The human body contains many different systems that all need to work together to keep everything inside the body working. The immune system is one of these intrigued systems that the body needs to function properly. The immune system consists of organs, tissues, and cells that all work in combination with each other to protect the body against foreign substances that may cause harm or result in a disease.

If a person lives a healthy life that combines both frequent physical activity and a diet that consists of healthy foods, their immune system is usually in a healthy state and able to defend the body against fungi, parasites, and bacteria. Unfortunately, when a person does not practice healthy habits, their immune system may not be in good shape, which can lead to a higher risk of developing infections and becoming sick.  Here we will share 15 of the most vital foods that you should include in your diet to maintain a healthy immune system.

  1. Kale

Kale is considered to be one of the healthiest vegetables on earth. The vegetable is known as a leafy green and can be consumed either cooked or raw. Kale contains vitamin A, vitamin K, vitamin C, manganese, calcium, magnesium, potassium and many more nutrients. This leafy green is excellent for boosting the immune system, and it is also beneficial for losing weight, which means it is the ideal food to add to the daily diet plan.

Also Read: Kale Juice Benefits

  1. Ginger

Ginger is a compound that many people use in cooking and baking. It has a unique taste, and it has many nutritional facts. Ginger can help to restore proper function in the immune system. It is also beneficial for relieving the symptoms of morning sickness.

  1. Oats

Oats is usually consumed as a breakfast food in the morning. It is easy to cook up a batch of oats, and there are many toppings you can add to make it taste really good. Oats contain beta-glucan, a type of fiber that helps to boost the body’s immune function and ward off infections.

  1. Oranges

Oranges are citrus fruit that is often recommended to people who have a common cold as it is very high in vitamin C, a vitamin that has a potent (positive) effect on the immune system. In fact, consuming just two oranges provides you with an entire day’s recommended vitamin C intake. Oranges also contain vitamin A and E – these are also vitamins that are beneficial for the immune system.

  1. Salmon

Salmon is a very beneficial fish that is high in omega-3 and omega-6 fatty acids. The fish also contains vitamin A, vitamin B6, vitamin B12, folate, iron, zinc and more. Many of these nutrients are essential for regulating immune function.

  1. Oysters

Oysters are very popular among both genders due to their aphrodisiac properties. The seafood is believed to provide both men and women with a significant boost in sex drive. This, however, isn’t where the benefits of oysters stop. Due to the high selenium and zinc content in oysters, as well as omega-3, vitamins, magnesium and other substances, oysters are also excellent for supporting the immune system.

  1. Wild Blueberries

Blueberries have long been valued for their high antioxidant content. A specific type of antioxidant that is found in blueberries, known as phytonutrients (anthocyanin), can help to protect the body against damage from free radicals. Free radicals can damage the body’s DNA and cell membranes. It can also lead to degenerative diseases, often associated with age.

  1. Bananas

Bananas are known for its high level of potassium, but the fruit has many other nutrients that are also beneficial for the body. Bananas also contain zinc, selenium, protein, vitamin A, vitamin B6, copper, and iron. All of these nutrients helps to regulate immune function and keep the immune system working fine.

  1. Garlic

Garlic is often used in savory dishes. It can be used while cooking, in salsas, butter and it can be served with meat. Garlic also has many beneficial compounds that can improve certain biological features. Garlic can help to boost T-cell volume (the cells that fight against viruses), it guards the body against the common cold, and it can effectively reduce stress (stress can hurt the immune system).

  1. Avocados

Avocados are tasty fruit that is also very versatile. They can be used for sauces, consumed raw and it can even be used in cooking. The fruit has a lot of flavors and a creamy texture. Avocados are high in many nutrients that are essential to human health. The fruit also contains glutathione, which is an antioxidant that contributes towards better immune function.

  1. Butternut Squash

A butternut squash is a winter squash that has a nutty, but sweet flavor. Its taste is associated with the taste of a pumpkin. The vegetable contains many nutrients, including potassium, protein, calcium, magnesium, iron, vitamin C and vitamin A. Many of these nutrients play a vital role in the health of the immune system.

  1. Mushrooms

Mushrooms are well-known for their high vitamin D content. In addition to the vitamin D found in mushrooms, they also contain vitamin C, calcium, protein and fiber. A lot of minerals and b-vitamins are also found in this food. This combination of nutrients helps to balance immune function.

  1. Red Bell Peppers

People often think that oranges and other citrus food are the best sources of vitamin C, one of the essential vitamins that boost the health of the user’s immune system. This, however, is not true as red bell peppers have up to 200% more vitamin C than citrus fruit, making red bell peppers an essential for your diet if you plan on improving your immune system.

  1. Turmeric

Turmeric is a spice that is most popular for its ability to give curry dishes a golden color. It can also be added to rice and other foods to enhance their color and add a warm, earthy taste. Turmeric has many benefits, and it is known to be more powerful as certain drugs that are used to fight against inflammation. The specific compounds that offer these health benefits are mostly the curcumin content found in this spice.

  1. Kiwi

Lastly, we could not complete this list without including kiwi. This fruit is also called the Chinese gooseberry. It has a dense nutrient profile and includes vitamin C, vitamin K, folate, potassium and many more nutrients. The most important for individuals who tends to get flue easily is the vitamin C content, but they all play a big role in kiwi’s ability to support the immune system.

Must Watch: 7 Tips How You Can Maintain Healthy Weight



The immune system plays a vital role in the human body and, without it, the human body cannot fight off infections. A weakened immune system can cause many symptoms to develop that may cause a person to become sick much quicker than before. Strengthening the immune system with scientifically-proven natural compounds often helps to increase immune function, which will then, in turn, ward of infections. In cases where a person would like to maintain their immune function while losing weight, they should opt for a dietary supplement like Garcinia Burn, which will provide them with the ability to lose weight without having to restrict what they eat to a point where their immune system suffers.

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