10 foods to take care of your immune system

Table of Contents

10 Foods: Vitamins C, fibers, proteins, antioxidant molecules… These compounds have the reputation of stimulating the body’s defense system (the immune system). To face a sometimes capricious spring, nothing better than a diet stimulating the immune system.

Condiments: chili, garlic, sage, ginger

Chilli Foods

The chili Mexican, also called jalapeño spice, must turn to capsaicin. This molecule is also known to be an anti-inflammatory agent that can help reduce arthritis symptoms and inflammation of the joints.


Garlic contains sulfur molecules, including allicin. The study of this molecule has shown that it can block enzymes involved in infections such as colds. Other work has also shown that consuming garlic lowers stomach, colon, and esophageal cancers.


Sage, which can be made into tea, is an ancient remedy for sore throats, coughs, and colds. A Swiss study found that using sage with other herbs like Echinacea can help relieve throat irritation.


Ginger, which sometimes recommends treating nausea, has high antioxidant and anti-inflammatory properties. A recent analysis reviewing 60 studies on ginger’s nutritional benefits revealed that this plant native to India might have beneficial effects on diseases such as obesity, heart disease, and diabetes. Beta-carotene ( vitamin A) and the capsaicin it contains are also molecules that boost the body’s defense system.

Fruits: lemon, grapefruit, cranberry, grape, and apples

The lemon Foods

Lemon is rich in bioflavonoids, molecules known to destroy free radicals, which are sources of oxidation for cells. They also provide vitamin C, and one lemon covers half of the daily vitamin C intake.


Half a grapefruit contains over 60% of your daily vitamin C content. Eating grapefruit can also help the body absorb other essential nutrients for the immune system, such as iron.


Today, the interest of cranberries, or cranberries, in the prevention and cure of urinary tract infections ( cystitis ), is still the subject of debate. Nevertheless, the nutrients in these berries support healthy immune system function and may reduce heart disease risk.

The grape

The protective effect of the polyphenols contained mainly in the vine’s skin is no longer to be demonstrated. These molecules have antioxidant activity and activity, reducing inflammatory reactions.

Apple Foods

Against all expectations, a 2015 study found that eating an apple a day reduced prescription drug intake. Another research had also shown that the consumption of apples reduced symptoms linked to asthma. It is the khellin molecule (derived from glucose with antispasmodic properties) Super p Force contained in the fruit, which is responsible for this effect by promoting the respiratory tract’s opening. A word of advice: buy organic apples and wash them thoroughly before consuming them to remove all pesticide residues.

Fennel: a sometimes forgotten vegetable

This vegetable with aromatic notes of licorice contains compounds that can help you breathe better by acting on the airways’ mucus. It also relieves sore throat.