7 Best Foods for Improving Your Immune System

The immune system is precisely that — a system, not a single entity. To function well, it requires balance and harmony.

7 Best Foods for Improving Your Immune System

Scientists have long recognized that people who live in poverty and are malnourished are more vulnerable to infectious diseases. (1)

If you suspect your diet is not providing you with all your micronutrient needs — maybe you don’t like vegetables or you choose white bread over whole grains — taking a daily multivitamin and mineral supplement brings health benefits of many types, beyond any possibly beneficial effects on the immune system.

In order to help your immune systemВ to improve their condition, you shouldВ eat a well-balanced, healthy diet, says Monica Piecyk, MD, a rheumatologist at New England Baptist Hospital and an instructor at Harvard Medical School, both in Boston. (2)

Your diet should includeВ fruits, vegetables, and whole grains and also includes low-fat dairy and protein.

In this article we present to you the best foodsВ for this purpose:

Zesty Ginger

Zesty ginger root have therapeutic benefits for people with RA, according to a review published in 2014 in the journal Arthritis. They recommend one or twoВ tablespoonВ of fresh or dried ginger and sprinkling it on salad or veggies. Also, you can makeВ ginger tea, just put aВ ginger in a pot andВ pour it with hot water.

The ginger is recommended to be used in small doses, because theyВ act as a natural blood thinner.

Bounty of Beans

Red, pinto, navy, and black beansВ are an excellent source of protein, which plays an important role in building cells, including those of your immune system.

Beans are also rich inВ folate and other B vitamins, potassium, magnesium, and fiber, says Kim Larson, RDN,В founder of Total Health in Seattle and a spokesperson for the Academy of Nutrition and Dietetics.

Yogurt with Probiotics

Yogurt and other products of these type haveВ friendly bacteria called Probiotic. This bacteriaВ can boost your immune system, but you should consume it everyday toВ get the benefit.

Green Vegetables

Dark green vegetables such as kale, spinach, and Swiss chardВ are great immune-boosting foods. They are rich inВ vitamins C, K, and folate. The darker the leaf, the more antioxidants it has.

Extra-Virgin Olive Oil

Two or three tablespoons of extra-virgin olive oil each day can provide an immune system boost because olive oil has anti-inflammatory properties and is a good source of antioxidants.


It is recommended to eat fish two to three times a week. Also, there are availableВ fish oil capsules which canВ help you to get the recommended amounts of omega-3s.

Green Tea

Polyphenol present inВ greenВ tea has protective health benefits and may slow the progression of osteoarthritis, a common type of arthritis associated with aging, according to aВ lab study published inВ Arthritis Research & Therapy in 2014.

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