These 7 Foods Boost Your Immune System

Published on 02/06/2023

To prevent infections, the body can be made fit with simple but effective home remedies. Sunshine, light exercise, healthy eating and drinking, mental health and adequate sleep are the important foundations for a strong immune system. Above all, a healthy diet plays an important role: some foods can support the body’s defenses and even reduce the likelihood of illness or help to get well again more quickly.


These 7 Foods Boost Your Immune System


If you eat garlic, you just stink? True, but the tuber also helps to be less susceptible to diseases. Whether the stench keeps the germs away remains to be seen. In any case, garlic contains a lot of important substances: numerous vitamins such as vitamins A, B and C, as well as allicin. The latter strengthens the immune cells and protects against colds. Allicin is also said to lower blood pressure and slow down the clogging of the arteries.


Nuts and seeds generally contain many valuable nutrients such as selenium, copper, vitamin E and zinc. They all help to strengthen the immune system. From the group of nuts, however, the almond stands out above all in terms of health: it also lowers the cholesterol level and ensures a healthy intestine.


A popular remedy for colds: Hot ginger tea can help against a sore throat. Ginger is also said to be able to reduce other inflammatory diseases. The root is also said to have an anti-nausea effect. Ginger is an effective remedy against a weak immune system because it reduces the risk of infections and has anti-inflammatory and antimicrobial properties. Ginger should be taken preventively to avoid possible infections.

Citrus Fruits

Sufficient vitamin C is important for our body, it strengthens the immune system and has a preventive effect against colds. It also increases the production of white blood cells and helps fight infections. The daily intake of vitamin C is of great importance because our body cannot produce it itself. All citrus fruits are rich in vitamin C. Popular citrus fruits are lemons, oranges, grapefruit, lime or clementines.


You should not cook this miracle vegetable too hot, otherwise important minerals and vitamins will be lost. Broccoli contains a particularly large number of vitamins, and the sulforaphane it contains in particular is said to have health-promoting effects: the nutrient is said to work against arthritis and gastritis. In addition, broccoli provides you with sufficient calcium, iron, magnesium and folic acid, which strengthens your immune system.


Iron is important for immune function. If you don’t consume enough iron, you have to struggle with anemia or a weak immune system. Spinach is very rich in iron. The green food also contains a lot of vitamin C, numerous antioxidants and beta-carotene, which increases the body’s defenses and counteracts a weak immune system. As with broccoli, spinach should not be cooked too hot or too long so that the nutrients are retained.


Probiotics are living microorganisms that have a health-promoting effect on the human organism. They help against a weak immune system and support the intestinal flora, which in turn protects the body from harmful substances and infections. Yogurt is a probiotic food that supports immune function. But beware: yoghurt is not just yoghurt! Natural yoghurts should always be preferred to sweetened fruit yoghurts.