Foods To Boost Your Immune System

8 foods to improve the immune systemMaybe you only think about boosting your immune system in the winter, but you need a strong, healthy immune system all year round and these foods can help you with it.

In addition to preventing stress and improving sleep, what you eat plays an important role in the prevention of diseases or their further development.

Nutrition and the immune system

If you eat foods that are too high in refined flour, fat, and sugar, the immune system weakens and allows viruses and bacteria to pass through.

On the other hand, if you eat healthy foods, such as seasonal fruits and vegetables, the body will prepare to fight the diseases that the microorganisms produce.

In addition to controlling your weight, reducing body fat will allow your immune system to work better.

What foods should be eaten to strengthen the immune system?

Eating right is good for you for many reasons, but especially if you want to avoid disease.

A balanced diet provides the body with the vitamins and minerals it needs to fight cellular aging and free radicals.

At the beginning of each season, it is necessary to prepare and take the necessary measures to strengthen immunity and not get sick.

Foods to include in your diet if you want to avoid flu, colds, and sore throats

Royal jelly

This is what the queen bees in the hive eat. It contains many vitamins, including A, B, C, and E.

Royal jelly also contains copper, iron, and phosphorus. In addition, it also provides the body with selenium, unsaturated fatty acids, and calcium.

It helps prevent infections and is especially recommended for children and the elderly. Eat a tablespoon every morning on an empty stomach.


This root has been used a lot in Asian gastronomy and is very good for you. Ginger has been part of natural medicine for centuries.

Ginger works to help fight infection and improve cellular health thanks to its antioxidants.

To enjoy the benefits of this root, you can sprinkle it on food or make tea.


  • 1 glass of water (250 ml)
  • 1/2 teaspoon of grated ginger (2 g)
  • 1 tablespoon of honey (25 g)
  1. Heat the water and after it boils, add the ginger.
  2. Cook for 5 minutes, remove from heat, and cover.
  3. Strain and sweeten with honey. Drink as hot as possible.


This is another element used by bees in their daily life (in this case, it is needed to cover the hive).

Propolis is a product that contains a lot of amino acids, vitamins, essential oils, and bioflavonoids. All this means that it is an excellent tonic that helps to avoid viral and bacterial diseases.

Propolis is recommended in case of frequent diseases of the respiratory tract or when immunity falls for certain reasons (it can be a family problem, significant stress, depression, etc.) and if you are more vulnerable to diseases.

Chicken soup

Hot chicken broth or soup can reduce nasal congestion and soothe when you have a cold.

As it raises the body temperature, it weakens secretions, and also supports hydration.


It contains various good bacteria that are responsible for regulating intestinal flora and also protecting the immune system.

In addition to yogurt, we recommend kefir or other fermented foods. Probiotics in them fight viruses and bacteria.

Green tea

The most common tea in Asia offers the body powerful antioxidants – polyphenols. They can strengthen the immune system.

Catechins (another component of tea) can destroy the flu virus. To strengthen the power of green tea, sweeten it with honey.


Along with its characteristic strong taste and smell, garlic contains sulfur compounds, such as allicin, which strengthen the immune system.

You can use it in a variety of dishes and enjoy its powerful benefits to fight flu, cold and sore throat.


It is a superfood that you can consume in many ways: in pies, smoothies, dressings, salads…

This delicious leafy green vegetable is an excellent source of vitamin C and folic acid, which helps strengthen the immune system and regenerate cells.

It also keeps the body hydrated and boosts energy levels.

Picture Credit: VistaCreate