10 Immune-Boosting Recipes (2024)

FAQs

How do I boost my immune system quickly? ›

Vaccines, such as the flu vaccine, build immunity against specific diseases. Some additional ways you can strengthen your immune system are eating well, being physically active, maintaining a healthy weight, getting enough sleep, not smoking, and avoiding excessive alcohol use.

Apples, berries, tomatoes, celery and onions (veggies and fruits) Yogurt, sauerkraut and kombucha (probiotics) Salmon, walnuts and chia seeds (omega-3 fatty acids)

Extra virgin olive oil, rapeseed oil, sunflower oil; Fatty fish: Mackerel, salmon, tuna; Nutritional nuts: Chia seeds, walnuts, almonds, sunflower seeds, etc. The above foods have the effect of eliminating HP bacteria, restoring the lining of the stomach and reducing the risk of stomach ulcers.

Increasing vitamin intake.

Vitamins B6, C and E are all known for their immune-boosting properties. You can get all of these vitamins from a well-balanced diet, so you don't need supplements. Some foods rich in these vitamins include eggs, bell peppers, spinach and almonds.

A diet high in ultra-processed foods, added sugar, sodium and saturated fat may increase chronic inflammation and reduce your immune function. This, in turn, increases your risk of chronic health conditions such as type 2 diabetes and heart disease.

Citrus fruits

That's because it helps build up your immune system. Vitamin C is thought to increase the production of white blood cells, which are key to fighting infections. Most citrus fruits are high in vitamin C. With such a variety to choose from, it's easy to add a squeeze of this vitamin to any meal.

Bananas are not only a prebiotic food – supporting gut health – they are high in vitamin B6. This vitamin is needed to keep the immune system functioning properly. Bananas are an excellent base for your next smoothie! Other foods high in vitamin B6 include cold-water fish, lean chicken breast, chickpeas and potatoes.

Can Apple cider vinegar boost immune system? ›

Unfiltered apple cider vinegar often contains the “mother,” a mix of yeast and bacteria that work as probiotics. In 2018, researchers found that probiotics have an immune-boosting quality that effectively fights influenza-like respiratory infections and the common cold ( 1 ).

Eggs. Adequate protein intake is important to support immune response, and eggs are a great way to do this since they also contain nutrients like vitamin D, zinc, selenium, and vitamin E that the body needs for proper immune functioning. If you can, opt for eggs from chickens that were fed a vegetarian diet.