Foods to enhance immunity boosting immune system of the body

The best thing you can do for your immune system is to reinforce it with immune-stimulating foods or dietary supplements. The immune system protects your body from disease-causing microorganisms, but unfortunately it can’t deal with it sometimes. Then we remember about it, wondering how to improve it. Still it’s not clear exactly how it works, but definitely it needs balance and harmony.

The immune system is a system of many biological structures and processes within an organism that protects against disease. To function properly, an immune system must detect a wide variety of agents, known as pathogens, from viruses to parasitic worms, and distinguish them from the organism’s own healthy tissue. In many species, the immune system can be classified into subsystems, such as the innate immune system versus the adaptive immune system, or humoral immunity versus cell-mediated immunity.

Pathogens can rapidly evolve and adapt, and thereby avoid detection and neutralization by the immune system; however, multiple defense mechanisms have also evolved to recognize and neutralize pathogens. Even simple unicellular organisms such as bacteria possess a rudimentary immune system, in the form of enzymes that protect against bacteriophage infections.

The immune system protects organisms from infection with layered defenses of increasing specificity. In simple terms, physical barriers prevent pathogens such as bacteria and viruses from entering the organism. If a pathogen breaches these barriers, the innate immune system provides an immediate, but non-specific response.

Enhance immune system with home remedies

Healthy lifestyle and ways to boost immune system

This is the best strategy that you can follow. Each part of the body, including your immune system functions better when following these practices:

  • do not smoke
  • do exercise regularly
  • maintain a healthy weight
  • control your blood pressure
  • give yourself enough sleep
  • keep healthy diet

Effects of aging on the immune system

Acoording to some scientists, aging affects the capacity of the immune system, which in turn leads to more infections and inflammatory diseases. At high risk are people over 65 years. They suffer more often by respiratory infections, flu and pneumonia. No one knows the exact reason for the immune system failure in elderly people, but it’s assumed that it’s due to a reduction of T-cells in the body. On the other hand, older people tend to eat less and unvaried food.

List of the top 8 vitamins and minerals that boost immune system

How to obtain them naturally? Immune building foods

Like every system in our body, the immune system needs good nutrition, as well. It’s been known that people living in poverty and malnutrition are more vulnerable to infectious diseases than others. According to tests in animals, was found that, the lack of some micro elements (zinc, selenium, iron, copper, folic acid and vitamins A, B6, C and E) affects the immune response. The question is, whether it happens the same with us.

What can we do?

Naturally, to improve our eating habits and diet. If we can’t follow a particular diet, then we can provide these micro elements by food supplements:

1. Selenium

According to several studies, people with low levels of selenium suffer from an increased risk of incident bladder, breast, colon, rectum, lung and prostate cancer.

Where to get selenium? Which foods contain it?

The purpose of the selenium is to neutralize the free radicals and to prevent appearing of cancer cells in the body. It improves the work of the thyroid gland.

Sunflower seeds contains the largest quantities of selenium

The Brazil nut contains the largest quantities of selenium. Other foods that contain selenium are: canned tuna, sunflower seeds, bread, mushrooms, garlic, herring etc.

2. Vitamin A

It plays a crucial role in the appearing of various infections. Lack of this vitamin leads to a much greater risk for infection and impaired immunity.

Where to get vitamin A? Which foods contain it?

It regulates the metabolic processes in the skin, affects skeleton and tooth growth. Its absence leads to brittle nails, dry skin and hair.

Largest amounts of vitamin A occur in red peppers, carrots, liver, red beets, spinach, nettles, tomatoes, broccoli, melons, pumpkins and peaches.

Vitamin A occurs in dairy products, eggs, green leafy vegetables, potatoes, beans and peas.

3. Vitamin B6

According to several studies the lack of it can lead to failure of lymphocytes to mature. It is very important for our immunity, because its deficiency may provoke tumor growth in the body.

Where to get vitamin B6? Which foods contain it?

Vitamin B6 is used for formation of antibodies and red blood cells. It clears the excess water from the body and it is involved in metabolism.

Foods with highest amount of Vitamin B6 are nuts. Then linseed, sesame, walnuts, hazelnuts. Other foods that contain it are: chili, garlic, oatmeal, dried mushrooms, duck liver, brown rice, chicken, bananas.

4. Vitamin B2

Improves the resistance to bacterial infections of mice, but it is assumed that the mechanism in humans is similar.

Where to get vitamin B2? Which foods contain it?

It actively takes part of blood formation. Affects vision, nails, hair and helps the body to cope with fatigue. We can find it in pork and veal liver, pork kidneys, dairy products, egg yolk, oatmeal, raisins, goat cheese, almonds, apricot kernels.

Almonds enhance immunity boosting immune system of the body

5. Vitamin C

Very important vitamin for normal functioning of the immune system.

Where to get vitamin C? Which foods contain it?

Vitamin C is a powerful immune booster and powerful antioxidant. It strengthens metabolism and it’s a very good protection against mutated cells. Restores connective tissue. It occurs in kiwi, lemons and oranges, cayenne, broccoli, kale, parsley, nuts.

6. Vitamin D

It is produced by the skin when exposed to sunlight. So, its absence could be reason for appearing of tuberculosis.

Where to get vitamin D? Which foods contain it?

Vitamin D has been associated with muscle tonus, bone strength. It serves to absorb the calcium from food. Foods that contain it : tuna, mackerel, liver, cheese, eggs, cereal, orange, carrots.

Orange carrots enhance immunity boosting immune system of the body

7. Vitamin E

It is very important for proper functioning of the immune system. If the dose is increased from 30 to 200mg  in elderly people over 65, it greatly increases the body’s resistance against hepatitis B and tetanus.

Where to get vitamin E? Which foods contain it?

It successfully beats free radicals. It protects cells membranes and tissues from oxidation and prevents cancer, diabetes, arthritis etc.

 Vitamin E is found in almost all kinds of nuts. It also occurs in hazelnuts, almonds, flaxseed, apricot kernels, olives, dried plums, tomatoes, soybean, grape leaves, parsley, fish

8. Zinc

It is essential for the immune system and its deficiency affects the proper functioning of many immune cells. The recommended daily dose is 15-25 mg., but when overdosed can destroy the immune system.

Where to get zinc? Which foods contain it?

Zinc is one of the most important elements in the body. It maintains memory, vision, taste and smell, reproductive system, the synthesis of proteins. Its absence may slow growth in children.

It can be found in wheat germ, mushrooms and oysters. I also occurs in fish and veal liver, beef, pork, offal, whole-grain bread, onion, garlic, (in fruit and vegetables in smaller quantities).

 5 Immune Building Herbs


It stimulates fight against infection and increases the production of immune compounds such as interferon. It is best to take it as soon as you notice the first signs of infection – 30 to 60 drops every two hours (for the first 24-48 hours). Then the same dose, 4 times a day throughout 3 days, until symptoms subside.

Green tea

It contains powerful antioxidants, neutralizing free radicals, thus preventing damage of the immune system. Green tea stimulates the liver, releasing compound that successfully fights infections. For a strong immune system, drink 3-4 cups of green tea daily.

Green tea enhance immunity boosting immune system of the body


This herb successfully fights inflammation, cardiovascular disease and cholesterol. Make hot tea powdered with ginger root during flu and common cold. One teaspoon of ginger and honey is a wonderful remedy for joint pain and headache.


This elixir contains a whole bunch of vitamins A, B1, B2 and B3, as well as zinc, calcium, magnesium and more than 60 compounds. This is wonderful natural remedy boosting the immune system!


It offers ideal protection against respiratory viral infections. To recover from a cold or flu take two tablespoons of syrup 4 times a day. How to make homemade syrup for a healthy immune system.

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