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1m read

Top 5 Foods To Boost Your Immune System

family enjoying healthy foods

With the COVID-19 outbreak, the saying “Health is wealth” is something every family should take seriously especially for their children. Food should always be prepared with knowledge and care. It’s not enough that you eat three times a day or that your best-priced refrigerator is filled with food. More than this, it’s vital that you fill it with food rich in essential nutrients and minerals.


Here are some you may incorporate in your everyday meals:


Vitamin C



Known to be an immune-boosting, daily intake of this vitamin is a must. Vitamin C is a powerful antioxidant, which can help your body fight off colds and flu. Broccoli, red peppers, and green peppers are a good source of this, but if you can’t find a way to get your picky eater to consume some then opt for citrus fruits and strawberries instead.





According to research, lower levels of Zinc can result in an impaired immune system. Zinc helps strengthen the body’s immunity, promotes growth and development, and more. Parents should always try to incorporate their family’s meals with food rich in zinc. Red meats and seafood are filled with this essential mineral.





Another type of antioxidant, carotenoids have more than hundreds of types, the most common being alpha-carotene and beta carotene. This nourishing mineral enhances the body’s immune system and functions. Carrots, papaya, and sweet potatoes are some of the foods rich with this nutrient.


Vitamin E



While more famous for its effect on the skin, Vitamin E can help maintain a healthy immune system. It promotes healthier and longer cell life and aids in cell repair. Great sources of this are peanuts, mangoes, and tomatoes.


Omega-3 Fatty Acids



Omega-3 fatty acids have amazing benefits both for the body and the brain. It can help address issues such as inflammation, asthma, dementia, and in some cases depression and anxiety. It is a nutrient studied by numerous researchers due to its powerful contribution in keeping the body healthy and strong. Foods rich in this mineral are salmon, sardines, flax seeds, and walnuts.


Always be mindful of the food nutrients your family needs to boost their immune system and to fight off diseases. After all, as parents, it is our duty to supplement our kids with nutritious meals and ensure they grow healthy and strong.