I always get a cold, suffer from tummy troubles, feel tired every day, and have frequent infections. I visit my friendly doctor for a check-up. Guess what his diagnosis is? I have a weak immune system, and he advises me to change my diet, take fruits, and eat veggies. Below are some foods he told me to consume to make my immune system strong and healthy:

Citrus Fruits

Why wait to have a common cold before you take fruits rich in vitamin C? Prevention is always better than cure. To have a strong immune system, citrus fruits should be part of your diet. Packed with vitamin C, citrus fruits help our system produce enough levels of white blood cells that can play a significant role in fighting mild and severe infections. Experts say that an adult woman needs at least 75 mg of vitamin C. Men, on the other hand, require 90 mg of vitamin C. But not all adults take enough vitamin C. Food supplements can come to your rescue. Popular citrus fruits include limes, grapefruit, oranges, lemons, clementines, and tangerines.


Yes, shellfish is another type of food you should never underestimate. What makes it a go-to food for many is that it is rich in zinc. Most people, however, do not focus on their zinc intake. But our bodies require it for our immune system to function at its best. Shellfish that are high in zinc include mussels, oysters, lobsters, and crabs. Unfortunately, too much zinc can inhibit the normal function of our immune system. Other zinc food sources include meat, legumes, seeds, nuts, dairy products, eggs, whole grains, and even dark chocolate. You can even use zinc supplements and buy zinc ionophore online or other kinds of zinc products to help boost your immunity and gain those nutrients into your body.


While kiwi may not taste good for some, it is full of vitamin C, vitamin K, folate, potassium, and other essential nutrients similar to papayas. Vitamin C, for example, is found to boost the level of white blood cells, helping our system to fight infection. But wait, there’s more! Kiwi may help minimize the risk of any vision loss. So, if you happen to undergo any LASIK surgery Austin or any such eye surgery, you can include kiwi as part of your recovery diet.

Red Bell Peppers

Who says only citrus fruits have the most vitamin C? Red bell peppers are also high in vitamin C. Yes, you read it right. An ounce of red bell peppers, for example, consists of 127 mg of vitamin C, more than the 53.2 mg an average orange contains. It boosts our immune system and helps maintain healthy skin. Red bell peppers are also high in beta carotene. Once consumed, our system converts it into vitamin A, which can keep our eyesight in good condition.


After getting sick for a few days, nothing is more satisfying than taking a bowl of hot chicken soup. Many people believe it is the placebo effect that makes us feel better. But it goes beyond that. Any soup made of chicken or turkey may help lower inflammation and improve symptoms of a common cold. Thanks to its vitamin B-6. Vitamin B-6 is essential to the formation and production of healthy red blood cells. That is not all. Broth made of chicken bones consists of chondroitin and gelatin that can ensure fast gut healing and strong immunity as well.


Are you looking for another healthy superfood? Do not search further than broccoli. It is rich in antioxidants, fiber, vitamins A, C, and E. While some eat it raw, it is best to blanch them for a minute or two to keep their nutrients and other minerals intact. You can also steam the florets in your microwave or stovetop. If you get sick of it, sauteing and roasting broccoli can level up your experience. For other easy to prepare broccoli recipes, feel free to ask for help from your close friends.


Studies have shown that people consumed yogurt hundreds of years ago. Why is that? It is because yogurt is extremely nutritious. Research has suggested that yogurt stimulates our immune system to fight diseases. Particularly, it boosts our body’s defenses against infections and diseases. But instead of flavored and sugar-loaded yogurt, consider a plain one. Just add healthy fruits and honey to enjoy a well-balanced flavor.

Are you tired of going in and out of the hospital because of a cold or infection? These foods got your back!

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