How to increase immunity?


A strong immune system is the basis of good health, but sometimes it takes some effort to strengthen it. For example, adjust your diet in such a way that the maximum of substances useful for immunity enter the body.

In this article, we will tell you about what foods make us healthier and more resistant to pathogens of various diseases.

Scientists, conducting many studies, were able to identify many products that positively affect human immunity. Here are the most famous of them:

  • green tea;
  • kiwi and citrus;
  • onion and garlic;
  • «live» yogurt without artificial additives and kefir;
  • seafood (including sea fish);
  • carrot;
  • berries: currants, blueberries, cranberries;
  • spices: cinnamon, ginger and others;
  • bell pepper;
  • tomatoes;
  • green vegetables: asparagus, broccoli;
  • greens (parsley, cilantro, dill).

Naturally, this list is far from complete — products from which immunity becomes stronger. However, in order to know how this or that food will affect the body, it is necessary to understand the significance of each of its elements. Doctors and nutritionists say that the following substances positively affect human immunity:


Proteins are the building material for our body, so it is they that help the cells affected by various viruses and bacteria to quickly recover and return to their previous functions. In addition, without proteins in the human body, the synthesis of immunoglobulins is impossible, and the lack of essential amino acids that make up their composition leads to disruption of the work of many organs.

Foods containing a large amount of protein are: legumes, cereals, nuts, seafood, mushrooms, cottage cheese, cheese, meat, eggs. Trying to balance your diet in terms of protein intake, you must remember that in our diet, proteins of both plant and animal origin must be present.

Vitamin C

Everyone has probably heard that vitamin C helps to strengthen the immune system: many mothers try to make their children eat as many foods containing this substance as possible during epidemics. Indeed, vitamin C makes us more resistant to hypothermia, viruses and stress, because it provokes the body to produce interferon and antibodies, with its help immune cells are created. The vitamin itself comes to us only with food, so the following products must be on the menu for both adults and children: kiwi, citrus fruits, rose hips, black currants, mountain ash, strawberries, lingonberries, cranberries, apples, sea buckthorn, green vegetables, tomatoes, sauerkraut, bell pepper.

Vitamin A

Vitamin A causes the body’s defenses to activate, it ensures the constant work of phagocyte cells, protects cells from free radicals, moisturizes the skin and mucous membranes, so that bacteria do not penetrate through them.

Vitamin A is found in the following foods: pumpkin, carrots, mangoes, peaches, tomatoes, apricots, peaches, melons, grapes, sea buckthorn, bell peppers, rose hips, legumes, as well as cod liver (and other fish), fish oil, eggs, cottage cheese, butter, cheese, offal.

It is worth noting that without fat, vitamin A is practically not absorbed by the body, so plant foods are best consumed with sour cream, cream, and vegetable oil.

Vitamin E

This vitamin fights well against aging of the body, and also prevents the development of inflammatory processes in cells and protects them from free radicals.

In order not to lack vitamin E, you need to include in your menu vegetable oil (olive, linseed, sunflower), nuts, sunflower seeds (preferably not fried), chicken eggs, butter, oatmeal, lentils.

B vitamins

These vitamins have the ability to well stimulate the immune system in crisis situations for a person, help the body produce antibodies to protect against viruses. The most significant B vitamins for us are riboflavin (or otherwise — B2), folic and pateonic acids (B9 and B5, respectively), thiamine (B1), pyridoxine (B6) and cyanocobalamin (B12).

There are these substances necessary to strengthen the immune system in the following products:

  • vitamin B1 — in asparagus, nuts, corn, liver, beans, barley, yeast;
  • vitamin B2 — in apples, turnips, chicken and quail eggs, beef, tomatoes, various types of cabbage, fresh peas;
  • vitamin B5 — in the yolk of eggs, cereals, green vegetables, peanuts;
  • vitamin B6 — in vegetables, fish, meat;
  • vitamins B12 and B9 are often found in foods at the same time, quite a lot of them are chicken eggs, soybeans, salads of various kinds, onions, melons, oranges, liver, brewer’s yeast.


Without zinc, the synthesis of hormones of the immune gland called “thymus” becomes impossible, it is also responsible for the normal level of cortisol, helps to form phagocytes (immune cells), and also increases the effectiveness of vitamins A and C in terms of strengthening immunity.

Rich in zinc: liver, seafood, nuts, oatmeal, many legumes, cheese, chicken yolks.


This element is actively involved in the creation of antibodies that resist infections, it protects the cells of the human body from free radicals and ensures the safety of zinc in the body, without which, as mentioned above, our immune system would not work satisfactorily.

To provide yourself with a sufficient amount of selenium, you need to eat the following foods that have a positive effect on immunity: unroasted cereals, sunflower seeds, mushrooms, seafood (including sea fish), garlic.


Iodine is needed by the thyroid gland to produce hormones that are part of the immune system.

This element is contained in sea fish and other seafood (including fresh seaweed), carrots, legumes, garlic, eggs, oats, champignons, pork, milk, herbs, butter, hard cheeses.

Bifido- and lactobacilli

These bacteria useful for humans can be found mainly in fermented milk and sour products (for example, kefir, yogurt, tan, kvass, pickled apples, sauerkraut). We need them because with their help a favorable environment is formed for the growth of the number of cells that fight infections, and bifidus and lactobacilli do not allow pathogenic microorganisms to develop in the intestines and improve digestion.

Alimentary fiber

Dietary fiber is very important for the formation of immunity, as they adsorb many harmful substances and remove them from the body, lower cholesterol, stimulate the intestines and normalize its microflora, soothe various inflammations and make immune cells work in a more active mode.

So that the body does not experience a lack of dietary fiber, it is imperative to include raw vegetables and fruits, nuts, oatmeal, and bran in your daily diet. The latter, by the way, can simply be bought in crushed form and added according to the instructions to salads, soups and other dishes.


Contained in large quantities in garlic, onions, blueberries, blackcurrants, horseradish and are distinguished by the fact that they accelerate the restoration of damaged tissues, and also destroy many pathogens, including fungi and mold.

Unsaturated fatty acids (so-called «omega-3»)

These acids have a direct effect on the immune system, strengthening it, in addition, they reduce the risk of inflammation and protect against cancer.

Fatty varieties of marine fish, walnuts, almonds, pecans, linseed and rapeseed oils, tofu, spinach, pumpkin are rich in unsaturated fatty acids.

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