12 types of immunity-boosting foods to include in your diet

Immunity can be defined as the body’s defense, which acts through defense cells and the production of antibodies that fight invading organisms (antigens). There are some foods that increase immunity, but it is worth noting that they do not “act alone”. The diet should be balanced, varied and rich in vitamins and minerals, as well as balanced.

12 types of foods that boost immunity

Camila Pedrosa (CRN 15858), nutritionist at Viver Nutrição e Gastronomia, cites the main foods that help boost immunity and their characteristics:

1. Garlic: It is rich in allicin, sulfur, zinc, selenium – important substances to prevent colds and flu. Garlic helps fight fungi and bacteria, as well as preventing inflammation and infections.
2. Citrus fruits: for example, orange, acerola, pineapple, lemon, strawberry, tangerine and kiwi, which are rich in vitamin C – which, in turn, helps to increase the production of white blood cells – and have antioxidant action, among other benefits.
3. Tomato, papaya, guava and watermelon: rich in lycopene, which helps to improve vascular function and has a great antioxidant capacity, increasing the body’s resistance.
4. Ginger: rich in gingerol, it has antioxidant, anti-inflammatory and antimicrobial properties that protect the body, offering numerous health benefits as a whole.
5. Brazil nut: it is rich in selenium, a powerful antioxidant. To give you an idea, the consumption of two nuts a day is enough to cover the daily needs of selenium.
6. Onion: is rich in saponin, anthocyanin and quercetin (an immune function enhancer), preventing viral and allergic diseases. In addition to the antioxidant power, it is considered a natural anti-inflammatory and helps in the treatment of hypertension and high cholesterol.
7. Natural yogurt: rich in probiotics, it improves the intestinal flora and strengthens the immune system.
8. Beetroot: has a high concentration of vitamin C, in addition to vitamins A, B1, B2, B5, sodium, phosphorus, calcium and potassium. All of this helps control blood pressure and helps to strengthen immunity and fight free radicals.
9. Dark green vegetables: broccoli, cabbage, watercress, arugula and spinach have folic acid, in addition to vitamins A, B6 and B12, important substances that act in the maturation of immune cells, helping to make the body more resistant to infections.
10. Foods rich in zinc: because zinc acts directly on the functioning of lymphocytes, improving the body’s defenses. Meat, whole grains, nuts, seeds and legumes (beans, lentils, peas, chickpeas) are examples.
11. Foods that source omega-3s: Omega-3s found in some cold, deep-water fish (salmon, sardines, herring) and seeds (chia and flaxseed) help boost immune function and reduce inflammation.
12. Propolis: has proteins and is a product recognized for having the ability to regulate the immune system, stimulating specific receptors and the production of cytokines, in addition to having antibacterial, antiviral, antimicrobial, antioxidant and anti-inflammatory properties.

It is worth noting that no type of food, in isolation, is capable of strengthening a person’s immunity to the point of leaving it fully protected. Strengthening immunity predicts good habits. “Some factors are essential for good immunity, such as healthy eating, physical activity, sleep, lifestyle and stress reduction”, says Camila.

Foods that boost children’s immunity

Camila highlights that natural foods such as fruits and vegetables are the best options to strengthen children’s immunity.

It is important that good eating practices are introduced from an early age to children precisely so that they become habits that will contribute to a stronger immune system throughout life.

Home remedies to boost immunity

By joining nutritious ingredients it is possible to arrive at good recipes that contribute to strengthening the immune system. Check out some examples:

Tea to boost immunity

Juliana Goes presents a tea suitable for those who have a cold, flu, low immunity, in short, needing to recover faster. It works with the various benefits of the ingredients used, which are lemon, honey, garlic and ginger.

Juice to boost immunity

Nutritionist Patrícia Leite recommends an easy-to-make, inexpensive juice full of nutritious ingredients to strengthen immunity. You will need water, oranges, lemons, ginger, kale and boiled yams.

Vitamin to boost immunity

This vitamin based on milk kefir, coconut milk, water, cooked yams, ginger, Brazil nuts and lemon is an indication of nutritionist Patrícia Leite for those who always get a cold, have recurrent infections and/or simply feel that the immunity is lower.

It is important to remember that these and other recipes should not be seen as “miraculous”, but as something complementary, and should be associated with good habits (such as balanced diet, adequate sleep, physical activity) if the idea is to strengthen immunity. .

Are there foods that lower immunity?

Camila explains that some foods should indeed be avoided because they have no nutritional value, are rich in sugars, fats, sodium, additives and, therefore, inflame the body, leaving the immune system more fragile.

Foods you should avoid

• Instant noodles;
• Soft drinks;
• powdered juices;
• breakfast cereals;
• powdered soups;
• sausages;
• filled biscuits;
• Packaged snacks;
• sausages;
• Ready seasonings;
• salad dressings;
• Margarine, among other ultra-processed foods.

Eating well is, therefore, one of the main factors that positively influence immunity, that is, the protection of the body against bacteria, fungi, viruses and parasites. Enjoy and learn about foods you should eat every day.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.