5 types of foods that can boost your immune system

There are foods that can prevent the onset of some diseases, as well as ease symptoms and aid recovery. They are the foods that can improve the immune system!

The immune system is your best defense against diseases and health problems!

For athletes, it is essential to have a good functioning of the immune system, first because you will have more health and disposition for the training; then, because intense training, where there is no proper recovery, can cause depression of the immune system, making it more susceptible to infectious processes such as influenza and respiratory problems.

See now which foods help build a stronger immune system!



foods that improve the immune system: probiotics

Probiotics are the bacteria considered to be good and are present in the gut. They act against bad bacteria, preventing them from reaching the bloodstream or clinging to the small intestine and colon.

Probiotics act as an army against bad bacteria that can cause many kinds of diseases. They are very important for the defense of the body as it comprises about 70% of the immune system.

However, these good bacteria must be well fed in order to properly perform their function.

That is, if your diet is bad (high in fat, sugars and low in nutrients), your good bacteria will not be 100% healthy and you will probably get sick more often and be sick any longer.

Probiotics can also be found in some foods, such as:

  • Dairy: yogurt, cheese and kefir with live and active cultures
  • Fermented vegetables: pickles, sauerkraut, etc.
  • Miscellaneous: soy sauce, wine, kombucha

You can also take a probiotic supplement to give your healthy intestinal bacteria an extra hand.



Prebiotics are known as “bacteria foods” because they nourish good bacteria. Prebiotics are, simply explaining, semi-digestible fibers.

The ideal is to consume two to three servings per day of foods rich in prebiotics and the main foods are:

  • Vegetables:  asparagus, garlic, artichokes, leeks and onions
  • Carbohydrates: barley, beans, oats, quinoa, rye, wheat, potatoes and yams
  • Fruits: apples, bananas, berries, citrus fruits, kiwi
  • Fats: flaxseed and chia

These foods help the health of good bacteria that act as a defense of the body and prevent diseases.



Who ever bought honey or had tea with honey when it had a cold? Well, this story that helps honey in the prevention and recovery of colds is very old … and it’s real!

Honey has antimicrobial, antibacterial, anti-inflammatory, bio-stimulant, immunostimulating and healing properties, that is, it helps in the functioning of the immune system in general.

Some teaspoons of honey in a cup of tea already help in improving the immune system.

Fruits and vegetables

fruits vegetables vegetable vegetables

This type of food is rich in vitamins and minerals that are very important for the proper functioning of the immune system.

Vitamin C, for example, contributes to the functioning of the immune system and its deficiency deteriorates and can lead to death. The main sources of vitamin C are citrus fruits such as acerola, cashew, guava, mango, papaya, strawberry, orange, lemon and mandarin, raw green leaves and tomatoes.

Other vitamins and minerals essential for the functioning of the immune system are Vitamins E, A, D, B12, B6, Folic Acid, Iron, Selenium, Zinc, etc.



Usually, protein consumption is only associated with the benefits related to muscle mass, but this nutrient is also essential for the functioning of the immune system and its deficiency can affect and damage the body’s defense.

The ideal is for women to consume a portion of the palm size of food sources of protein and men two servings at each meal. Of course, this amount varies according to each person’s diet, but this reference can help you get an idea of the amount needed.

Adriano Antonio Rodrigues Silva

Deixe uma resposta