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See How To Boost Immunity With A Healthy Diet

For those who care about having a healthy body and mind, knowing how to increase immunity is essential. She empowers the organism to create defenses against disease-causing enemies like viruses, fungi, and bacteria.

Low immunity can lead to severe problems that affect health and disposition in everyday life. It is an open door for flu and infections that settle in, but that can be avoided with prevention based on the consumption of nutrients found in food.

The Importance Of Maintaining High Immunity

Health should occupy a priority place in the lives of those who have dreams and want to make each one of them come true. It’s no use spending long periods working, earning money if you can’t enjoy this achievement healthily when you have the opportunity.

All people are susceptible to diseases if there is no adequate prevention, that is, the combination of nutritious food, reasonable hours of sleep, and physical activity. Acquiring healthy habits and changing a whole lifestyle can be easier than you think.

It is necessary to seek information and alternatives on foods that increase immunity to include in the daily menu, with balanced variations. Thus, you can eat an adequate amount of greens and vegetables quickly.

Nutrients Favorable To The Maintenance Of The Immune System 

Foods contain vitamins, minerals, and other essential elements that keep immunity high. By getting to know these foods and making a suitable combination daily, you will quickly notice a radical change in your system.

If you have a fast-paced routine, with unregulated schedules and little care with food, the body will have difficulties in creating the necessary defense to fight microorganisms that are harmful to health.

Before discussing nutrients and what foods you can find them in, it is essential to know the ideal amount to consume. Always be aware of the portions so as not to overextend but also not to miss. Could you write it down?

  • Vegetables – two servings a day;
  • Fruits – three servings a day;
  • Water – minimum of two liters per day;
  • Too much food – at least three times a week.

Now, check out the nutrients and food tips to add to your menu to boost your immunity!

Vitamin C

This antioxidant vitamin increases the body’s resistance and prevents premature aging. It is a vitamin predominantly absorbed in the small intestine, so the feeling of lighter digestion when you eat food rich in vitamin C.

Vitamin C also collaborates to form blood vessels, cartilage, muscles, and bone collagen, protecting cells against free radicals (unstable molecules) produced in exposure to pollution, for example.

Some foods rich in vitamin C for you to consume and start saying goodbye to low immunity:

  • tangerine;
  • orange;
  • acerola;
  • Kiwi;
  • tomato;
  • broccoli;
  • cabbage;
  • Green pepper;
  • red bell pepper;
  • ginger;
  • garlic;
  • lychee;
  • guava;
  • lemon.

Vitamin D

Many people who do not sunbathe, especially in the morning, may lack the so-called sun vitamin. She is responsible for regulating the body’s defense cells, and if taking that daily sunshine is not part of your routine, make up for it with the help of a nutritionist; this professional will be able to guide you.

Vitamin D helps the intestine to absorb calcium, as well as strengthen bones and teeth. It is an excellent vitamin to help prevent diseases such as diabetes, rickets, osteoporosis, cancer, heart disease, and hypertension.

See the foods rich in vitamin D (consumed at least three times a week), if possible, leaving the intake of animal protein for the last case:

  • rice;
  • wheat;
  • oat;
  • quinoa;
  • fish;
  • fish oils;
  • mushrooms;
  • fortified milk.

Vitamin E

Vitamin E is an antioxidant and helps keep the cellular structure free from the impacts caused by free radicals. As it is not a vitamin the body produces, it must be absorbed through the diet.

For older people, it is a vitamin that combats the decrease in immune activity due to age.

Check out the foods that are potent sources of vitamin E:

  • nuts;
  • chestnuts;
  • almonds;
  • vegetable oils – sunflower, wheat germ, corn, and canola;
  • hazelnuts;
  • linseed;
  • sizzles;
  • Sesame;
  • seeds – sunflower and pumpkin;
  • chard;
  • avocado;
  • prune;
  • mango;
  • papaya;
  • pumpkin;
  • grape.

Folic Acid

Folic acid is a B-complex vitamin that helps prevent cancer, strengthen hair and nails, improve skin health and brain activation, and benefit the heart, in addition to significantly boosting immunity.

Here are foods rich in this vitamin:

  • broccoli;
  • cabbage;
  • spinach;
  • bean;
  • lentils;
  • boiled okra;
  • beet;
  • peanut;
  • boiled egg;
  • cooked black beans;
  • mushrooms – shimeji and shitake.


Some foods produce beta-carotene and Lycopene, contributing to the body’s defense system and preventing infections, flu, and colds. Intake of beta-carotene converts to vitamin A with antioxidant action.

As an antioxidant, Lycopene is responsible for preventing damage caused by free radicals to cells and, consequently, disease prevention. Let’s look at the foods most affluent in carotenoids:

  • papaya;
  • mango;
  • khaki;
  • carrot;
  • pumpkin;
  • tomato;
  • beet;
  • passion fruit.


Zinc is a mineral that helps fight the cold, the flu, and the decline in immune activity due to age, and it also influences over 300 chemical reactions in the body — if zinc levels are low, the immune system can be seriously compromised.

The main sources of zinc are:

  • whole grains;
  • chestnuts;
  • bean;
  • lentils ;
  • pea;
  • chickpea;
  • nuts;
  • chestnuts; almonds;
  • vegetable oils – sunflower, wheat germ, corn, canola.


Another mineral with antioxidant power, protection, and defense action for the immune system fighting free radicals. A differential of selenium is that it accelerates the body’s healing.

Selenium-rich foods:

  • mushrooms – champignons;
  • Sesame;
  • sunflower seed;
  • Brazil nuts;
  • wheat;
  • rice;
  • egg yolk;
  • chicken;
  • whole grain bread;
  • cheese.

Do not fear a nutrient deficiency; a well-applied diet will meet your body’s needs and strengthen your immune system.

Also, the market can collaborate, offering balanced products specifically for those who want to change their habits but still don’t have time to cook or prepare a fresh menu daily – practicality speaks louder and ready-to-eat foods are excellent.

Also Read: Here’s How You Can Boost Your Health With Vitamin D

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