Foods and Goods That Will Help to Boost Your Immune System


Spring is a pleasant time for many diseases to hit our immune system. Stress, chronic fatigue and a lack of protective measures are the main reasons for getting sick. Frequent colds, lack of energy, as well as papilloma or herpes indicate the need to help your immunity.

Leaving this problem untreated can increase your risk of other illnesses and diseases that can take a toll on your life. A weak immune system means you will be more susceptible to chronic illnesses, such as lupus. You can do a little research to learn more about how lupus and other chronic illnesses can significantly affect your life in the long run. You’ll be surprised how a simple cough or cold can become the reason why your health will deteriorate over time. 

To cope with this task, it’s enough to adjust your daily menu. How to do it right? Let’s find out together.

How to Improve Your Immunity?

Our body receives energy from food to counter the attacks of viruses by making antibodies and white blood cells. This is one of the reasons why you should carefully pay attention to the foods you regularly consume. Anything you eat can affect your health, and making poor diet choices can put your health and safety on the line.

To increase resistance to viruses, you need to include in the menu food that helps the body and reduce the number of those goods that help infections to spread. There are some immune-enhancing goods with an excellent reputation:

  • pomegranate juice;
  • matcha tea;
  • citrus fruits;
  • garlic;
  • thyme;
  • shiitake and maitake mushrooms;
  • parsley, etc.

While you can always take these foods as is, you can also opt to add them to your meals or turn them into smoothies and drinks. You can cook some garlic bread, garlic mushrooms, or add pure honey to your citrus fruits and then take them as a refreshing drink. 

Being creative with these ingredients will motivate you to continually eat and drink healthily, which can eventually result in better or improved health.

The available promotions and discounts from the Publix can be viewed in the new weekly ad here at To shorten the list of important micro-elements, we recommend enriching your daily diet with the following:

1. Magnesium

Magnesium gives relaxation and helps to overcome stressful situations. If you have bad news or a high working load, we mobilize attention and energy to find a solution. Our body uses its magnesium reserves to restore balance. To shorten the negative consequences of stress, it is important to get enough of this substance with food.

Magnesium is an essential building block to better health because it is responsible for energy creation, protein formation, gene maintenance, and nervous system regulation. Having normal levels of magnesium in the body can also boost your exercise performance, fight depression, lower blood pressure, and prevent migraines.

Where to find it? First of all, in mineral water: about 100 mg of magnesium is contained in a liter. You can make tea on it, cook soups and cereals. Magnesium is also contained in beans, seafood, vegetables, hazelnuts, walnuts, almonds, and soy. There is a lot of it in whole-grain cereals: wild and brown rice, oats, quinoa, bulgur, etc. However, quick-made cereals, in this case, are absolutely useless.

2. Zinc

The most important micro-element to counter infections is zinc. It is vital for the antibodies and white blood cells production, which are the main antivirus protective elements of our body.

Your immune system needs zinc in order to function properly. Without it, you will experience a weaker immune system, hair loss, delayed sexual maturation, and even eye and skin lesions. Can you imagine that 80% of the world’s population does not get the recommended daily portion of zinc with food, which is 15 mg? Where to find it? In animal protein: meat, fish, eggs, seafood, crayfish.

3. Vitamin D

Vitamin D strengthens bones, promoting calcium absorption. Therefore, it is traditionally used to prevent rickets among children and osteoporosis in the elderly. However, new researches show that vitamin D abilities don’t end there. This substance prevents the development of cancer of the breast, prostate, and intestines, as well as diabetes. Besides, the vitamin is responsible for the normal functioning of white blood cells.

Vitamin D is also known to combat anxiety and depression and boost weight loss. On the other side of the coin, having a deficiency from this vitamin can cause severe tiredness, aches, and pains. You can also experience severe muscle and bone pain if your body doesn’t have enough levels of vitamin D.

Where to find it? The food contains it in very small quantities. There is enough vitamin D in oily sea fish. However, vitamin D is formed in our bodies under the influence of sunlight. 15 minutes in the sun a day is enough.

4. Vitamin C

Vitamin C is an antiviral substance that gives white blood cells energy to kill bacteria and viruses. Remember the golden rule: if you are very tired or feel that you are about to get sick — try to increase the level of vitamin C in the body as soon as possible.

Where to find it? Heat-sensitive vitamin C is found only in raw vegetables and fruits that have not been cooked. There is a lot of vitamin C in goji berries, kiwi, blackcurrant, strawberries, cherries, guava, citrus fruits, sweet and hot peppers, dill, parsley, spinach, cabbage, turnip, sorrel, watercress. Green tea (especially matcha varieties), red wine, dark chocolate, as well as red or blackberries help maintain an adequate level of vitamin C.

In Conclusion

It is vital to keep track of your health during every season of the year, especially today. The coronavirus threat scares many people, so we believe it is the best time to take care of yourself. Eat fresh salads, fruits and vegetables, drink hot tea and fresh juice, ignore overwhelming food and take vitamins. This is a good precautionary measure to keep your immune system in good condition.