Food Facts

7 Foods To Improve & Boost Your Immune System Naturally

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Certain foods and nutrition are vital to maintain our immune system on the highest level. while eating everything on moderation is always recommended, it’s good to increase some of these foods on your diet time to time. here are 7 super foods that help to improve and boost your immune system against different diseases such as cold and flue naturally.

1- Garlic

Garlic not only makes your food amazingly delicious, its also a great immunity booster. one clove of garlic is only 4 calories but it consists of a high amount of potassium, calcium and over 100 sulfur compounds. also researches has showed that garlic is a great anti-inflammatory agent, too.


Ginger has always been a great medicine during the history specially for curing flu, fever and cold. Ginger is a strong antioxidant that has been shown to naturally boost the immune system. It contains a lot of vitamins, such as magnesium, iron, zinc, and calcium. also, it has various anti-inflammatory and anti-oxidative effects based on researches.

3- Turmeric

As an Iranian, we have always used turmeric in almost every cuisine. beside the awesome taste and color, its a crucial immunity boost factor. also researches shows that turmeric is a natural way to help bolster the immune system by increasing the immunomodulating capacity of the body. so, just spice up your immune system into a nice golden color and shine!

4- Green tea

Green tea is not only a great weight loss option, but it’s also a collection of all beneficial micro nutrition. whether you drink the whole leaf ( Matcha ) or just the steeped tea, it’s highly saturated in antioxidants. also, drinking green tea while having flue or cold is considered very beneficial. for more amazing facts about green tea, check out my other post  Green tea or Matcha? Health benefits and comparison.

5- Yogurt

Plain yogurt is a great source of proteins. it’s also a source of Lactobacillus, a probiotic that helps to fight the bad bacteria and also helps you to improve your immune system as well. researches shows that natural yogurt that is a derivation of cow’s milk is the best choice.

6- Onions

You might cry while cutting them but they are an amazing fighter for your body! Onions are packed with immune-boosting nutrients like selenium, sulfur compounds, zinc, and vitamin C. In addition, they are one of the best sources of quercetin, a potent flavonoid, and antioxidant that has antiviral properties as well as histamine regulating effects

7- Oranges

Oranges are packed with vitamin C which is both good for your health and your skin! oranges contain vitamin C, A, calcium, thiamin, choline, zeaxanthin, carotenoids, riboflavin, niacin, vitamin B-6, folate, pantothenic acid, phosphorus, magnesium, manganese, selenium and copper. Because of their high vitamin C content, oranges are associated with boosting the immune system.

Pro tip for oranges: Left and store them in room temperature (they last longer) in order to have sweeter and juicier oranges!

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