A robust immune system is the best way to protect yourself from viruses, bacteria, and external toxins.  During the Covid 19 Pandemic, ta healthy immune system has been a hot topic.  However, it is essential for your overall health and wellbeing every day!  In keeping your body’s first line of defense strong, nutrition plays a significant role. Certain ingredients high in minerals, vitamins, and antioxidants can encourage the production of more antibodies, directly fighting against infections and foreign invaders.

Keep reading for a list of 10 great foods that will boost your immune system.


10 Healthy Meals to Boost Your Immune System


1. Kimchi

Kimchi is a Korean, fermented side dish that consists of cabbage and gochujang (a flavor that tastes similar to hot sauce). Fermentation gives kimchi probiotics that support your gut microbiome, consequently energizing your immune system.


2. Asparagus Salad Raw

Asparagus is a famous prebiotic ingredient.  Raw asparagus in salads that supports your gut bacteria. Add fennel, chicken or fish, lemony leek dressing, and almonds, and you are good to feast!


3. Cinnamon Almonds

Cinnamon contains high levels of polyphenols, a plant compound that prevents inflammation and improves the response of antibodies. By combining cinnamon with almonds, its anti-inflammatory properties increase. Additionally, you get a low-calorie, nutrient-dense snack with vitamin E as a bonus.


4. Baked Salmon

Salmon is an excellent source of protein and amino acids (the foundation of cells), which encourages your body’s production of immune cells. This food specifically lowers your risk of gastrointestinal, respiratory, and urinary infections. It also has healthy fats such as omega-3 fatty acids to help your immune system fight against harmful antigens and better transport nutrients to your cells.


5. Acai Bowl

As seen in its dark, purple-ish color, acai berries are filled with anthocyanins. Anthocyanins are antioxidants that offer anti-inflammatory, anti-viral, and anti-cancer benefits. Enjoy acai berries by blending them with bananas, strawberries, blueberries, and yogurt, topped with granola for a delicious acai bowl.


6. Fresh Oysters

Oysters are fortified with zinc. With zinc activating and producing white blood cells, your immunity’s virus-defending powers are more alert.


7. Spinach Ravioli

This leafy green is called a superfood because it is packed with folate, fiber, and vitamin C. These nutrients encourage the regeneration of new cells in your body and repair DNA. Add ricotta cheese, and you now have a tasty ravioli filling.


8. Miso Mushroom Bowl

Miso is made up of fermented soybeans. It is rich in protein, improves the health of your digestive tract, reduces your risk of cardiovascular diseases, decreases the threat of cancer, and minimizes the symptoms of menopause. To make miso savory, add them with avocados, mushroom, brown rice, carrots, cabbage, edamame, and ginger to build a savory bowl of miso mushroom.


9. Baked Sweet Potatoes

If you’re a vegan, baked sweet potatoes are a gluten-free food you can enjoy. It has beta-carotene, a nutrient that converts to vitamin A. With more of these antioxidants in your system, your body can quickly get rid of harmful free radicals and improve how you age!


10. Sauteed Button Mushrooms

Button mushrooms are rich in selenium minerals, riboflavin, and niacin vitamins. These protect your body from getting severe flu. Simply sauteing your mushrooms in olive oil, caramelized onions, and lemon juice can make the meal one of your favorites!


A Filling Meal for Fortified Immunity

You must actively seek healthy lifestyle measures to strengthen your body’s defense against harmful viruses. For starters, the type of food you eat plays a significant role in boosting your immune system. Make sure to choose meals rich in antioxidants, vitamins, and proteins for longer and healthier life. For additional information on immune-boosting foods, click here.


Guest Blogger: MJ Fernandez

MJ Fernandez is corporate communication and publicity professional at Makati Medical Center, who works with doctors and media representatives to produce informative and creative materials about healthcare. When not writing and editing articles, he spends his time traveling and exploring places outside the city.

Connect with MJ Fernandez


Guest Blogger

Guest Blogger

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