Top 11 Immune-Boosting Foods for a Healthy Body

Garlic is a familiar bulb in every kitchen, not just as a spice in dishes but also for its invaluable health benefits. It contains allicin, which stimulates the immune system, enhancing the activity of blood cells to combat cold and flu pathogens. Additionally, garlic is used to alleviate symptoms of bloating and indigestion. When minced or crushed, allicin is released, and you can incorporate garlic into daily meals or mix it with water as a health tonic. Nowadays, garlic oil is recognized as an effective antiviral medication. Garlic is rich in nutrients. According to research, 100g of garlic contains 6.36g of protein, 33g of carbohydrates, 150 calories, and essential nutrients like B-vitamins (B1, B2, B3, B6), iron, calcium, potassium, manganese, magnesium, phosphorus, and more.

The main active ingredients in garlic are organic sulfur compounds and glycosides. Furthermore, garlic contains high levels of germanium and selenium. Particularly, the germanium content in garlic surpasses that of other herbal remedies like ginseng, green tea, and red tea. The fundamental effect of garlic primarily comes from allicin. Fresh garlic doesn't contain free allicin, only its precursor, alliin. When garlic is minced, the enzymes are activated, promoting the conversion of alliin into allicin. Garlic cannot replace antibiotics but can be beneficial in certain situations. In emergencies, health professionals may not be immediately available to administer antibiotics. If you or someone is injured and there are no antibiotics nearby, try finding some garlic cloves. Crushed garlic is a potent antibiotic that can kill various bacterial strains, including staphylococcus. Gently apply crushed garlic to the wound to prevent infection.

Citrus Fruits, including oranges, lemons, and grapefruits, are not only flavorful and delightful but also beneficial for you. They offer numerous health benefits, from boosting the immune system to fighting cancer. Citrus fruits, especially lemons, are exemplary in supporting the immune system. A glass of diluted lemon water before starting a new day not only keeps you alert but also aids in cleansing the intestines, enhancing food absorption. Lemons, oranges, grapefruits, and pomelos are all fruits rich in vitamin C. This vitamin is a potent antioxidant, enhancing immunity, providing hydration, and defending against harmful microorganisms. It's best to consume these foods while fresh. Make your own orange juice rather than buying it from stores. These fruits are also excellent for those who are unwell or just waking up.

Oranges, lemons, grapefruits, and other citrus fruits are among the best immune-boosting fruits that you should include in your diet. The high content of vitamin C in these fruits significantly enhances the immune system naturally, without harm to the body. This is particularly crucial as vitamin C is a water-soluble, saturated compound, not stored in the human body. Therefore, during times of disease outbreaks or for general illness prevention, maintaining regular supplementation of vitamin C through these fruits is advisable. Additionally, the vitamin C in citrus fruits plays a crucial role in wound healing and collagen synthesis - a protein found in tissues that helps connect the skin, tendons, ligaments, and blood vessels. Moreover, vitamin C facilitates the body's absorption of iron, essential for preventing anemia. Being a rich source of fiber benefits digestive and cardiovascular health. The soluble fiber helps strengthen heart health, muscles, and the digestive system...

Ginger is present in many daily dishes, adding not only flavor to your everyday meals but also providing various benefits for your immune system. Ginger is used to relieve colds, reduce fever, and alleviate pain, especially in the throat, with a cough-suppressing effect. It contains active compounds like shogaol and gingerol that stimulate blood circulation and clear the sinuses. Additionally, ginger is effective in combating nausea, particularly during long journeys if you experience motion sickness. You can make ginger tea by slicing fresh ginger thinly, steeping it in hot water, and optionally adding a bit of sugar if you have low blood pressure, then drink it throughout the day.

Ginger is often referred to as the 'king of anti-inflammatory foods' due to its compounds and essential oils like gingerols, zingerone, and shogaol (which contribute to its strong aroma and spicy taste) that can interrupt the inflammation process. Ginger is a popular spice and one of the world's great medicines. In Chinese and Indian traditional medicine, ginger has been used as a remedy for thousands of years. With pain-relieving and anti-inflammatory properties, ginger is a true superfood with key benefits, including: aiding digestion, reducing nausea, protecting against respiratory and digestive infections, relieving bloating. It significantly boosts the immune system, aids detoxification, improves circulation, stimulates the liver to remove toxins from the blood, and contains germ-fighting agents combating infections. Ginger's anti-inflammatory properties also help alleviate muscle pain and soreness after intense physical activity... Ginger can protect against colds and flu in the winter. This plant is rich in zinc, chromium, magnesium, promoting blood circulation, keeping the body warmer, reducing excessive sweating and fever. Combining ginger with lemon is also a way to protect the immune system. Drinking a cup of ginger lemon tea daily will help keep you healthy and cheerful throughout the year.

Green tea

is a well-known beverage in Vietnam, found in both rural and urban areas. It's a drink people offer to guests whenever there are visitors. The sensation of taking a sip, feeling the bitterness at the tip of your tongue, followed by sweetness as the liquid flows down your throat, is truly wonderful. Green tea is not just a delicious drink; it also has special health benefits. In addition to being a beverage, green tea leaves contain many components with healing properties and immune-boosting effects, making the body stronger and healthier. Green tea contains polyphenols and flavonoids that enhance your immune system, promoting overall health and resilience, and helping the body fight infections.

Furthermore, green tea has other benefits such as weight loss, improved memory, and diabetes prevention... Green tea is a familiar and widely known beverage due to its antioxidant properties. The antioxidants in green tea contribute to skin beauty, body detoxification, and increased resistance to common illnesses like colds and flu. Green tea has numerous health benefits, as it contains antioxidants and detoxifying agents, enhances brain function, memory, and can help burn a significant amount of calories. So, start your day with a cup of green tea for a refreshed mind, relieving fatigue from work or study. You can add a splash of lemon juice or honey for extra flavor and effectiveness.

Pumpkin is a abundant source of vitamin C and carotenoids for the body. The compounds in pumpkins enhance eye health as carotenoids in pumpkins are rich precursors of vitamin A. Moreover, pumpkins protect the skin from the harmful effects of ultraviolet rays and contribute to heart disease prevention. Notably, alpha-carotenoids in pumpkins help slow down the aging process. The highest nutritional value can be found in red pumpkins, but other varieties like acorn, sweet dumpling, delicata, butternut, and spaghetti squash are also nutritious. You can cook pumpkins into stews, stir-fries, or make pumpkin sauces for everyday dishes. Red pumpkins, in particular, are rich in vitamin C, strengthening the body's immune system and promoting overall health. A robust immune system helps the body fend off harmful bacteria and viruses.

In Pumpkin, high iron content, essential minerals, rich vitamins, and organic acids benefit the body. Pumpkins are not only a nutritious food; they also help prevent heart disease, cancer, support weight loss, anti-aging skin, promote digestive health, and maintain a healthy skeletal system. Red pumpkins are also rich in tryptophan, a protein component that nerve cells commonly use to synthesize serotonin (a neurotransmitter with mood-boosting effects). Individuals adhering to low-energy diets greatly benefit from consuming pumpkins as these diets often lead to tryptophan deficiency, resulting in mental fatigue, memory decline, and uncontrollable irritability...

One of the indispensable dishes in your health-oriented menu is fish. Fish provides a large amount of protein for the body, boosting the white blood cell count to protect the body from external disease-causing agents. In addition, fish oil contains a substantial amount of omega-3, a compound that enhances skin beauty and has high antioxidant capabilities. Fish oil is also beneficial for your eyes, helping regulate and enhance the immunity of your eyes, keeping them healthy and beautiful. Fish is an extremely diverse and rich source of protein. With just a fish-based main dish, your meal will be full of nutrients and incredibly healthy.

Fish can provide nutrition to most parts of the body, from the skin to the hair. Not only beneficial for adults and the elderly, fish also brings many advantages to the development and health of children. Eating fish regularly can help prevent two of the most common and dangerous diseases in the elderly: heart disease and stroke. The omega-3 content in fish helps the body increase the production of beneficial fats. This fatty acid also enhances the elasticity of blood vessels, reduces platelet adhesion, thereby preventing the risk of arterial plaque and other heart diseases. Fish is one of the healthiest foods for our well-being. So, start incorporating fish into your diet from today.

For a long time, various types of mushrooms have been known for their immune-boosting effects on the human body. Notable examples include Lingzhi mushroom, Cordyceps mushroom, Monkey head mushroom, etc. Mushrooms increase both the quantity and activity of white blood cells, enhancing immune function, promoting overall health, and improving nutrient absorption, leading to good eating and sleeping habits. However, it is advisable not to consume too many mushrooms in a day. Mushrooms can be prepared into various dishes such as oyster mushrooms, straw mushrooms, enoki mushrooms, etc. As for medicinal mushrooms like Lingzhi, experts recommend a daily intake of 7 to 28 grams to maximize the benefits and achieve optimal health.

Despite being a common food, few of us are aware of the miraculous health benefits that mushrooms offer. They help combat obesity, high blood pressure, and even prevent cancer. Mushrooms are low in salt, fat, and calories, often referred to as a functional food. They contain a good amount of vitamin A, vitamin C, and B-complex vitamins that strengthen the immune system. Furthermore, mushrooms contain natural antibiotics such as polysaccharides and beta-glucans that can stimulate and regulate the body's immune system by healing wounds and ulcers. Ergothioneine, a powerful antioxidant in mushrooms, enhances the immune system by efficiently eliminating free radicals. Free radicals are hazardous compounds released during cellular metabolism, capable of circulating throughout the body and causing significant damage or diseases...

Yogurt offers numerous benefits to humans. It contains a multitude of beneficial bacteria that aid in smooth digestion, combating harmful bacteria in the intestines. Research indicates that 70% of the human immune system resides in the gut; therefore, a healthy digestive system helps the body absorb nutrients efficiently, enhancing overall immune function. Consuming a cup of yogurt daily serves as a means to maintain the activity and endurance of the digestive system. The nutritional value of yogurt is comparable to other daily milk products: Approximately 100g of yogurt provides around 100Kcal, 3g of protein, 125mg of calcium, along with various essential vitamins and minerals for the body. Additionally, the fermentation process introduces protease enzymes, beneficial for the intestines and promoting a healthier digestive system. The lactic acid bacteria in yogurt stimulate the increase of beneficial bacteria in the gut, aiding digestion and promoting intestinal health.

Furthermore, yogurt acts as a 'miracle' for anti-aging, thanks to its abundance of essential nutrients that nourish the skin. Lactic acid in yogurt prevents the invasion and regulates the activity of harmful bacteria for the skin. It acts as a natural 'face mask,' leaving the skin smooth and youthful. Simultaneously, the acidic fermentation bacteria can produce natural antibiotics, stimulating the skin healing process, aiding in scar healing and skin regeneration. Yogurt with probiotics and prebiotics can help prevent colorectal cancer. Probiotics and prebiotics in yogurt can offer the following benefits: Preventing the invasion of disease-causing bacteria by hindering their attachment to the intestinal wall. Assisting those with lactose intolerance in digesting this sugar more easily. Regulating the immune system. Preventing colorectal cancer. Lowering cholesterol levels in the blood. Particularly, Lactobacilli bacteria in yogurt can reduce the risk of death in men from colon and rectal cancer...

Beef contains zinc, a nutrient that enhances the body's ability to absorb nutrients. Beef is not only a delicious food but also contains carnitine, boosting ear capabilities, promoting strong auditory function, excellent hearing, and sensitivity. Moreover, the fats in beef and lamb are rich in linoleic and palmitoleic acids, two special acids that help humans resist cancer, various viruses, and pathogens. In 100g of beef, there are about 28g of protein, 10g of lipids, providing 280kcal of energy, double that of fish and many other types of animal meat. The value of beef is not only in its deliciousness, but it also has extremely beneficial effects on human health, especially for those who are thin, children, the elderly, pregnant women, or those recovering from illnesses.

Beef is a nutritious ingredient, beneficial for body development. In addition to its high protein content, beef also provides iron, zinc, and vitamins B2, B6, B12, good for the immune system, promoting red blood cell regeneration. The iron in beef helps quickly restore blood cells and is essential for supplying oxygen to cells in the body. According to traditional medicine, beef, with its sweet taste and balanced nature, has the effect of tonifying the spleen, nourishing the blood, and strengthening tendons and bones. It is used for conditions of spleen deficiency, such as weight loss, poor digestion, bloating, loss of appetite, edema, lower back pain, fatigue, and diabetes. Beef is rich in iron, which helps replenish blood for the body and prevents anemia. Additionally, linoleic acids contribute to muscle maintenance. Let's review the benefits of eating beef!

For ages, honey has been considered one of the highly nutritious foods and excellent for health. Honey possesses excellent antibacterial properties that combat foreign particles. Additionally, it contains various vitamins and minerals that enhance the immune system, while antioxidants in honey can control the development of free radicals. Warm water with honey can create a shield against bacteria and viruses causing colds and coughs. Furthermore, honey makes mucus turn liquid and can be completely removed from the body's system, thereby aiding in better breathing.

Honey is a quick energy booster due to the presence of natural sugars in it. The body rapidly absorbs glucose in honey, providing immediate energy, while fructose offers continuous energy as it is absorbed more slowly. Honey and warm water detoxify your body, eliminating toxins, making it a key component in your detox diet. Honey also works to reduce the acidity of gastric juices, alleviating discomfort and pain symptoms. Most patients with gastric and intestinal ulcers experience improved conditions and better digestive progress when using honey.

Prof. Pletneta at Medical Institute No. 2 in Moscow used honey to treat open wounds. The results showed that the wounds healed quickly, equivalent to the use of antibiotics. However, there are also some opposing opinions that honey is hot and can make wounds more extensive, so its use is not recommended. French scientist Alain Quieille has demonstrated that some types of honey have the ability to emit radiation. When he placed honey in various glass cups, after a while, they could be seen affecting the films stored in the cups...