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10 Suggested Foods That Boost the Immune System



1.Citrus Fruits

Most people turn straight to vitamin C after they’ve caught a cold. That’s because it helps build up your immune system. Vitamin C is thought to increase the production of white blood cells, which are key to fighting infections. Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it’s easy to add a squeeze of this vitamin to any meal. Popular citrus fruits include, grapefruit, oranges, clementine, tangerines, lemons and limes.


2.Red Bell Peppers

Red bell peppers contain almost 3 times as much vitamin C (127 mg) as a Florida orange (45 mg). They’re also a rich source of beta carotene. Besides boosting your immune system, vitamin C may help you maintain healthy skin. Beta carotene, which your body converts into vitamin A, helps keep your eyes and skin healthy.



Broccoli is supercharged with vitamins and minerals. Packed with vitamins A, C, and E, as well as fibre and many other antioxidants, broccoli is one of the healthiest vegetables you can put on your plate.



Garlic has an active ingredient that can fight various types of bacteria. Taking two cloves of raw garlic a day or mixing it in cooking can be good for the body.



Ginger is another ingredient many turn to after getting sick. Ginger may help decrease inflammation, which can help reduce a sore throat and inflammatory illnesses. Ginger may help with nausea as well. While it’s used in many sweet desserts, ginger packs some heat in the form of gingerol, a relative of capsaicin. Ginger may also decrease chronic painTrusted Source and might even possess cholesterol-lowering propertiesTrusted Source.



Spinach made our list not just because it’s rich in vitamin C — it’s also packed with numerous antioxidants and beta carotene, which may both increase the infection-fighting ability of our immune systems. Similar to broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients. However, light cooking makes it easier to absorb the vitamin A and allows other nutrients to be released from oxalic acid, an antinutrient. Check out some spinach recipes here.



Yogurt mengandungi probiotik, iaitu bakteria sihat yang menjaga usus bebas dari kuman yang membawa penyakit. Mengkonsumsi hanya 198 gram yogurt sehari dapat membantu tubuh menjadi lebih sihat dan kuat.


8.Green tea

Known as one of the most nutritious drinks, green tea is rich in Vitamin C and flavonoids, an antioxidant that helps the body fight the formation of free radicals. Green tea also contains epigallocatechin gallate (EGCG) a very effective antioxidant to enhance the body's immune system.


9. Mushroom

It is said that there are 300 species of mushrooms that act as a turbo shot against the body's immunity and help the detoxification process and support healthy gut flora. Shiitake mushrooms and white button mushrooms are good examples of mushrooms for immunity.


10. Shellfish

Seafood such as oysters, lobsters, crabs and shellfish contain selenium which helps white blood cells produce cytokines, a protein that removes the flu virus from the body. There are more ways to boost your body immune system. Eating just one of these foods won’t be enough to help fight off the flu or other infections, even if you eat it constantly. Pay attention to serving sizes and recommended daily intake so that your body get enough vitamin.



Resources :

  1. https://www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system
  2. https://www.liputan6.com/lifestyle/read/4204075/15-makanan-yang-bisa-meningkatkan-sistem-imun-tubuh-bagian-1
  3. Hospital Islam Az-Zahra (HIAZ) - https://www.facebook.com/Hospital.Islam.AzZahrah/

Date of Input: 30/10/2020 | Updated: 27/05/2021 | aslamiah


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