Foods That Helps To Boost and Improve Immune System


Elderberry is a plant that has been used medically for centuries to cure illness. Black elderberry tree is the version that is most commonly used to make syrup and tablets. Extracts of elderberry are used as antiviral, anticancer, and anti-inflammatory. Elderberry is also high in flavors. Most people take elderberry syrup to treat their colds, flu, and bacterial sinus infections. The plant medicine works to reduce the duration of the flu. If it perfectly works for flu infections than it might help your immune system against coronavirus (COVID-19) infection and boost your immunity against this virus as well.

Elderberry Benefits

Elderberry benefits are several, however, the medication may interact with certain prescription medications.  Elderberry may relate to the following medications.

  • Elderberry is a diuretic (it may cause increased the passing of urine) so taking it with a prescription diuretic will increase the effects.
  • Elderberry has laxative effects (it may help to ease the congestion), so it should not be taking with other laxative mediations.
  • Elderberry stimulates and boosts the immune system so it should not be taken with steroids (bodybuilding and enhancing medicine) and other medications designed to overpower the immune system. People who are on immune-boosting drugs after having undergone any organ transplantation should not take elderberry.
  • Elderberry may affect chemotherapy and should not be taken with it.
  • Elderberry lowers blood sugar level-so it should not be taken with medications that treat diabetes.
  • Elderberry may reduce blood levels of this medication recommended to treat asthma and respiratory conditions.


If you are struggling to find some food that will help you to boost your immune system. Then here it is another best food item for you, eat more button mushrooms. Mushrooms are high nutrition in selenium and B vitamins like riboflavin and niacin. These minerals and vitamins that are inside these food items are necessary for the immune system. Mushrooms have polysaccharides, sugar-like molecules that help to boost immune function. Mushrooms have an aromatic quality that can enhance the flavor of many dishes if you add it to food dishes.


Watermelon is a very rich flavored and rich mineral fruit. It is the best fruit for immune system boosting. One or 2 cups serving of watermelon contains 270 mg of potassium, 30% of the daily value of vitamin A, and 25% of the value of vitamin C. There are not many Calories in watermelon. One 2-cup serving of watermelon contains only 80 calories. Watermelon also has vitamin B6 and glutathione. The body needs these vitamins, nutrients, and compounds like glutathione for proper immune function against any viral virus.

Wheat Germ

Wheat germ is the most inner part of the wheat kernel. It is the most nutrient-rich part of the grain. The seed is rich which B vitamins, zinc, and vitamin E. You can take it in different shapes and forms like you can sprinkle wheat germ on top of yogurt or cereal or add it to a shake. You can use Wheat flour and make different items with it, it can make an addition to bumping up the nutrition in baked items. Additional wheat germ for a bit of white flour in recipes to get some extra vitamins and minerals to get your immune system strong.

Low-Fat Yogurt

According to nutrition, guidelines recommend that adults must consume 3 servings of dairy products per day. Low-fat yogurt contains 11 grams of protein, 250 calories, and almost 400 mg of calcium per 8-ounce serving. Low-fat yogurt can easily help you to meet your daily requirement for vitamin B12, vitamin D, and vitamin B2 (riboflavin). Satisfactory levels of vitamin D and other nutrients are necessary for healthy immune function. Yogurt contains probiotics, including Lactobacillus acidophilus, Lactobacillus casei, and Bifidus. These straining boost immune function and may even help decrease both the length and severity of colds. Helpful gut flora is needed for proper digestion, detoxification, and immune function. Probiotics even help decrease eczema symptoms in babies.


Spinach gets top billing as a superfood thanks to its high content of folate, vitamin A, vitamin C, fiber, magnesium, and iron that are available inside of Spinach leaf. The nutrients in spinach can help you to boost your immune function and provide the body with essential nutrients for cell division and DNA repair. Gain maximum benefits from spinach by eating it raw or lightly cooked to preserve its nutrients.


About half the population drinks tea on a regular bases. The antioxidants in tea are called polyphenols and flavonoids are attributed to boosting immune function. These compounds may also decrease the risk of heart disease. Drinking green tea positively affects blood lipids, increasing good HDL cholesterol, and reducing LDL bad cholesterol, triglycerides, and total cholesterol.

Sweet Potatoes

One medium sweet potato packs provide a huge 120% of the daily value of vitamin A and 30% of the daily value of vitamin C, all for just 100 calories. These vitamins are essential for immune function and also great for your skin. Sweet potatoes are fat-free and cholesterol-free food, so you get all the helpful nutrients, immune-boosting vitamins without the guilt. Sweet potatoes provide a healthy portion of fiber, too.

Garlic Cloves

People have commended garlic for ages for its immune-boosting properties. It has antibacterial, antiviral, and anti-fungal properties. The bulbs of garlic are rich in antioxidants that slake free activists that play a role in Alzheimer’s disease, heart disease, cancers, and other conditions. The antiviral properties of garlic may be useful in reducing the severity of colds, flu, or COVID-19 infections as well. According to a study people who took garlic supplements during the cold season caught less colds than those who took palliative pills. If you do catch a cold, garlic can help you to shorten the duration of it. If you do try garlic supplements, be aware that the one you choose contains the active ingredients contained in real garlic.

Pomegranate Juice

The helpful compounds in pomegranate extract prevent the growth of harmful types of bacteria including E Coli O157: H7, Salmonella, Yersinia, Staphylococcus aureus, Shigella, Listeria, Clostridium, and other organisms. There’s also proof that pomegranate compounds prevent the growth of bacteria in the mouth that contribute to periodontal disease, plaque buildup, and gingivitis. Pomegranate extracts also have antiviral properties against the flu, herpes, and other viruses. In addition to fighting badly against viruses and bacteria, there is proof that pomegranate extracts help to promote the growth of beneficial gut flora that boosts the immune system including bifid bacterium and Lactobacillus.

Maximizing and improve the health of your immune system is very easy when you know which foods to eat for immunity boosting. Eat these 10 immune-boosting foods to keep your immune system in the best form of it. When your immune system is strong you can fight against any disease or virus.

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