The immune system is made up of different and various proteins. Together, these provide physiological processes that protect the body from pathogens such as bacteria, viruses, and other foreign substances that cause illness or infection. Some foods may help you have a stronger immune system if you include them in your diet.

  1. Citrus fruits

When people get a cold, they usually reach for vitamin C. This is because it strengthens your immune system. When vitamin C is present, white blood cells, which are necessary for fighting infections, are thought to be created more regularly. With so many alternatives, incorporating a little of this vitamin into each meal is simple.

  1. Dark chocolate

When the body digests food or comes into contact with pollutants, it produces free radicals. Free radicals can cause cell damage and may be a factor in disease. Although dark chocolate has health benefits, it is also high in calories and saturated fat, therefore it should be used in moderation.

  1. Broccoli

Broccoli is high in vitamins and minerals. Broccoli is one of the healthiest vegetables you can consume because it is high in vitamins A, C, and E, fibre, and antioxidants. Its flavour must be kept by cooking it as little as possible, if at all. Steaming is the best approach for keeping most nutrients in food, according to Trusted Source study.

  1. Spinach

Spinach contains various important minerals and antioxidants, including flavonoids, carotenoids, vitamin C, and vitamin E, which may help improve the immune system.

  1. Garlic

It adds flavour to meals and is necessary for optimum health. Early civilizations acknowledged its value in fighting ailments. Garlic may also aid in the reduction of arterial hardening, and there is some evidence that it may help lower blood pressure. Garlic’s immune-boosting properties appear to be attributable to a high concentration of sulfur-containing compounds such as allicin.

  1. Almonds

When it comes to preventing and treating colds, vitamin E trails behind vitamin C. This strong antioxidant, on the other hand, is required for a healthy immune system. It is a fat-soluble vitamin, which means it requires fat to be well absorbed. Almonds, for example, are abundant in vitamin E and have beneficial lipids.

  1. Red bell pepper

Red bell peppers are an essential vitamin for folks who want to avoid the sugar in fruit. Stir-frying and roasting both retain more nutrients in red bell peppers than steaming or boiling.


A healthy immune system can destroy invading disease-causing germs (or pathogens) such as bacteria, viruses, parasites, and cancer cells while defending healthy tissue. Understanding how the immune system works and how we may assist ourselves protect against the COVID-19 pandemic is essential in the fight.


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