8 Foods that boost immunity

Responsible for keeping the body free of harmful agents, the immune system has the task of defending our health. If he is weakened, he becomes the gateway to viruses and bacteria and the result we already know: flu, colds and infections, among others. The good news is that there are foods that boost immunity in a very healthy and long-lasting way.

“In addition to that, eating poorly and not feeling good about yourself causes the body to become out of harmony and produce more cortisol, a hormone that contributes to the disruption of the immune mechanism, reducing its power to fight certain pathologies”, he says. the nutritionist Juliana Ces.

Foods that boost the body's immunity

Check below the list that the specialist produced only with foods that help in the maintenance and formation of new defense cells.

Citrus fruits

Lemon, strawberry, acerola, orange, pomegranate, cranberry, goji berry and other red berries, grapes and whole grape juice are great options to make the body more resistant. That's because all of these fruits are rich in antioxidants. The ideal is to consume 3 to 5 servings per day.


Contains allicin, which stimulates immune cells. In addition, garlic is considered a natural antibiotic. The tip is to use it at the end of the meal preparation, to make the most of its active ingredient. The alternative is to consume deodorized garlic capsules.

Green tea and white tea

They are rich in flavanoids and contain a lot of free anti-radicals, which makes them great protectors of the immune system.

Dark green leaves and kale

They contain natural antioxidants and important nutrients like calcium and folic acid. The best way to consume these leaves is as fresh and natural as possible - in salads, for example.

Orange fruits and vegetables

They contain beta carotene, a powerful antioxidant that neutralizes the action of free radicals and helps to strengthen the immune system. Put in the basket carrots, peppers, sweet potatoes, pumpkin, beets, papaya and mango

Coconut oil

Rich in lauric and caprylic acid, it has antiviral and antibacterial properties. It is possible to use it with herbs, in salads, in the preparation of stews, sweets and even in paste.

Shiitake Mushroom

Contains lentinula, which strengthens the immune system. The ideal is to consume 100 grams of shitake a day.


Helps the body to fight infections caused by viruses and bacteria. Honey also helps with its antiseptic and antibacterial properties. In the case of the flu, if used in teas, honey can reduce the cough by forming a lining in the irritated throat.



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