9 Immune System Boosters That You Should Use Daily

We should have learned our lessons well after the COVID 19 pandemic rocked the world more than one year ago. It showed us how ill-prepared we are with our health. Many succumbed to the illness while others have to undergo the near-death experience. This only means that we are all vulnerable to infections.

Our vulnerability to infections and other illnesses shows the overall condition of our immune system, the so-called first-line defender of our body against infection. Generally, the immune system may start to decline at age 60, but there may be instances that the immune system will weaken while a person is younger. Signs that the immune system is weak include being easily stressed out, often having colds, frequent tummy troubles, sores that are hard to heal, and being easily infected.

To prevent the immune system from weakening, right diet, quality sleep, regular exercise, and a healthy lifestyle can help. When it comes to diet, the following are tested to boost the immune system. Including them in your meals each day will surely help bolster your immunity against illnesses. Here are 9 of the most powerful natural immune system booster that is easily available:

Red Bell Peppers

We always look for vitamin C when we catch a common cold or start coughing. And do you know that red bell peppers can be one of the richest sources of vitamin C? Think of some way to include this vegetable in your dishes and you will have your daily dose of vitamin C. Besides vitamin C, red bell peppers are also packed with beta-carotene, which are antioxidants that can fight cancer and other illnesses.


Oranges or other fruits in the citrus family are packed with vitamin C. Vitamin C is known to increase the production of white blood cells or lymphocytes. These white blood cells either produce antibodies that attack bacteria or destroy the body’s cells that have been taken over by viruses that may have become cancerous.
Oranges or other citrus fruits can be eaten fresh, juiced, or included in dishes or pastries.


There may be no problem incorporating garlic in your meals as it is a popular spice in almost all cuisines in the world. Garlic is widely used in Asian medicine to fight infection. It is also a popular natural alternative to lower blood pressure and slow down the hardening of arteries. Having them will surely spice up dishes. They can also be bought in powdered form.

Ginger and Turmeric

Both belong to one family of root crops. Turmeric can be recognized for its yellow color and distinct taste. Both are an essential component of Asian cuisine, most especially that of Indian. Ginger and turmeric have anti-inflammatory properties which makes them potent options to treat bone and joint pain. Ginger can be used to treat sore throat and nausea. On the other hand, turmeric, with its curcumin content can decrease exercise-induced muscle damage. It is also known for its antioxidant, antibacterial, and antiviral properties.


Spinach is also a rich source of vitamin C, antioxidants, and beta-carotene, making it a powerful immunity booster. Cook spinach as little as possible to get the most of its nutrients.


Broccoli is a cruciferous vegetable that should be included in your meals as regularly as possible. It is one of the richest vegetables out there with a variety of nutrients such as vitamins A, C, and E, fibers, and antioxidants. It is delicious even if you take it as a salad or cook as lightly as can be. This will preserve all the nutrients which are helpful for a stronger immune system.


The main ingredients of yogurt are milk and live active culture. While milk contains calcium and protein, people focus on the benefits of live active culture that may include lowering the risk of certain conditions such as type 2 diabetes, irritable bowel syndrome, ulcerative colitis, obesity, rheumatoid arthritis, and Crohn’s disease.

Yogurt is also rich in vitamin D, which helps regulate the immune system. When buying yogurt, be wary of the sugar content.

Almond and Sunflower Seeds

During lazy afternoons or during your office breaks, munch on almonds or sunflower nuts. Even if they are small in size, they contain a high amount of antioxidants. Both snacks have vitamin E, which can be as powerful as vitamin C when fighting infection.


This exotic fruit is a favorite dessert. It has natural anti-inflammatory properties because of its papain content. Papaya is also rich in vitamin C, magnesium, potassium, and folate, all of which are beneficial for your overall well-being.

To achieve overall well-being, one of the most important aspects to give importance is our immune system. It is good that nature has given us these amazing foods that can boost our immunity against diseases. It is our choice to make good use of them.

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