3 foods that help you take care of your immune system

3 alimentos que te ayudan a cuidar tu sistema inmune

Do you want your body to defend you from viruses, bacteria and infectious agents? Well, the best way to do it is by taking care of your immune system.

And, if you are looking to repel all those evil agents from your body, your first stop should be the local market, because having a balanced diet is the key and, even more so, when you add certain foods that can be useful to increase your defenses. .

Next, I will show you the 3 best foods that you should add to your meals if you want to strengthen your immune system.

Why food is your best allies?

Why food is your best allies?

It is no secret to anyone that in today's society there are various food options, both healthy and harmful, but the important thing about this matter is to always choose the healthiest alternatives.

Remember that food is not just a necessity, it is also a way to give ourselves pleasure and express ourselves. And if we include the healthiest and most nutritious foods in our diet, we could experience satisfaction, balance and security.

Eating healthy foods will not only help you protect your health and prevent disease, but it will also benefit your family and the environment.

Can specific foods boost your immune system?

The immune system consists of organs, cells, tissues and proteins, which are obtained through food.

When your immune system comes into contact with a pathogen, whether viruses, bacteria or foreign bodies, it triggers an immune response, releasing antibodies, which attach to the antigens of the pathogens and kill them.

This means that if you incorporate specific foods into your diet that contain more vitamins, minerals and nutrients, you can strengthen your immune response.

3 foods that help you improve and take care of your immune system

The following foods could be key to your diet if you want to take care of your immune system:

plain yogurt

plain yogurt

Despite being dairy, yogurt is beneficial for your health because it contains various probiotic strains and some vitamins.

Remember that, for your immune system to function properly, you need intestinal flora in good condition. And the probiotics included in yogurt can help you; In addition, these strains stimulate immune function and may even help fight harmful agents that want to attack your health.

For your body to have solid immune function, adequate levels of vitamin D and other nutrients are necessary. And yogurt not only meets your daily needs for vitamin D, but also vitamin B12 and vitamin B2.

Always try to look for yogurts that have the phrase “live and active cultures” printed on the label, such as Greek yogurt.

Preferably consume natural yogurts. In this article on our blog “ Recipes for fermented probiotics to strengthen the immune system ” you can find the recipe, so you can make it at home.



Spinach is a food packed with essential nutrients and antioxidants that can boost your immune system's ability to fight infections.

And it receives maximum attention as a superfood thanks to its high content of:

  • Folic acid.
  • Vitamin A.
  • Vitamin C.
  • Vitamin E.
  • Fiber.
  • Magnesium.
  • Iron.
  • Flavonoids.
  • Carotenoids.

When you eat spinach, you get nutrients that boost your defenses and provide your body with the nutrients needed for cell division and DNA repair.

If you want to get the maximum benefits from spinach, eat it raw or lightly cooked to preserve it. Although, light cooking facilitates the absorption of vitamin A and allows other nutrients to be released.



Broccoli is a good option to eat regularly, because it greatly supports the care of your immune system. Plus, it's one of the healthiest vegetables you can put on your plate.

This vegetable is an inexhaustible source of:

  • Vitamin C.
  • Vitamin A.
  • Vitamin E.
  • Vitamin B (B1, B2, B3 and B6).
  • Powerful antioxidants.
  • Fiber.
  • Potassium.
  • Magnesium.
  • Zinc.
  • Iron.

These vitamins, minerals and antioxidants help your immune system function fully.

The key to keeping its power intact is to cook it as little as possible, or better yet, not cook it at all. On the other hand, there is research that shows that eating it steamed is the best option.

How to add the 3 foods that help you take care of your immune system to your meals

It's time to get creative and get to work!

Sometimes cooking is a little tedious. But, if you plan well, you can follow your healthy diet without getting stressed or bored.

Next, I will show you some recipes from our website that will fascinate you. They are quick, easy to prepare and delicious.

If you want to prepare something with yogurt:

  • Strawberry Yogurt Protein Popsicles
Strawberry Yogurt Protein Popsicles

For a hot summer afternoon these popsicles are perfect. In addition to being easy to make, you provide your body with freshness, flavor and many nutrients.

  • Spinach and Moringa Frozen Yogurt
Spinach and Moringa Frozen Yogurt

Does it make you want to snack on something in the afternoon? This smoothie is perfect, because it is super practical, easy and delicious. And the best of all is that you are including two outstanding foods to take care of your immune system, such as yogurt and spinach.

If you would like to prepare something with spinach

You don't always have to cook a boring salad that contains spinach... That's why I'll leave you two recipes so you can give your preparations a 180-degree turn.

  • Sweet Spinach Waffles
Sweet Spinach Waffles

For a delicious breakfast or a special snack... That's how ideal this recipe is! You don't have to eat boring and with this preparation we show it to you. You will see that they are easy, practical and delicious.

  • Detox Protein Smoothie
Detox Protein Smoothie

This preparation is global. You will not only get the nutrients and vitamins from spinach, but from all the fruits that accompany this delicious and nutritious smoothie, in less than 5 minutes.

If you want to prepare something with broccoli

  • Broccoli bread with 100% Whey Protein
Broccoli bread with 100% Whey Protein

Don't feel guilty anymore for eating a piece of bread! Prepare this quick and easy recipe on your meal prep day so you can enjoy this fluffy and soft broccoli bread all week.

Do you want to know many more cooking options? Download the FREE ebookDelicious and comforting recipes that reduce inflammation and strengthen the immune system .”

Final tips to take care of the immune system

Final tips to take care of the immune system

From now on you will begin to improve, stimulate and take care of your immune system through food.

Have you already added these foods to your diet? Comment us.

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