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 contains many beneficial nutrients — most notably Vitamin C — but you should consider the amount of sugar in each serving. You may want to limit your intake or choose a 100 percent fruit juice version that doesn’t contain added sugar. 

Orange juice is a good source of: 

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 

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 one vegetable that is seriously packed with goodness. 

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

Beef is an excellent source of high-quality protein. It contains all of the essential amino acids and is referred to as a complete protein.

Beef is a rich source of iron

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


As well as being anti-inflammatory and anti-cancerous, spinach is especially important for healthy eye sight, 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 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 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


Firstly, as we know yogurt comes from milk. 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

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


It is very low in saturated fat and a good source of protein. It’s also one of the best sources of vitamin B12. 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:

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