Foods that can help build the immune system

Over time our immune system can struggle to keep up with our busy lives and the much loved aging. So here is a list of foods that can boost the immune system.

We all reach a point when our body just can’t keep up and needs a little help

Here is a list of Foods That Can Boost the Immune System

Orange Juice

Orange juice is a popular drink that is often seen as healthy. It is packed with vitamins and nutrients, but how does it compare to other types of fruit juice? Most types of fruit juices are high in sugar, which can lead to cavities and weight gain. Orange juice has less sugar than other fruit juices because the oranges are not peeled or juiced before they are eaten.

Orange juice is a drink that is filled with many health benefits. It is filled with Vitamin C, potassium, and antioxidants.

Not only that, it helps to prevent osteoporosis, and it also helps to prevent cancer. Drinking orange juice also helps to lower blood pressure and reduce the risk of heart disease.

Orange juice is a good source of: 

  •  Vitamin C
  •  Vitamin A
  •  Calcium
  •  Iron
  •  Folate

Orange juice with pulp is a good source of fiber. Studies have shown that fiber helps the body maintain digestive health and may lower your risk of conditions like diabetes, heart disease, and some types of cancer.

Bell Peppers

Not only are red bell peppers a decent source of iron, they are also exceptionally rich in vitamin C, which increases the absorption of iron from your gut. Bell peppers are a rich source of vitamin C, vitamin A, and potassium, and they also contain folate, which is important for pregnant women.

Dietary iron absorption increases significantly when you consume fruits or vegetables high in vitamin C.

For this reason, eating raw bell peppers alongside iron-rich foods — such as meat or spinach — may help increase your body’s iron stores, cutting your risk of anemia.


Broccoli is a type of vegetable that is rich in vitamins and minerals. It also contains compounds that may help prevent cancer and other diseases. Broccoli has been found to be a good source of vitamin K, which is important for blood clotting and bone health.

Broccoli contains many different types of nutrients, including vitamin C, calcium, potassium, fiber, and folate. One cup of broccoli provides half the recommended daily intake (RDI) for vitamin C as well as over 100% of the RDI for both calcium and potassium. It also provides 20% of the RDI for folate.

It is loaded with a wide array of vitamins, minerals, fiber and other bioactive compounds as well as high levels of glucoraphanin, a compound that is converted into a potent antioxidant called sulforaphane during digestion.

It is also known to help manage blood sugar levels in people with Diabetes

  • Protein: 2.6 gram
  • Fiber: 2.4 grams
  • Vitamin C: 135% of the RDI
  • Vitamin A: 11% of the RDI
  • Vitamin K: 116% of the RDI
  • Vitamin B9 (Folate): 14% of the RDI
  • Potassium: 8% of the RDI
  • Phosphorus: 6% of the RDI
  • Selenium: 3% of the RDI

Lean Beef

The health benefits of lean beef are many. Beef is a great source of protein and iron. It’s also a good source of vitamin B, zinc and even contains all the essential amino acids and is referred to as a complete protein.

Lean beef has fewer calories, less fat, and more protein than other types of meat such as pork or chicken. This can be beneficial to people who need to lose weight or keep their weight in check for medical reasons such as diabetes, high cholesterol, or high blood pressure. Lean beef is also relatively inexpensive when compared with other types of meat like lamb, veal, or buffalo – making it an economical choice for those on a budget as well as those who want to eat

Iron deficiency is one of the most common causes of anemia. The main symptoms are tiredness and weakness.

It is also essential to help maintain and grow muscle mass. Its beta-alanine content may reduce fatigue and improve exercise performance


Spinach is an excellent source of nutrients. It is rich in vitamins, minerals, and antioxidants that are vital for a healthy life.

As well as being anti-inflammatory and anti-cancerous, spinach is especially important for healthy eyesight, helping to prevent macular degeneration and cataracts. It helps restore energy, increase vitality and improve the quality of the blood flow and pressure by relaxing the blood vessels, which contributes to heart health.

And Spinach contains high amounts of vitamin A, vitamin K, folate, manganese, thiamine and zinc. It also contains the important antioxidant lutein which helps to protect against age-related macular degeneration.

The high levels of iron in spinach help to increase the amount of haemoglobin in the body, which transports oxygen to cells throughout the body. This can help to prevent anaemia and improve energy levels, with that there is the reduced risk of heart disease and stroke.

Spinach is also an excellent source of vitamin K as well as being a source of magnesium, calcium and phosphorus. These nutrients are essential for maintaining bone health


Eggs are a healthy and nutritious food, containing many vitamins and nutrients. However, there have been conflicting reports about the health benefits of eggs. Some studies show that eggs raise cholesterol levels while others show no significant change in cholesterol after eating eggs for one week or more.

Eggs are a nutritious food that provides many essential nutrients to the body. They contain high-quality protein that boosts metabolism and helps burn fat. Eggs also provide lutein, which is an antioxidant that protects the eyes from age-related macular degeneration. Furthermore, they provide vitamin A and D, which promote healthy skin and hair growth.

Eggs are a very good source protein with most of it found in the egg white (which includes vitamin B2 and lower amounts of fat than the yolk). They are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper. Egg yolks contain more calories and fat than the whites and are a source of fat-soluble vitamins A, D, E and K and lecithin


Yogurt is a fermented milk product with a long history of use in many cultures. It is often made from cow’s milk, but can also be made from the milk of other mammals, such as goats or sheep. Yogurt is produced by introducing live bacteria into the milk to act on the lactose in the milk and cause lactic acid production.

The health benefits of yogurt are still up for debate, but it’s widely agreed that it has many benefits for gut health and immunity. Yogurt may also reduce blood pressure and improve bone strength. Some studies have shown that people who eat yogurt regularly are less likely to develop type 2 diabetes or heart disease than people who don’t eat yogurt at all.

So with yogurt will get a good dose of animal protein (about 9 grams per 6-ounce serving), plus several other nutrients found in dairy foods, like calcium, vitamin B-2, vitamin B-12, potassium, and magnesium.

There is some evidence to suggest that yogurt with active cultures may help several gastrointestinal conditions like

  • Lactose intolerance
  • Constipation
  • Diarrhoea
  • Colon cancer
  • Inflammatory bowel disease

Another study indicated that probiotics may enhance resistance to and recovery from infection and that yogurt can reduce the risk of High Blood Pressure


Salmon is a rich source of omega-3 fatty acids, which are essential for improving heart health. Omega-3s also have many other benefits. They can help prevent arthritis, depression, and Alzheimer’s disease. Salmon also contains vitamin D, which is important for bone health and reducing the risk of cancer.

The best way to enjoy salmon is to grill it with lemon juice and olive oil or bake it with dill sauce.

It is very low in saturated fat and a good source of protein. It’s also one of the best sources of vitamin B12. Furthermore, it’s also bursting in potassium and other nutrients like iron and vitamin D.

The vitamin B12 keeps blood and nerve cells happy and helps you make DNA. The real beauty of salmon is its wealth of omega-3 fatty acids. Most omega-3s are “essential” fatty acids. Your body can’t make them, but they play critical roles in your body. They can lower your chances of having:

  • Cardiovascular disease (including heart attack and stroke)
  • Some types of cancer
  • Dementia
  • Alzheimer’s and other cognitive diseases

They can even help ease the effects of rheumatoid arthritis.


Try adding the following to your diet 

  • Orange Juice
  • Bell Peppers
  • Broccoli
  • Lean Beef
  • Spinach
  • Eggs
  • Yogurt
  • Salmon

See also:

papaya, plumeria, breakfast-4816673.jpg

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