What are the best types of food to strengthen the immune system?

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To defend the body from external attacks, it is often enough merely to adjust the diet and consume the proper foods in healthy individuals. In truth, some foods include nutrients and vitamins that are essential for human health, and combining a balanced diet with a healthy and active lifestyle can help prevent seasonal illnesses as well as more serious diseases.

Fortunately, the Mediterranean diet is high in foods that help to boost the immune system, as well as vitamins A, C, and E, Omega 3, antioxidants, and valuable chemicals for our health. Let’s have a look at what they are.

Fruits and berries

Berries, despite their small size and high nutritional value, are an excellent source of vitamins and antioxidants. Blueberries, raspberries, currants, and wild strawberries contain bioflavonoids, which combat ageing, decrease cholesterol, fight inflammation, and preserve and build capillaries. Include them in your diet and experiment with them in savoury recipes.

Citrus fruits

Our immune system requires a lot of vitamin C, citrus fruits are high in vitamin C, so oranges, but also mandarins, grapefruits, lemons, and limes, are excellent choices. Vitamin C promotes the creation of white blood cells, but our bodies do not have the ability to store it, so eat citrus fruits to get a steady supply.


Not only berries, oranges and lemons have vitamin C, but so do kiwis, which are also high in vitamin K, potassium, and folic acid.  Pineapple and strawberries are also high in vitamin C.


Carotenoids are precursors of vitamin A, which has antioxidant and anticancer properties, therefore carrots and all orange-colored vegetables are appropriately considered immune-boosting meals. This is also due to the presence of alpha-carotene, lutein, and zeaxanthin, as well as other essential minerals and vitamins.

Dark chocolate

Also, dark chocolate has several qualities and benefits for our bodies. Dark chocolate contains antioxidant capabilities in addition to its mood-enhancing effects, but it must have at least 70% cocoa content.


It contains vitamins A, E, and K, as well as carotenes, in addition to vitamin C. Papaya, which is strong in flavonoids and selenium, also contains antioxidant characteristics that aid in the fight against free radicals and is well acclaimed for its effects on the skin and ageing. Potassium, zinc, and magnesium all contribute to energy and vitality.

Beans and Lentils

A superfood that is high in not just protein and fibre, but also vitamins and minerals. Chickpeas, beans, and lentils, whether dried or canned, are a valuable ally for our health and their lysine content promotes the formation of antibodies.

Yogurt with probiotics

If our intestinal flora is healthy, our immune system has the necessary protections to deal with external threats. This is why probiotics and lactic ferments are crucial for human health and should be consumed on a regular basis. Yogurt is a food high in live lactic ferments, making it an excellent ally for our immune system. You can also attempt it at home if you wish.

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