Top 20 immune-boosting foods

top 20 immune-boosting foods

Immune-boosting foods will support your body to stay strong to fight off pathogens, especially when the pandemic is complicated around the world. Let’s take a closer look at the top 20 immune-boosting foods in the article below!

The role of diet in the immune system

The immune system is a network of special cells composed of proteins, tissues, and organs that work together to protect the body against harmful microorganisms that appear in everyday life. It can be understood simply, the immune system is like a solid “shield”, against dangers for a healthy body.

Scientists have studied and shown that the health of the immune system is related to 80% of the health of the digestive system. Therefore, to have a healthy immune system, you need nutritional supplements and a suitable diet. Each meal should have an adequate combination of starch, protein, fiber, and vitamins from vegetables. Here are the top foods that boost your immune system:


Also known as spinach, it contains ingredients such as chlorophyll, the carotenoids beta carotene, lutein and zeaxanthin, which help strengthen your eyesight and resistance. Spinach that is processed in a short time such as boiling or making a smoothie helps retain vitamin A and oxalic acid, which are extremely good antibacterial factors. Additionally, spinach is listed as one of the foods that prevent cancer.


Considered the best vegetable, the healthiest for health. Broccoli contains many vitamins and sulforaphane, which have anti-oxidant effects and slow down the decline of immunity. Nutritionists have shown that the best way to retain most of the antioxidants in vegetables is to steam them.

Red bell pepper

Is a food with a very high vitamin C content, 2 times higher than citrus fruits, helping to strengthen resistance and improve the immune system very effectively. Besides, bell peppers are also rich in lycopene, which is good for the heart.

The best way to retain all the vitamin C in bell peppers is to eat them raw. The main reason is that vitamin C when exposed to high temperatures will easily oxidize and lose the inherent amount of vitamin C.

Oranges, tangerines, lemons

Are fruits rich in vitamin C, which helps promote the production of white blood cells, which fight bacteria and viruses that cause disease? Because vitamin C is not stored in the body, you need to supplement it every day by eating fruits containing a lot of vitamin C such as guava, orange, lemon, and grapefruit.

You should avoid eating these fruits on an empty stomach because vitamin C on an empty stomach will make you more susceptible to diseases related to the stomach and digestion.


Contains a large number of essential nutrients such as folate, zinc, and vitamins that are very important in foods to strengthen the body’s immune system. Studies have shown that the fiber and vitamin K found in kiwi help reduce the risk of cardiovascular disease and maintain the balance between fluids and electrolytes.

In addition, you should eat kiwi after a meal, because the organic acids in kiwi will promote lipolysis enzyme, helping the digestive system work better.

Guava fruit

This is the fruit containing the most vitamin C, rich in fiber, and is low in calories. The daily supplement of vitamin C helps your body increase resistance, rejuvenate the skin, and prevent cardiovascular diseases and blood pressure. You can use guava as a dessert fruit after a meal, so eat it 30 minutes after a meal to avoid indigestion.


Contains a very large amount of vitamin A, which helps prevent harmful microorganisms in the body by promoting the production of white blood cells, helping to improve the immune system. In addition, carrots contain a lot of phytochemicals, which have been studied for their anti-cancer properties, reducing the risk of cancer.

To absorb the nutrients in carrots most effectively, you should use about 100 grams of carrots 3 to 4 times a week.

Red pumpkin

One of the main ingredients of pumpkin is vitamin C, which stimulates the production of collagen, speeds up wound healing, and boosts the immune system.

Pumpkin contains a lot of precursors of vitamin A. Therefore, you should only eat pumpkin 1-2 times a week to avoid this active substance being retained in the body and causing jaundice.


Foods rich in carotenoids (precursors of vitamin A) strengthen the immune system. Besides, tomatoes also contain many essential vitamins and minerals that are good for the digestive system and resistance.

Tomatoes contain a lot of pectin and phenolic, which when combined with acid in gastric juice will cause abdominal pain and nausea. Therefore, you should eat tomatoes in the evening, and avoid eating on an empty stomach.


Nuts contain calcium, vitamins that help strengthen the immune system and prevent viral attacks. Research experts have shown that a cup of 46 almonds will provide 100% of the vitamin E needed by the body every day. Breakfast with a cup of almonds a day not only provides energy but also helps you improve resistance effectively.


Is a food known for its delicious taste and contains a variety of nutrients such as protein, vitamins, and omega-3 fatty acids to help reduce the risk of cardiovascular diseases, and enhance resistance. Salmon is best eaten and most nutritious when eaten raw as sushi, salad, and salad.


Omega 3 in abalone has the effect of promoting the production of white blood cells, thereby increasing the immunity of cells. Nutrition experts have proven that people who regularly use omega-3 fatty acids will have a longer life expectancy and reduce the risk of cardiovascular diseases and blood pressure than those who do not use them.

Note: People with gout containing high uric acid in the blood should limit their intake because abalone is rich in protein and fat.


Shellfish are very rich in zinc. Zinc has an important role in the immune system, zinc stimulates the development of B lymphocytes and creates a solid barrier to help the body fight pathogens, and enhance resistance.

Nutritionists have shown that the best way to retain the original nutrients of crabs is to steam them. Crab is rich in protein, so you should only eat 1-2 in a meal to avoid indigestion and cause allergies.


Shrimp contains up to 20 different vitamins and minerals, most of which are omega-6 and omega-3 fatty acids. These are all fatty acids that help stimulate the production of white blood cells, fight disease-causing viruses, and give you a body with a healthy immune system. In addition, shrimp also provide the nutrient selenium that helps prevent cancer by slowing the growth of cancer-causing cells.

Note: shrimp shells contain mostly chitin, do not contain calcium, and are not digestible, so when processing you should remove the shell to avoid indigestion after eating.

Blood clam

Contains rich protein, and high nutritional minerals such as magnesium, and zinc, is an effective immune system booster food. Blood cockles have a lot of nutrients if processed properly, you need to be careful not to eat them raw or rare to avoid getting bacteria into the body.

Lutraria rhynchaena

Contains many nutrients including protein, mineral salts, and 18 different amino acids to help increase resistance, extremely good for health, especially for men.


It is low in calories but rich in nutrients. Oysters contain vitamins, minerals, proteins and omega-3 fatty acids that help strengthen the body’s resistance and improve the immune system.

Oysters contain a very large amount of zinc, so your daily diet only ranges from 2 to 3. Do not eat too many oysters to avoid excess zinc, causing indigestion.


According to nutritionists, chicken has more nutrients and energy than red meats like beef or pork. Chicken contains saturated fat, protein, and vitamin B6 which are necessary to increase the production of new red blood cells, which promotes health and supports the immune system.


Like other meats, beef is considered a rich source of protein energy for the body. Beef contains many amino acids, creatinine, the antioxidant glutathione and other essential nutrients that promote health.


This is the type of food that appears most in most meals of every family. Pork contains a lot of protein and protein, helps provide energy, forms antibodies to fight infections, and protects the body from the attack of harmful microorganisms.

You should combine vegetables, seafood, and meats in each meal to fully supplement the nutrients needed to increase resistance and improve the body’s immune system.

Final thought

Having a balanced diet is not enough, you should include some of these foods in your daily diet so you can boost your immune system as well as your overall well-being.

Top News hopes this article can help you learn more about the top 20 immune-boosting foods and wishes your health is always good!

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