Immunity-Boosting Foods

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Help your immune system work effectively by making sure your diet is well-balanced in order to boost and maintain it.


An efficient immune system is the key to maintaining good health. It helps to protect us from cold and from more serious medical conditions. It keeps allergies in check, and fights food poisoning as well as slowing down the aging process. Cold temperatures, stress, smoking, lack of exercise, bacteria, viruses, lack of sleep, lack of vitamins and minerals and poor diet can weaken our defenses. We can bolster our defenses during the month and stay healthy all year long by making the right choices to protect our future health from harmful influences. What you put in your body today builds a healthier tomorrow.

By paying attention to your diet you can boost your immunity and reset your body to function better. The entire and healthy immune system needs vitamins A, B-complex, C and E. Certain minerals are important too (calcium, selenium and zinc). Brazil nuts provide one of the highest concentrations of selenium, as well as other important nutrients like magnesium, iron, vitamin E and zinc. You just need a small handful of it to get a daily full serving. Zinc is vital for healthy bones, teeth and immune function. It can be found in muesli, tahini paste, peanut butter, chickpeas, mung beans, baked beans, dried figs, seafood. Calcium found in dark green vegetables, cheese, milk and sardines.


Foods which are rich in vitamin A are carrots, parsley, pumpkins, sweet potatoes, tomatoes, liver, dairy foods, oily fish, cod liver oil.

Foods which are rich in B vitamins are brown rice, brewer’s yeast, wheat germ, millet, oats, buckwheat, eggs, fish, cheese, liver.

Foods which are rich in vitamin C are strawberries,  papayas, brussels sprouts, broccoli, dark green leafy vegetables. Most fruits and vegetables contain high levels of vitamin C. 

Foods which are rich in vitamin E are whole grains, wheat germ, butter, eggs, liver, sardines, tuna, almonds.

Healthy fats are found in nuts, seeds and oily fish.

Protein is found in lean meat, fish and pulses.

Fiber is found in grains, pulses, fruits and vegetables.


Some other steps to boost your immunity:

  • having a positive outlook on life
  • spending time with people who energize you
  • exercising your body regularly
  • having adequate rest and relaxation
  • enjoying fresh air daily


Avoiding white sugar, white table salt, and white flour because these foods don’t have any nutrients. Discover tasty and healthy foods to nourish yourself properly.

When I choose foods to eat, I want to make sure that it benefits my body.


Our immune system works very hard to keep us going. Manage to fortify your immune system. Let’s help our body’s natural ability to heal and maintain optimal health through a nutrient-rich diet, exercise and positivity. Implement small achievable improvements to your lifestyle; work on one area at a time. Make lifestyle changes that permanently alter your eating and exercising habits. Stay well all year around.

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