The Body Immune System and the Food you Eat


Research have shown that Feeding your body with certain foods may help keep your immune system strong and better.

Let say you’re looking for ways to prevent colds, the flu, and other infections as noted ,it is advisable for you to first visit your local grocery store and Plan your meals to include these powerful immune system boosters food or fruits.


We must always note that Shellfish isn’t what jumps to mind of many who are
trying to boost their immune system immediately but some types of shellfish are packed with zinc as we study.

As noted that Zinc doesn’t get as much attention as many other vitamins and minerals but Zinc is needed by the body to help our immune cells function as intended.

Citrus fruits.

We all know that most people turn straight to vitamin C when they discover
they have a cold and by taking Citrus it will helps you build up your immune system.

Research have shown that Vitamin C is believed to increase the production of white blood cells, which are key to fighting infections.

We also know that all citrus fruits are high in vitamin C. With alot of variety to choose from, it’s easy to add a squeeze of this vitamin to any meal always.

Popular citrus fruits include:


Normal Red bell peppers.

Research have shown that not only Citrus fruits contain Vitamin C and if you
think citrus fruits have the most vitamin C of any fruit or vegetable, please think again. The red bell peppers contain almost 3 times as much vitamin C

Besides boosting your immune system, It should also be noted that vitamin C may help you maintain healthy skin. The Beta carotene which your body converts into vitamin A, helps keep your eyes and skin healthy always.

– Garlic.

We all know that the Garlic is found in almost every cuisine in the world
because it adds a little zing to food and it’s a must-have for your health in these current days.

Even early civilizations have recognized its value in fighting infections in the body. Garlic may also slow down hardening of the arteries, and there’s weak evidence that it helps lower blood pressure of the body when taken regularly.

It must be noted that the Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin as noted by research.

– Broccoli.

Broccoli is one of the healthiest vegetables you can put on your plate as at today. It is supercharged with vitamins and minerals because is packed with vitamins A, C, and E, as well as fiber and many other antioxidants needed by the body.

Noted research have shown that steaming is the best way to keep more nutrients in the food.

– Yogurt.

One method of boosting immune system is to

Look for yogurts that have the phrase “live and active cultures” printed on the label, like Greek yogurt as we all know.

The yogurt will stimulate your immune system to help fight diseases.

It is advisable to get plain yogurts rather than the kind that are flavored and loaded with sugar so that it can boost your immune system. You can sweeten plain yogurt yourself with healthy fruits and a drizzle of honey instead at least to make it better when drinking.

Based on Research it was noted that the Yogurt can also be a great source of vitamin D. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against body diseases at all times.

– Ginger

History have it that Ginger is another ingredient you may turn to after getting
sick because it may help decrease inflammation which can help reduce a sore throat and other inflammatory illnesses. Ginger may help with nausea as well based on research conducted.

It is also noted that while it’s used in many sweet desserts, the ginger we know packs some heat in the form of gingerol, a relative of capsaicin.

– Sunflower seeds

Research have shown that the Sunflower seeds are full of plenty nutrients
which includes phosphorous, magnesium, vitamins B-6 and E.

Vitamin E in Sunflower Seed is very important in regulating and maintaining immune body system function. Other foods with high amounts of vitamin E include avocados and dark leafy greens as researched.

Sunflower seeds is very good and also incredibly high in selenium. A variety of studies mostly performed on animals, have looked at its potential to combat viral infections such as swine flu and so on.


One of the key ingredient in many curries is the turmeric. This bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis diseases.

Research have shown that high concentrations of curcumin, which gives turmeric its distinctive color, can help decrease exercise-induced muscle damage in the body. The Curcumin has been used as an immune booster (based on findings from animal studies) and an antiviral. More research is needed to prove these facts as time goes on.


It must be noted that Spinach made the list not just because it’s rich in

vitaminC but it is also packed with numerous antioxidants and beta carotene, which may also increase the infection-fighting ability of our body immune systems.

With known characteristic with the broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients. It must be noted that light cooking makes it easier to absorb the vitamin A and allows other nutrients to be released from oxalic acid, an antinutrient.

– Almonds.

Research have shown that when it comes to preventing and fighting off things like colds, vitamin E tends to take a backseat to vitamin C but this powerful antioxidant is key to a healthy body immune system.

Because it is a fat-soluble vitamin, which means it requires the presence of fat to be absorbed properly at very point in time and it must be noted that Nuts such as almonds are packed with the vitamin and also have healthy fats in them.

Based on Research which proves that adults only need about 15 mg of vitamin E each day for the normal body and with the aboveit show that a half-cup serving of almonds is about 46 whole, shelled almonds, provides around 100% Source of the recommended daily amount.

– Green tea.

With special references it is observed that both green and black teas are packed with flavonoids which is a type of antioxidant but Where green tea really excels is in its levels of epigallocatechin gallate (EGCG), another powerful antioxidant showing presence in the green tea.
The fermentation process which is used for black tea destroys a lot of the EGCG. Green tea, on the other hand should be steamed and not fermented which helps to ensure that the EGCG is preserved.

Finally it is also observed that Green tea is also a good source of the amino acid L-theanine. L-theanine may aid in the production of germ-fighting compounds in your T cells as noted.


One fruit that is always available is the Papaya which is another fruit loaded with vitamin C.Papayas also have a digestive enzyme called papain that has anti-inflammatory effects.

It is good that we note that Papayas have decent amounts of potassium, magnesium, and folate, all of which are beneficial to your overall body health system.

We all know that Kiwi is special Like papayas, kiwis are naturally full of a ton of essential natural nutrients which includes folate, potassium, vitamin K, and vitamin C.

We note that Vitamin C boosts the white blood cells to fight infection while other nutrients keep the rest of your body functioning properly at all times.


It was observed that When you’re sick and you reach for a well prepared chicken soup, it’s more than just the placebo effect that makes you feel better. The chicken soup may help lower inflammation, which could improve symptoms of a cold in the body.

With Poultry such as chicken and turkey, is high in vitamin B-6. About 3 ounces of light turkey or chicken meat contains nearly one-third of your daily recommended amount of B-6 need by the body system.

With fairness in conclusion it is good to noted that Vitamin B-6 is an important player in many of the chemical reactions that happen in the body. It’s also vital to the formation of new and healthy red blood cells in the body.