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Boost your immune system naturally with these top 15 superfoods. The immune system is the body’s defense against harmful infections, toxins, bacteria, and viruses. Whenever a virus attacks the body; the immune system’s defense mechanism gets activated. The Immune cells, white blood cells, and antimicrobial proteins eat and digest the virus cells to destroy them. When your immune system is weak, it makes your body’s defense against viruses and infections low and vulnerable to diseases. Therefore it is important to boost your body’s immune system to protect yourself against viruses like the common cold and novel coronavirus


  1. Turmeric boosts your immune system:turmeric to boost immune system is one of the most powerful spices used in medicines for centuries thanks to the Curcumin found in it. The superfood is famous for its anti-inflammatory, antioxidant, antimicrobial, anticarcinogenic, and antiseptic properties. Turmeric helps to boost the immune system by activating: T Cells, B Cells, Macrophages, and Neutrophils which help to stop the growth of bacteria, parasites, viruses, cancer cells, and inflammation in the body. Consuming turmeric daily offers many health benefits including:
    • Weight Loss
    • Cure Sore Throat
    • Helps cure cold
    • Fights Cancer
    • Reduce hair loss
    • Fight Arthritis
    • Stimulate brain function
    • Strengthen your immune system
  2. Citrus: These are rich in vitamins C and great for fighting flu-like symptoms
  3. Red bell peppers: double the amount of vitamins in oranges
  4. Broccoli: full of vitamins A,c, and d and antioxidants
  5. Garlic: This is a popular superfood known for its medicinal properties to fight off infections in the body. The miracle nutrient found in garlic is called Allicin which helps to Fight bacteria and boost the immune system. Helps good bacteria work and kill bad bacteria. Allicin helps fight the symptoms of the cold and flu symptoms by 70%. Has antibacterial and antioxidant properties garlic helps boost your immune naturally
    • Lowers blood pressure
    • Helps stop the development of cancer cells.
    • Detoxify the body
    • Regulates cholesterol levels
    • Reduces the risk of cancer
    • Helps treat acne
    • Helps treat cough
  6. Ginger: has antifungal, anti-tumor, and anti-inflammatory properties which help to enhance your immune system and help treat and prevent you from getting a cold.
    1. helps regulate blood sugar levels
    2. Relieves gas
    3. Helps prevent cancer
    4. Weight loss
    5. Boost nutrient absorption
    6. Enhances blood circulation
    7. Aids pain relief
  7. Spinach: This is a healthy food that helps to boost the immune system and provide essential nutrients needed by the body. Spinach is packed with nutrients such as vitamins, minerals, folic acid, fiber, and protein and is also low in calories. The superfood helps boost the immune system and fight off colds thanks to the flavonoids, antioxidants, and vitamin A,k, and c content found in it. Eat spinach daily and you’ll experience the following:
    • Aids Digestion
    • Promotes healthy skin
    • Improves eye health
    • Reduces risk of cancer
    • Boost the immune system
    • Keeps the body oxygenated
    • Boost heart health
  8. Lemon water:
  9. Green Tea: Green tea is one of the healthiest teas available with tons of health benefits including fighting different types of cancer, heart disease, liver disease, diabetes, exercise enhancement, inflammatory bowel disease, skin disorders, hair loss, weight loss and iron overload.  The four major flavonoids in green tea are the catechins,epicatechin (EC), epigallocatechin (EGC), epicatechin gallate (ECG) and epigallocatechin gallate(EGCG). Epigallocatechin gallate is viewed as the most significant active component. green tea for immune system boosterGreen tea helps to boost the body’s immune system and fight flu and cold-like symptoms. Studies have also shown consuming green tea while sick may help to relieve headaches, runny nose, cough, and nausea. For more information on Green tea, review our article on Green Tea’s health benefits and side effects.
  10. Black tea: has alkylamine antigens which help to boost the immune response in addition to tannins which have benefits to fight and protect us from influenza, stomach flu, and other common viruses. Other amino acids and antioxidant properties include catechins and theaflavins which help to boost the immune system and promote overall health. Polyphenols and catechins help prevent cancer and fight off flu and cold infections.
    • Reduces body fat
    • Enhances heart health
    • Lowers blood pressure
    • Reduces risk of stroke
    • Lowers LDL cholesterol
  11. Mushrooms: According to Webmd Mushroom is packed with many nutritional health benefits including: lowering blood pressure levels, boosting the immune system, and weight loss. It is filled with Selenium, magnesium, vitamins, minerals, and antioxidants
  12. Moringa: offers many health benefits and has been used as a medicine for many years. Fight off bacteria. moringa tea to naturally Boost your immune system
    1. Antidepressant
    2. Good for your hair
    3. Helps with Asthma
    4. Enhances bone density
    5. Controls blood pressure
    6. Protects the liver
    7. Fights bacteria
  13. Probiotic: They are good or helpful bacteria by balancing the b
  14. Lactobacillus: yogurts etc
  15. Bifidobacterium: olives, salami and cheese

Bonus Tips to Boost your immune system:

  • Avoid eating heavily processed foods: large numbers of calories found in heavily processed foods lead to increased risk of inflammation, reduced control of infection, increased risk of cancer, auto-immune disease, and allergies
  • Increase Vitamins: required for biological and metabolic processes. Vitamin D: 2000-5000 units per day: Vitamin A: Retinoic Acid
  • Garlic: releases allicin
  • Exercise: enhances immune support
  • Reduce stress levels: Chronic stress suppress the immune system
  • Sleep: cytokines help boost the immune system

Here we have listed our top 15 superfoods to boost your immune system naturally. Some of these superfoods can be easily purchased from your local farmer’s market or supermarket. A combination of 1 or two together can be even more effective for excellent results. Always ensure to consult with your healthcare professional before embarking any lifestyle change or to seek advice. If you enjoyed reading this blog, feel free to share with your friends and families.

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