6 foods that boost immunity – Fruits, vegetables and more

6 foods that boost immunity - Fruits, vegetables and more

Foods that boost immunity are mainly fruits and vegetables, such as strawberries, oranges and broccoli, but also seeds, nuts and fish, as they are rich in nutrients that help in the formation of immune cells .

These foods also help to protect the body’s cells against changes that can lead to problems like cancer, in addition to helping to fight infections, whether bacterial, fungal or viral, and reduce inflammatory processes that may be happening in the body.

Thus, some foods with excellent properties that can be indicated to increase the functioning of the immune system are:

1. Strawberry

Strawberries are rich in vitamin C, a type of vitamin that helps strengthen the body’s natural defenses, as it increases the production of immune cells, increasing resistance to infections.

Some studies indicate that vitamin C can be an important nutrient in the prevention of respiratory and systemic infections, being recommended to consume between 100 to 200 mg of vitamin C per day, in order to prevent diseases. Other foods rich in vitamin C are, for example, broccoli, acerola, orange or kiwi.

2. Sweet potatoes

Sweet potatoes are rich in vitamin A, C and other antioxidant compounds that help in the development and strengthening of the immune system. According to several studies, vitamin A has a therapeutic effect in the treatment of various infectious diseases, and it is important to include foods rich in this vitamin in the diet.

3. Salmon

Because it is rich in omega 3, salmon favors the regulation of immune system defense cells, in addition to having strong anti-inflammatory properties that improve overall health, especially the cardiovascular system.

4. Sunflower seeds

Because it is rich in vitamin E, which is a powerful antioxidant, sunflower seed helps to protect the body’s cells against toxic substances, radiation and free radicals. 

In addition, these seeds are also rich in zinc, a very important mineral for the proper functioning of the immune system.

5. Natural yogurt

Natural yogurt is rich in probiotics that are “good” bacteria for the intestine, helping to regulate the immune system’s response to an infectious agent, in addition to strengthening and increasing all the body’s defenses.

6. Dried fruits

Dried fruits, such as almonds, peanuts, Pará nuts or cashew nuts, are rich in zinc, which acts to repair tissues and heal wounds.

In addition, zinc also plays a key role in the development and activation of T lymphocytes, which are very important defense cells for the immune system.

Foods that boost baby’s immunity

Foods that boost a baby’s immunity can be:

  • Fruits in general, especially orange, apple, pear and banana;
  • Vegetables , such as carrots, squash, tomatoes and zucchini;
  • Natural yogurt .

These foods, in addition to helping to strengthen the baby’s immune system, are also easily digested by the baby’s body and do not cause allergies.

Foods that boost immunity against herpes

Foods that increase immunity against herpes are fruits and vegetables, such as papaya, beet, mango, apricot, apple, pear, fig, avocado and tomato, as they are strong antioxidants and help in the production of immune cells, helping to fight against disease virus. Other foods that increase immunity against herpes are:

  • Sardines, salmon, tuna and flaxseed – rich in omega 3, important in the regulation of immune cells;
  • Yogurt and fermented milk – it has probiotics that increase the activity and production of defense cells in the body.

In addition to these foods, it is also important to consume fish, milk, meat, cheese, soy and eggs, as they are foods rich in the amino acid lysine, which reduces the replication of the herpes virus.

Another precaution to be taken is, during crises, to avoid foods such as chestnuts, walnuts, hazelnuts, sesame, almonds, peanuts, corn, coconut, grapes, oats, wheat or orange juice, as they are rich in the amino acid arginine, which increases the virus replication. To prevent herpes attacks.

Reference: Childs CE, Calder PC, Miles EA. Diet and Immune Function. Nutrients. 2019;11(8):1933. Published 2019 Aug 16. doi:10.3390/nu11081933

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