Stress, chronic diseases, poor diet, and lack of sleep are the main causes of low immunity. This decrease in the immune system is accompanied by a decrease in the body's defense ability against viruses and bacteria.

The easiest and most effective way to protect the body from disease is to eat foods and drinks that help boost the immune system.

10 Foods That Can Help Increase Immunity Significantly


Garlic is one of the best natural antibiotics. It can be added to daily meals, and helps prevent colds and digestive diseases. This is because garlic contains the compound allicin, which helps prevent the growth and spread of bacteria and fungal infections and stimulates the activity of digestive enzymes.

A British study showed that people who took garlic extract for 12 weeks got sick less often than others.


Red meat is one of the most important sources of protein and minerals that the body needs to function efficiently (iron, zinc, chromium and selenium). It helps in the growth, strength and resistance of the body to diseases.


Eggs are a source of high-quality protein that contains eight essential amino acids, antioxidant vitamins (A and D) and minerals (iron, selenium and zinc). Eggs are one of the fastest sources that compensate the body when it loses protein or is exposed to a bacterial infection.


Yoghurt contains probiotics, which are beneficial bacteria that help maintain a healthy gut. A Swedish study showed that those who ate yogurt rich in probiotics that stimulate antibodies, were 33% less likely to develop the disease.

Therefore, doctors recommend eating 300 grams of yogurt daily.

Chicken Soup

Cysteine ​​is an amino acid produced by cooking chicken. From a chemical point of view, cysteine ​​is similar to the treatment of bronchitis. This could explain why doctors recommend eating chicken soup to treat colds and boost the immune system.

Green Tea

Green tea contains theanine protein, a substance that increases the body's defense capacity and multiplies it 5 times, by activating lymphocytes in the blood and enhancing the body's resistance to attacks by bacteria or viruses.


Peppers are rich in beta-carotene, which is converted into vitamin A in the body. Vitamin A has an antioxidant effect and can help beat infection.


Aside from being a popular spice used in cooking, it has been a part of traditional medicine for centuries for its healing properties and ability to stimulate the immune system to treat colds and flu.


Cinnamon is rich in antioxidants that help prevent the spread of bacteria and reduce the formation of blood clots. They also help stabilize blood sugar, thus reducing the risk of developing diabetes. It also works to reduce the level of cholesterol in the blood, in addition to the fact that cinnamon prevents bad breath.

Citrus fruits

Citrus fruits, such as lemons and oranges, contain a high amount of antioxidants and vitamin C that help boost immunity.


Containing high amounts of selenium and antioxidants, mushrooms are amazing at treating colds and have antiviral and antibacterial effects. They also contain vitamin B, which plays a key role in strengthening the immune system.


In order to have a balanced diet and a healthy lifestyle, doctors recommend eating a large variety of foods, limiting consumption of saturated fats, sugar, salt and alcohol, quitting smoking, getting enough physical activity and getting enough sleep.