Organs, cells, tissues, and proteins make up the immune system. These work together to carry out biological processes that fight pathogens, which include viruses, bacteria, and foreign substances that cause infection or illness.

When the immune system comes into touch with a pathogen, an immunological reaction is triggered. The immune system produces antibodies, which attach to pathogen antigens and destroy them.

Including certain foods in one’s diet may help to boost one’s immune system.

1. Blueberries

Blueberries include anthocyanin, a flavonoid with antioxidant qualities that can help improve a person’s immune system. According to a 2016 study flavonoids have an important function in the immunological defence system of the respiratory tract.

People who ate foods high in flavonoids were shown to be less likely to have an upper respiratory tract infection, or common cold, than those who did not.

2. Dark chocolate

Dark chocolate contains an antioxidant called theobromine, which may help to boost the immune system by protecting the body’s cells from free radicals. Free radicals are molecules that the body produces when it breaks down food or comes into contact with pollutants. Free radicals can damage the body’s cells and may contribute to disease. Despite its potential benefits, dark chocolate is high in calories and saturated fat, so it is important to eat it in moderation.

3. Turmeric

Turmeric is a yellow spice that many people use in cooking. It is also present in some alternative medicines. Consuming turmeric may improve a person’s immune response. This is due to the qualities of curcumin, a compound in turmeric. According to a 2017 review curcumin has antioxidant and anti-inflammatory effects.

4. Oily fish

Omega-3 fatty acids are abundant in salmon, tuna, pilchards, and other oily seafood.

Long-term consumption of omega-3 fatty acids, according to a 2014 study, may lower the incidence of rheumatoid arthritis (RA).

RA is a chronic autoimmune disease that arises when the immune system targets a healthy portion of the body by mistake.

5. Broccoli

Broccoli is an additional source of vitamin C. It also includes powerful antioxidants like sulforaphane. For these reasons, it is an excellent vegetable to eat on a daily basis to boost immune system health.


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