Categories: Health food

Discover the Foods that Improve Immunity


You can’t see the army inside your body that helps you stay healthy but you can certainly feel it when it’s not on duty. Your hard-working immune system is made up of organs, cells, tissues, and proteins.

Together, they carry out body processes that battle off pathogens that cause illness or disease, such as viruses, bacteria, and foreign bodies. If you come into contact with a pathogen, your system will kick in. 

The immune system releases antibodies to the pathogens, which bind to the antigens and destroy them. There are certain foods that improve immunity and we’re going to tell you about them next. 


Oysters from the sea are a nutritious powerhouse. They provide 190 percent of selenium’s daily value, 45 percent of the daily value of iron, and 20 percent of the daily value of vitamin C in a 3-ounce serving of Pacific oysters. 

16 grams of high-quality protein is included in one 3-ounce serving of oysters. Zinc and vitamin A are also given for seafood. For proper immune function, these vitamins and minerals in oysters are essential. 

Most people are familiar with half-shell raw oysters, but there are also other ways of eating oysters. This includes the following.

  • Stewing
  • Grilling
  • Stuffing


Wondering how the immune system can be boosted? Eat more button mushrooms. Mushrooms are rich in the vitamins selenium and B. These minerals and vitamins are essential for the tip-top type of the immune system to function. 

Mushrooms are also high in sugar-like molecules, polysaccharides, that boost immune function. Mushrooms have a savory quality that can improve the taste of many meals. Not quite sure how to eat fungi? To serve up these delicious fungi, try the following mouth-watering ways.

  • Grilling and roasting will help bring out the mushroom’s rich, savory flavor.
  • Mushrooms make a perfect addition to scrambled eggs and omelets.
  • In soups, salads, or lasagna, throw the sliced mushrooms.
  • Enjoy veggie burgers with Portobello mushroom tops.
  • Stuffed mushrooms make hors d’oeuvres delicious.


Watermelon is an immune-boosting fruit. It provides 270 mg of potassium, and 30 percent of the daily value of vitamin A, and 25 percent of vitamin C in a 2-cup serving of watermelon. The watermelon calories aren’t much at all. 

There are only 80 calories in one 2-cup serving of watermelon. Watermelon also contains glutathione and vitamin B6. These vitamins, nutrients, and compounds such as glutathione are needed by the body for proper immune function. 

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The most popular way to enjoy this fruit is with watermelon slices. Here are a couple of innovative ways to consume watermelon. 

  • Make a watermelon fruit salad and top it with a dressing with lemon, sugar, and mint.
  • Have a tall glass of strawberry lemonade with watermelon.
  • Arugula watermelon salad with a snack topped with feta cheese.
  • Enjoy the frozen sorbet with watermelon.
  • Cool off with watermelon, lime pops, ginger.


As it is supercharged with nutrients such as A, E, and C, and antioxidants, broccoli is one of the healthiest vegetables to eat. Cooking it as little as possible or not at all is the secret to keeping its strength intact. 

Pick new, dark green tops with no soft spots and firm stalks. Your broccoli should be tightly bunched together, without yellowing at the edges and no budding or watery parts.  

The stalks, never limp or wobbly, should feel strong and crisp. Check the stem’s cut end, too, and pick moist and fresh-looking, not browned broccoli heads where the stem was cut. You can also purchase pre-cut broccoli florets. 

Perfectly cooked broccoli, with a mild, excellent taste and a tender but firm texture, is an appetizing bright green. Keep it uncovered while cooking so you can see what stage of green it is at. 


This superfood is a good source of vitamins like vitamin C and beta carotene, both of which may help to enhance the immune system’s infection-fighting ability. If it is cooked as little as possible so that it preserves its nutrients, spinach is better. 

Eating spinach can improve eye health, minimize oxidative stress, help prevent cancer, and lower levels of blood pressure. 

There are several forms of spinach you can get at the supermarket. You can purchase it fresh or canned and eat it cooked or raw. Whether eaten on its own or in other dishes, it is delicious.


Your immune system is incredibly intricate. To fend off diseases and pathogens, it has to be powerful and sophisticated. If it goes into overdrive it can overreact and cause allergies, so balance is key. 

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