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Foods to Improve Your Immune System


  • Fruits rich in Vitamin C, such as citrus fruits, are a good source of Vitamin C and bioflavonoids, these are powerful antioxidants, which help strengthening the immune system and fighting infections; These must be consumed fresh and immediately since vitamin C is very sensitive to oxidation. Other foods rich in vitamin C  and fiber are strawberries, blackberries, blueberries kiwi, guava, papaya etc.


  • Cruciferous Vegetables Broccoli, Cauliflower, Kale, Cabbage and Brussels Sprouts belong to this group, which have powerful antioxidants, that help, prevent cancer, detoxify the liver and keep your digestive tract healthy which is our first and largest immune barrier.

  • Chicken soup is a great remedy when we are sick, it usually helps us feel better. It has antibacterial, anti-parasitic and anti fungal properties.The blend of ingredients make it a very good tool to reduce inflammation and congestion when there are colds but also for stomach conditions, due to its good amount of amino acids, antioxidants and fiber. Furthermore, chicken is a good source of protein that is essential to keep the immune system strong in addition to our organs and tissues. It contains the amino acid Cysteine ​​which helps decrease mucus secretion, in addition to various B vitamins that also help keep us healthy and strong.

  •  Garlic and Onion have various properties and compounds that strengthen the immune and respiratory systems.Both contain Quercetine which is a substance that in addition to being a powerful antioxidant, is a good antihistaminic, and anti-inflammatory. They also have sulfur-based compounds that help control blood pressure and prevent tumors. Garlic has been used for many years to fight both bacterial and viral infections, due to its high allicin content, helping to strengthen the immune system and fight respiratory infections.

  • Probiotics help to keep the digestive tract healthy which is the main immunological barrier of the body, in addition they help to prevent and reduce the, frequency and duration of cold symptoms and many UTI, and vaginal infections, due to bacteria or yeast. They also help with many skin problems. They can be taken as a supplement or in fermented foods such as cambucha, kemchi, fermented drinks, keffir or some yogurts, however it is important to verify that the yogurt we are eating contains probiotics, as well as one with no sugar added.

  • Oats Rye, Yeast and some Mushrooms   contain a type of  soluble fiber known as beta-glucan which is a goodanti microbial and antioxidant, it promotes healing, improves digestion, prevents cancer, reduces the incidence and duration of colds and flu, stimulates the inmune system and improves the effectiveness of antibiotics.


  • Ginger has several anti-inflammatory and antioxidant components. It contains gingerol, an active compound that suppresses the growth of bacteria, viruses and candida in the body. Therefore it is a commonly used ingredient to prevent and treat pneumonia, bronchitis, or any condition in the respiratory tract. It has also been widely used in infections of the mouth, urinary, and digestive tract. Being a very good anti-inflammatory, it is used for conditions such as arthritis, bone pain and fibromyalgia. On the other hand, it prevents neurodegenerative such as Alzheimer and Parkinson diseases as well as cancer. It can be used in hot teas with honey and lemon which synergize and potentialize the anti-inflammatory effect. It improves sore throat, and cold symptoms, in addition to reduce the duration of the disease. It can also be added to flavor foods such as meat, poultry or fish, salad dressings, pastries, or fruit and vegetable smoothies.


  • Cinnamon Contains an active compound called cinnamaldehyde, which helps fight both viral and bacterial respiratory infections, it has been used to fight intestinal infections caused by Salmonella such as Listeria. It also has many anti-inflammatory properties, specially for the liver thanks to its high content of antioxidants and polyphenols. In addition it helps regulating cholesterol and blood sugar levels, helping prevent, metabolic syndrome, cardiovascular disease and regulating blood pressure. It inhibits the growth of cancer cells, and protects the brain from neurological diseases like Alzheimer and Parkinson. It is a good Anti-allergen since it regulates the histamine production, and due to its anti-inflammatory effect it can reduce asthma attacks.

  • Raw Honey contains many important compounds that promotes health and boost the immune system, among them are: polyphenols, peptides, antioxidants, vitamin C, flavonoids and enzymes. It also contains a special ingredient called propolium, which is a wax-like substance found mainly in unfiltered raw honey. Propolium contains enzymes and live bacteria with great anti-bacterial and anti-oxidant properties that strengthens the immune system and improves health. It helps to fight respiratory diseases, in addition it improves cholesterol levels, and regulates blood pressure, preventing cardiovascular diseases. Thanks to its anti-inflammatory and antibacterial properties, it helps to prevent and improve acne, rosacea and overall skin health. Benefits have also been observed in the gastrointestinal tract since it promotes the development of probiotics, in addition to improving reflux symptoms.


  • Pomegranate helps inhibit the growth of various pathogenic bacteria for the body such as: E. Coli, Salmonella, Listeria, Clostridium, and Staphylococus Aureus among others. These antibacterial properties have been of great benefit to the health of the mouth and gums. It has also has antiviral properties against herpes and influenza. It promotes the growth of probiotics in the digestive tract such as Lactobacillus and Bifidobacterium, to maintain intestinal health. It is a delicious fruit that can be eaten alone, in salads mixed with other fruits and / or vegetables, in juices, drinks or added to certain dishes for a sweet and sour flavor.

  • Açai Berries are dark purple almost black fruit, that comes from Açai palm originating from Brazil, Trinidad and some regions in South America. This fruit is rich in powerful antioxidants including anthocyanins and Vitamin C, it also contains monounsaturated fatty acids. All of these nutrients help improve energy levels, strengthen the immune system, and decrease inflammation. Here in the United States it is difficult to get it as fresh fruit, so frozen pulp is usually how you find it or also in juices or extracts. A typical Brazilian dish that has become very popular is the Açai bowl, this is a mixture of the Açai pulp with other fruit, usually banana and liquefied with a little liquid that can be water, coconut or almond milk to make a thick puree which is served as a base in a bowl and topped with sliced ​​fresh fruits such as strawberries, blueberries, bananas, and you can also add granola, nuts such as sliced almonds, pecans walnuts or seeds such as hemp or chia. This is a delicious and nutritious dish, packed with antioxidants that will help you stay strong and healthy.

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