Foods That Strengthen the Immune System

Foods That Strengthen the Immune System; The Covid-19 pandemic is everywhere. One of the most important precautions we need to take to prevent these infections, which can take us away from our business and social life and even threaten our lives, will be to keep our immune system strong. 14 nutrients that contribute to keeping our immune system strong against bacteria and viruses.

Consuming a varied and sufficient amount of nutrients is crucial to the health and function of all cells, including immune cells. However, there are some foods that play a key role with the rich vitamins and minerals they contain.

Here are 14 foods that contribute to keeping our immune system strong against bacteria and viruses.

Here are the foods that strengthen the immune system, respectively;


Orange – Foods That Strengthen the Immune System

Now we all know that vitamin C helps our immune system improve. Vitamin C is thought to increase the production of white blood cells, which play an important role in fighting infections. We know that almost all citrus fruits such as lemon, tangerine, orange and grapefruit are among the foods rich in vitamin C. Since your body does not produce and store vitamin C, it is very important to regularly consume foods containing this vitamin every day.



Some shellfish such as mussels and shrimp are foods rich in zinc. Although they do not attract as much attention as many other vitamins and minerals, our bodies actually need zinc for our immune cells to function. Daily zinc requirement is 11 mg for adult men and 8 mg for adult women. But beware! Zinc excess in the body can act on the contrary, preventing the function of the immune system.

3-Red Bell Pepper

Red Bell Pepper

When it comes to vitamin C, the first thing that comes to mind is orange. However, according to the studies; Red bell pepper, which is frequently on our table with its salad, pickles, roasts and stuffed, contains almost 2 times more vitamin C than an orange. So much so that while 100 grams of orange contains 53 mg of vitamin C, the vitamin C in the same amount of bell peppers increases to 82 mg. Red bell peppers are also a rich source of beta carotene. Therefore, make a habit of not missing red bell peppers from your table.



Kiwi is a fruit rich in many essential nutrients, including folate, potassium, vitamin K and vitamin C. It draws attention especially with its vitamin C content. Compared to oranges and lemons, these citrus fruits have 2 times more vitamin C. According to their vitamin C content; 100 grams of orange contains 53 mg, the same amount of kiwi contains 92 mg of vitamin C.

5-Sunflower seeds

Sunflower seeds

Rich in substances such as phosphorus, magnesium, B6, selenium and E vitamins, sunflower seeds are important nutrients that support the immune system. For a healthy body, it is beneficial to consume 30 grams (about 2 tablespoons) of sunflower seeds every day.

6-Green tea

Green tea

Green and black teas are rich in flavonoids, a type of antioxidant. Green tea also contains catechins. Catechins improve immune function, but the fermentation process that black tea goes through destroys many of the catechins. Green tea, on the other hand, is steamed and not fermented, so the catechins are preserved. Studies have shown that tea catechins in green tea can prevent the proliferation of flu and some cold viruses and increase immune activity. Unlike green tea, theaflavins, which are produced as a result of fermentation of black tea, are said to support immunity.



Rich in vitamins A, C and E, as well as fiber and many other antioxidants, broccoli is one of the healthiest vegetables you can put on your plate. However, you should cook broccoli as little as possible in order not to lose its nutritional value.



The immune-boosting properties of garlic come from compounds containing high concentrations of sulfur, such as allicin. In the studies conducted; It was reported that those who took garlic supplements for 3 months had less colds than those who did not.



Spinach is a very rich vegetable in vitamin C, antioxidants and beta carotene. Do not miss spinach from your diet because of these ingredients, which are extremely important for the immune system. Similar to broccoli, try to cook spinach as little as possible to preserve its nutritional value.



Yogurt contains bacterial and non-bacterial elements in its content. In the bacterial section, there are probiotics with proven immunity-supporting effects. Yogurt also contains protein, riboflavin, folic acid and calcium. These ingredients also support immunity. However, due to the risk of diabetes, make it a habit to consume plain yogurt instead of flavored and sugar-laden types. You can sweeten plain yogurt with healthy fruits and honey. Remember that yogurt is also a great source of vitamin D.



When we are sick, most of us first think of chicken broth soup. Chicken broth soup takes this title from the vitamin B6 it contains. Vitamin B6 plays an important role in many chemical reactions occurring in the body. It is also vital for the formation of new and healthy red blood cells. Broth made by boiling chicken bones contains other nutrients such as vitamin B6, vitamin D and cobalamin, which are beneficial for intestinal healing and immunity.



With the manganese content of ginger, it can help reduce inflammation in the body, relieve nausea and reduce chronic pain. In addition to its anti-inflammatory and anti-cancer effects, it supports immunity due to its B6 content.



Rich in vitamin E, almonds are described as a powerful antioxidant. It is recommended that adults consume 15 mg of vitamin E every day. Consuming about half a cup of almonds will meet the recommended daily requirement.



This bright yellow bitter spice, which is the main ingredient in curry, has been used as an anti-inflammatory for years in the treatment of both osteoarthritis and rheumatoid arthritis. High concentrations of curcumin, which gives turmeric its unique color, can also help reduce muscle damage associated with exercise. Turmeric, with the curcumin it contains, also holds promise as an immune booster and antiviral nutrient.

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