Do you know that supplying the body with certain foods can help to build up the immune system?

Yes or No?

If you answered no or maybe said yes, tag along because by the end of this article, you’ll gain a proper understanding of different diets that can help you build a strong and healthy immune system.

Firstly, What Is An Immune System?

The immune system is a popular term but not everyone truly knows what it means.

The immune system is the mechanism by which the body protects and defends itself against infections. It is a complex network of cells, proteins, organs, and tissues that defends the body from bacteria, viruses, parasites, and more.

These are some of the main parts of the immune system:

• Lymphatic system
• White blood cells
• Complement system
• Bone marrow
• Spleen
• Thymus
• Antibodies

Not all foods are capable of building up the immune system but here are five kinds of food you should consume if you desire to boost your immune system:


After catching a cold, most people reach out for vitamin C. This is because it aids the development of the immune system.

Vitamin C has been proven to increase the production of white blood cells, which are essential for fighting against infections. Vitamin C levels are very high in almost all citrus fruits. With so many options, it’s simple to incorporate this vitamin into any meal.

Citrus fruits that are also popular includes; grapefruit, Oranges, clementines, Tangerines, Lemons, Limes, etc.
Because your body does not produce or store vitamin C, you must consume it daily to maintain your health.


Garlic can be found in almost every cuisine on the planet. It adds a little zing to the food and is essential for sound health.

Its value in fighting infections was recognized by the early civilizations. Garlic also slows down artery hardening and lowers blood pressure.
Garlic’s immune-boosting properties appear to be due to a high concentration of sulfur-containing compounds like allicin.


Another ingredient that can boost your immune health is Ginger. It reduces inflammation, such as sore throats and other inflammatory illnesses. Ginger can also help with nausea. It decreases chronic pain and has cholesterol-lowering properties.


Spinach made it to the list not only because it’s high in vitamin C, but also because it’s high in antioxidants and beta-carotene, both of which can help the immune systems fight against infections.
Spinach is healthier when cooked a little in order to preserve its nutrients. However, light cooking improves the absorption of vitamin A and allows other nutrients to be released from the antinutrient oxalic acid.


You should always keep yoghurts that quote “Live and Active cultures” on the label, such as Greek yoghurt. These cultures help the immune system fight diseases by stimulating it. Purchase plain yoghurt rather than flavoured and sugar-laden varieties.

If you’ve got a sweet tooth, you can add more flavour to plain yoghurt with fresh fruits and a drizzle of honey.
Yoghurt is a good source of vitamin D— so look for brands that are fortified with this vitamin. Vitamin D boosts the body’s natural defences against diseases by helping it regulate the immune system.

Try to consume more of these food listed and you’ll never fall sick or step into the hospital for every minor deficiency.

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You can as well go through our other contents below:


Benefits of Eating Fatty Food

Benefits of Eating Carrots

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