The diet to strengthen the immune system

Having high immune defenses allows our bodies to defend against diseases and infections typical of certain times of the year. To make the immune system more efficient, it is essential to eat a healthy and balanced diet: here are some tips to put into practice.

What is the immune system?

The immune system consists of a series of fine mechanisms that are implemented to defend our bodies from viruses, bacteria, and anything that can generally cause disease. Its most important functions are to remove damaged cells and tissues and to neutralize any external invading elements that try to spread.

To make one’s immune system increasingly efficient, it is essential to have a healthy lifestyle.

And this is precisely where diet plays a crucial role, in addition to physical activity: here are some useful tips for eating properly and strengthening the immune system.

What foods strengthen the immune system?

Nutrition plays an essential role in keeping the immune system efficient, preventing the onset of disease: here are what foods to include in your diet and why.


We often hear about antioxidants, but what are they specifically? These are molecules that help defend against harmful agents and stress by repairing damage caused by free radicals. The most powerful are as follows:

  • vitamin C found in foods such as cabbage, savoy cabbage, broccoli, citrus fruits, grapes, kiwi, strawberries, thyme, bell pepper, chili peppers, and parsley;
  • vitamin D found in foods of animal origin such as cod liver oil, fatty fish (mackerel, sardine, tuna, and salmon), egg yolk, cheese, and mushrooms (the only plant source);
  • B-Carotene and is found in foods such as chili peppers, carrots, dried apricots, squash, ripe tomatoes, and broccoli;
  • Glutathione found in some vegetables such as asparagus, spinach and apples.

Probiotics and prebiotics for a happy gut

Having a healthy gut is also crucial for raising one’s immune defenses: in fact, the relationship between the response efficiency of the immune system and the health status of the gut microbiota is widely documented. Therefore, regularly consuming probiotic-rich foods is very important as in the cases of yogurt, kefir , kombucha and fermented vegetables .

In addition, to proliferate, our good bacteria must be fed prebiotic fiber, in which garlic, onion, banana, whole grains, and leek are particularly rich.

A recipe for strengthening the immune system

One recipe that can be easily made even at home and ispacked with antioxidants that are useful for boosting the immune system is kombucha, a fermented tea-based beverage that originated in China and is rich in many beneficial properties for the body.

Learn about the recipe for Kombucha and its many properties >

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