Tuesday, May 26, 2020

What are the 20 Immunity-Boosting Foods for Adults and Children?


Photo credit: coyot

There are mysteries which men can only guess at, which age by age they may solve only in part. Believe me, we are now on the verge of one. 
-Bram Stoker, Dracula (1897)

Immunity is an intricate system, and health is in constant change. Every person have their own unique immune characteristics that is in unending exchange with our microbiome, as well as responding to our psychosocial and environmental factors.

People often tell us to ‘boost’ our immune system through eating the right food, exercise regularly or think positively. 

There is more to know about immune system’s interconnectedness and workings, to function well, the whole system requires balance, not boosting.

A really healthy immune system depends on a balanced mix of vitamins/minerals and many other factors like normal sleep patterns or regular exercise. 

You cannot just consume a guava or fast intake of vitamin C and expect to prevent a cold or flu. 

Regular eating of whole-foods rich with certain vitamins and mineral can assist your immune system fight off illness.


With some exceptions, it is best to get your vitamins and minerals from whole foods and not depending on artificial supplements. Do you take herbal defense for immune system support supplements to boost immune system?

Right diet is the key.

The role of your diet plays an important role in keeping your immune system in good condition to shield you from toxins and infections.

What are the Vitamins and Minerals to Boost Immune System?

a) Vitamin C

b) Vitamins A

c) Vitamins D

d) Zinc

e) Selenium

Do I Need to Take Artificial Supplements to Boost Immune System?

Most people believe what the profit-oriented pharmaceutical companies tell them, that synthetic supplements will make them healthier and stronger. There is little to no evidence to prove their claims that taking vitamin supplements can boost your immune system.

Synthetic vitamin and mineral supplement are a convenient way to plug specific gaps in your diet due to deficiency. 

If you are not deficient, there is insignificant scientific evidence that it will boost your immune system than it already does at baseline and they are not going to be effective at reducing risk of infection.

However, there are some nutrients it is almost impossible to get in adequate quantities from food alone – vitamin D in particular. You can take synthetic supplements for these vitamins.


What should we eat to increase immunity? These immunity-boosting foods have been confirmed in numerous nutrition studies to dramatically extend life and protect against some diseases

Prepare your meals to include these 20 powerful immune boosting foods for adult and children. 

Boiling these green vegetable substantially reduces the levels of glucosinolates, vitamins and minerals. Other cooking methods, such as steaming, microwaving, and healthy sautéing, have no significant effect on glucosinolate, vitamins and minerals levels.

Tap the links to get the easy and fast recipes for foods that build up your immune system.

20) Elderberry


The berries and flowers of elderberry are loaded with antioxidants and vitamins that will boost your immune system. They can help reduce inflammation, minimize stress, and protect your heart,

Some medical experts recommend elderberry to help prevent and ease cold and flu symptoms.

19) Turmeric


Kids should be given a lower dosage, and not for more than seven to ten days unless under the supervision of a medical care professional.

Kids under the age of two should not be given turmeric or curcumin. 

Related Immune Boosting Recipe: How to Take Turmeric? TRY Turmeric Smoothie Recipe for Overall Health

18) Eat high fiber rich foods

High fiber foods lower your cholesterol levels.

In 2017, a scientific research found that fiber is directly related with the significance of our gut microbes. An appropriate fiber diet feeds and makes these bacteria multiply or thrive. 

Related Post: How to Start a High Fiber Diet? - FAST, EASY and EFFECTIVE

What top 3 foods are highest in fiber?

a) Raspberries 

b) Barley (pearled, cooked), How to Cook Barley in JUST 15 Minutes? 10 FAST, EASY and YUMMY Recipes

c) Green peas (boiled)


Related high fiber recipe: How Do You Cook Fresh Okra? Try this 18-Minute Egyptian Mashed Okra with Beef Recipe

17) Probiotic foods like sauerkraut, miso soup, sour pickles and tempeh 


You have probably heard of probiotics, the "good" bacteria that help digestion and are found in certain foods like sauerkraut. Studies recommend that probiotics can help ease lactose intolerance.

Your gut bacteria or microbiome is directly related to your immunity and inflammation

16) Onions


Red onions have considerable content of anthocyanin pigments, with at least 25 different compounds identified representing 10% of total flavonoid content.

Yellow onions have the highest total flavonoid content, an amount 11 times higher than in white onions.

Shallots having the highest level of phytochemical content (polyphenols), six times the amount found in Vidalia onions.

15) Seeds (flax, chia, sesame, sunflower)

Flax seeds give you omega-3 fatty acids and they are also rich in anticancer lignans, and their mucilage lubricates and eases bowel movements.

Chia seeds are a potent source B vitamins, thiamin and niacin and a moderate source of riboflavin and folate. It contains several minerals including calcium, iron, magnesium, manganese, phosphorus, and zinc.


Sunflower seeds are exceptionally rich in vitamin E, selenium, iron, and other minerals.

Sesame seeds have the highest level of calcium of any food in the world. It is not only a potent antioxidant and free-radical scavenger, but it also regulates immune system activity.

14) Berries (all types)

Berries are loaded with antioxidants, provide many nutrients, high in fiber, may be good for your skin and help fight inflammation.


According to some recent scientific studies, found that berries contained high amounts of ellagic acid, and that black raspberries in particular had the most among berries and fruits. 

It was also found that berries also contained many other anticancer phytochemical compounds, such as a variety of anthocyanins with powerful anticancer effects.

All berries and their juices—including blueberries, blackberries, raspberries, acai berries, goji berries, elderberries, and strawberries—are considered super foods by some bloggers and vloggers  on Youtube.


Juices that Boost Immune System: Smoothie Shots

How to Make Easy Immune Boosting Smoothie?

13) Pomegranates


Pomegranate seeds are a premium source of dietary fiber, which is completely contained in the edible seeds. 

Pomegranate seed oil contains punicic acid, palmitic acid, stearic acid, oleic acid, and linoleic acid.

12) Mushrooms


A 100-gram amount, raw mushrooms give 22 calories and are a rich source of B vitamins, such as riboflavin, niacin and pantothenic acid, selenium and copper, and a moderate source of phosphorus, zinc and potassium. 

Raw brown mushrooms are 92% water, 4% carbohydrates, 2% protein and less than 1% fat. 

They have minimal or no Vitamin C and sodium content.

11) Garlic


Garlic contains several nutrients in rich amounts, including vitamins B6 and C, and the dietary minerals manganese and phosphorus.

10) Carrots

Carrots get its characteristic, bright orange color from ß-carotene, and lesser amounts of a-carotene, ?-carotene, lutein, and zeaxanthin.


a- and ß-carotenes are partly metabolized into vitamin A.

Carrots can provides more than 100% of the Daily Value per 100 g serving of carrots. It can also a potent source of vitamin K and vitamin B6.

9) Green lettuce


Leafy vegetables like green lettuce are a good choice for a healthful diet because they do not contain cholesterol and are naturally low in calories and sodium.

Green lettuce can be year-round sources of vitamin A, vitamin C, and other nutrients.

Green lettuce contains Vitamin A, Vitamin C, beta-carotene, calcium, folate, fiber, and phytonutrients. 

8) Watercress


A 100-gram serving of raw watercress provides only 11 calories. Watercress is 95% water and is a good source of protein, fat, and dietary fiber. 

It is rich in vitamin K, and contains significant amounts of vitamin A, vitamin C, riboflavin, vitamin B6, calcium, and manganese. As a cruciferous vegetable, watercress contains isothiocyanates.

Related Post: 12 BEST Whole Food Plant Based Diet Recipes Books

7) Arugula


Arugula is a nutrient-dense vegetable that is high in fiber and phytochemicals. It is low in sugar, calories, carbohydrates, and fat. 

Arugula is a lesser-known cruciferous vegetable that provides many of the same benefits as other vegetables of the same family.

6) Mustard greens


Mustard greens are 92% water, 4.5% carbohydrates, 2.6% protein and 0.5% fat. It can provide 20% or more of the Daily Value of vitamins A, C, and K. Mustard greens are a moderate source of vitamin E and calcium. 

5) Collards

A 100-gram serving of cooked collard greens provides only 33 calories.

Like kale, collard greens contain high amounts of vitamin K.

Raw collard greens are 90% water, 6% carbohydrates, 3% protein, and contain negligible fat. 

Collard greens are high-quality source of vitamin A, vitamin C, and manganese, and moderate sources of calcium and vitamin B6. 

Related Post: 11 Tips to Live a Healthy Life: The Most Effective Ways to Live Longer

4) Cabbage

Cabbage is a superior source of vitamin K, vitamin C and dietary fiber. Scientific studies on cruciferous vegetables, including cabbage found that it could lower the risk against colon cancer. 


Cabbage is a source of indole-3-carbinol, a chemical under basic research for its beneficial health possible properties.

3) Brussels sprouts


This cruciferous vegetable is a natural source of the glucosinolates and isothiocyanates. 

2) Broccoli


Broccoli is loaded vitamin C and vitamin K. Contents of its characteristic sulfur-containing glucosinolate compounds, isothiocyanates and sulforaphane.

1) Kale


Raw kale provides 49 calories and a hefty amount of vitamin K.

Kale is an excellent source of the carotenoids, lutein and zeaxanthin. Kale has glucosinolate compounds, such as glucoraphanin, which help in the formation of sulforaphane, a compound under preliminary research for its potential to affect human health. 


How to Make Portuguese Kale Soup- Anthony Bourdain Cookbook Recipes

How to Prepare Kale Chips Easily? Best Kale Chips Recipes


These are the healthy ways to strengthen your immune system fast:

1) Eat a diet high in fruits and vegetables. Eat until you are 80% full, How to Enjoy the Recommended Daily Serving of Fruits and Vegetables

2) Get adequate sleep. Eight hours of sleep is enough. Sleep before ten PM.

3) Exercise regularly. Exercise scientist recommends twenty-minute high intensity interval training. You do not have to waste one hour every day.

4) Don't smoke. Weed? 

5) Maintain a healthy weight.

6) If you drink alcohol, drink only in moderation. Try red wine because it contains resveratrol. Try Cannonau Wine!

Cannonau di Sardegna Wine- Cannonau di Sardegna is a red wine from the Italian island of Sardinia. It is made from Cannonau, the local name for the Grenache – one of Sardinia's most successful wine grapes.

7) Take the correct steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly. Avoid close physical contact with person of communicable disease. Don’t have sex with infected person.

8) Try to minimize stress. Learn meditation.

9) Get vaccinated


Jenna Macciochi PhD. 2020. Immunity: The Science of Staying Well?The Definitive Guide to Caring for Your Immune System, 1 edition. Series: Eat for Life. The Experiment. ISBN-13: 978-1615197507, https://amzn.to/2WDNTNN

Joel Fuhrman. 2011. Super Immunity The Essential Nutrition Guide for Boosting Your Body's Defenses to Live Longer, Stronger, and Disease Free. Harper One. ISBN-13: 978-0062080639https://amzn.to/363ZkRK

Philip C. Calder (Editor), Anil D. Kulkarni (Editor). 2017. Nutrition, Immunity, and Infection, 1st Edition. CRC Press. ISBN-13: 978-1482253979, https://amzn.to/2z5duWR

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