and pomegranate) for their tank in vitamins A, B and C, essential to support the immune system, and antioxidants.

Beetroot increases the level of antioxidant enzymes as well as the number of white blood cells. The antioxidant potential of berries is increased by their pigments, the anthocyanins. Pomegranate is very rich in vitamin C (245 mg per 100 g), essential for solid immunity, and in copper, a trace element that helps fight colds and flu.

The citrus (lemon, orange, grapefruit) for vitamin C, which helps improve the microbial destructive power of white blood cells. It also participates in cell destruction and the elimination of depleted white blood cells.

How often? NAFDAC recommends 1 medium-sized tomato, 1 handful of green beans, 1 bowl of soup, 1 apple, 1 banana, etc.) of fruits and vegetables per day . To be eaten raw or cooked.

Foods To Boost Immune System
Foods To Boost Immune System

Green Tea

Its advantages ? Green tea contains high doses of EGCG (epigallocatechin gallate), a polyphenol that has antioxidant and anti-inflammatory properties. Tea is an ideal drink to better resist viruses while strengthening the cells of immunity.

What teas to strengthen your immune system?

How often should we take. 2 cups per day, well infused, hot or cold, without meals.


Its advantages? Cocoa is very rich in polyphenols, a family of powerful antioxidants that help the immune system fight against microbial attacks by stimulating white and red blood cells.

We recommend dark chocolate with a minimum of 74% cocoa or any one you can get.

How often? 2 squares per day for afternoon tea, accompanied by a handful of almonds or walnuts.


Their strengths? Their bright colors testify to their concentration of antioxidants. Most of them have an anti-inflammatory and anti-infectious action which protects and stimulates the immune system.

What spices can you eat?





How often should you take it? As often as possible, as a seasoning or as an infusion.


Their strengths? They are excellent antiseptics and antivirals that support immunity and help in better recovery.

Which herbs strengthens your immune system?







How often? As often as possible, in the kitchen or as an infusion.


Their strengths? They contain iodine, omega 3 and zinc which help the body fight infections by producing antimicrobial molecules .

Which seafood to strengthen your immune system?





How often ? as much as possible.

Oils and Oilseeds

Their strengths? Because they contain the omega-3, minerals (magnesium, phosphorus, potassium) and vitamins E and B9 , oilseeds are necessary for the manufacture of antibodies.

Which oils and which oilseeds to strengthen your immune system?

  • Nuts: from Brazil, almonds, hazelnuts.
  • Walnut, sesame, rapeseed and linseed oils.

How often ? 2 tbsp. (tablespoons per day) of organic oil first cold pressed on food. 5 to 6 nuts per day for breakfast or afternoon tea.

Bee Products

Their strengths? They are Disinfectants, antiseptics, fortifiers, anti-fatigue. Bee products combine properties that help boost the immune system.

What products from the hive to strengthen your immunity

Propolis (this resin is an effective disinfectant against bacteria, viruses and fungi).

Honey (rich in inhibins that prevent the multiplication of microbes in immunostimulating peptides, flavonoids and carotenoids with antioxidant and anti-inflammatory).

How often? Instead of or alternately with another honey sweetener. As a preventive cure.

Fermented Foods

Their strengths? Fermentation consists of allowing a small cut food to marinate in an airtight jar, with water and salt (more rarely sugar for certain fruit-based drinks such as kefir).

Why is it good? Food becomes acidic and ‘good’ bacteria and vitamins develop. Fermented milk is enriched with fermenting bacteria which cause it to curdle and transform it into a product very rich in probiotics, essential for the intestinal flora, where more than 70% of our immune system sits.

What Other Foods Strengthen Your immune system?


Sour Dough Bread

Raw milk yogurt,

fermented milks

fish sauces

How often? As regularly as possible!

Avoid Processed Products!

They contain a lot of sugars and various additives intended to enhance their taste. These additives alter the intestinal flora and cause inflammation in the body that can weaken our immune defenses and increase the risk of age-related diseases.

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