Foods to boost adult immunity

Immunity plays an important role in human life, as it is the body’s first line of defense against pathogens and prevents them from entering the body. This system performs the most important vital processes for cells and various organs of the body, and is unique in its extraordinary ability to identify a large number of foreign objects that cause pathogens. The risk of contracting the disease or not varies depending on the strength and weakness of human immunity, and in this article foods to enhance immunity for adults will be presented.

Foods to boost immunity in adults:

The most important essential foods that help boost immunity in adults:

Broccoli :

Broccoli is one of the most important vegetables rich in vitamins and minerals. It’s packed with vitamins A, C, and E. It’s also high in many antioxidants and other fibers, so it’s one of the best healthy foods you should have. on your table, and you can include it in many foods or cook it on its own.

Garlic :

Garlic is one of the most available ingredients in almost every home in the world, and it’s a great blessing. Garlic is important and necessary and must be included in the preparation of all foods. It is also a powerful anti-infective, it can lower blood pressure, slow down the hardening of the arteries, and also effectively and powerfully boost immunity because it contains sulfur compounds such as allicin.

Ginger :

Ginger is one of the most important herbs that help reduce inflammation. It helps reduce sore throats and other inflammatory diseases. It also helps reduce nausea and reduce chronic pain in addition to its cholesterol-lowering properties. It can be entered into many foods and sweets.

Spinach :

Spinach is not only high in vitamin C, but it’s also packed with antioxidants and beta-carotene, which boost the immune system’s ability to fight infections. They can be prepared with a shower and a light cooking level as this increases vitamin A and maintains it retaining its other natural nutrients.

Yogurt :

Yogurt is one of the most famous foods, old and new. It boosts your immune system and helps it fight off disease. It is also an excellent source of vitamin D, and this vitamin strengthens the body’s natural defenses against disease. It is better to eat plain plain yogurt instead of the one rich in sugars and additives. You can sweeten your own yogurt with healthy fruits and honey.

Almonds :

Almonds are one of the most important foods containing vitamin E, and this vitamin is the key to a healthy immune system, and it takes its place directly behind vitamin C. It is considered one of the vitamins most famous fat-soluble, because it requires good fat absorption. One of the most famous nut-rich foods, especially almonds, half a cup of a shelled almond provides 100% of the daily recommended amount of vitamin E.

Turmeric :

Turmeric is one of the most important components of foods in many countries around the world, and it has been used for many years as an anti-inflammatory and has helped treat both arthritis and rheumatoid arthritis, and it also helps reduce muscle damage caused by exercise. .

Green tea:

Green and black teas are packed with antioxidants, but green tea excels because it helps boost immune function, and is best steamed and not over-fermented. Green tea is also a good source of amino acid L-theanine, and this acid helps produce compounds that fight germs in cells. T cells of your body’s white blood cells.

Papaya :

It is also one of the fruits rich in vitamin C, as you can get 224% of your daily vitamin C intake by eating a papaya, and it also contains a digestive enzyme that has effective anti-inflammatory effects. Papayas also contain potassium, vitamin B and folate in reasonable amounts, all of which are beneficial for the overall health of the body.


Kiwifruit is packed with essential nutrients, including folate, potassium, vitamin K, and vitamin C. While vitamin C stimulates white blood cells to fight infections, the other nutrients in kiwifruit keep the rest of the body functioning. properly.


Chicken soup has a placebo effect on the body as it helps to improve cold symptoms and protect against disease in the first place because poultry is rich in vitamin B6 which plays a key role in many chemical reactions inside the body, in addition to its importance for the formation of serious and healthy red blood cells, so chicken soup A good choice for you because it contains gelatin, chondroitin and other nutrients beneficial for healing of the intestine and the strengthening of immunity.

Sun-flower seeds :

These seeds are packed with nutrients, such as phosphorus, magnesium and vitamin B6, in addition to being high in vitamin E, which is a powerful antioxidant and works to regulate and maintain immune system function.

Vitamin G:

Vitamin G helps strengthen the immune system, and since your body does not produce or store this vitamin, you must include it in your daily meals to maintain your health, as vitamin C increases the production of white blood cells, and these cells are the key to fighting the infection. As for foods rich in this vitamin, most citrus fruits are rich in it and can be easily added to your meals. The best known of these foods are:

  • Grapefruit
  • orange
  • tangerines
  • lemon
  • clementine


Certain types of shellfish are rich in zinc, and although zinc does not require as much attention as other vitamins and minerals, the body needs it for immune cells to function effectively, so you should get the necessary daily amount. for the body because getting a large percentage of it can turn things around and prevent the immune system from being able to perform its function, and for the recommended daily amount of zinc, “adult men 11 milligrams and women 8 milligrams.” As for the types of oysters that contain zinc:

  • Crab
  • slugs
  • Lobster
  • Molds

Tips for boosting immunity in adults:

Parmi les conseils les plus importants qui peuvent être suivis pour renforcer l’immunité chez les adultes :

  • Go for a walk daily, because of its role in strengthening and activating white blood cells.
  • Avoid being completely stressed.
  • Obtaining beneficial bacteria from different foods, the most important of which is milk.
  • Eat more garlic with meals.
  • Rely on olive oil for nourishment instead of processed vegetable oils.
  • Eat a balanced diet.
  • Eat vegetables and fruits.
  • Drink hot beverages, such as tea and herbs.
  • Reduce daily sugar intake.
  • Quit smoking permanently

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