5 Important Food To Strengthen Immune System

Important Food List To Strengthen Your Family’s Immune System

In the current state of things, there are important food to strengthen immune system that doctor’s recommend. Ironically, because of the government’s prohibitions on social distancing and staying at home, buying food may not be as easy as before. Some people would think it is best to just eat – but not all food are created equal. There are those that actually make a person sick in the long run – it is therefore the best time to change your view of what a proper diet is. Diet being defined as proper nutrition and not a restriction of taking in food or not eating at all, a very common Filipino misconception.

The rule is to eat mostly non-processed food. Straight to the table kind of cooking – boiled, broiled, baked, even fried in oils that are low in carbohydrates. If you have the means, then do buy and incorporate the following 5 important food to strengthen immune system.

Fish (and other Seafood)

Omega 3, given the nickname the ‘good fat’ is important to our body’s cells. Omega 3- rich foods are usually fish and seafood like mackerel, oysters, salmon, sardines, and also seaweed. Getting your daily dose of Omega 3 protects you from many diseases and health condition including blood clotting, high blood pressure, irregular heartbeats, and even depression. Omega 3 also promotes healthy skin, and eyes, plus its anti-inflammatory constituents help joint mobility.

Green Vegetables

Broccoli, cauliflower, green beans, zucchini, cucumbers, lettuce, spinach, kale – aside from being green (except for the white cauliflower), are also vegetables low in carbohydrates but high in fiber. They contain phytochemicals, vitamins, and minerals, that the body needs.

A smoothie of cucumbers, spinach, kale, avocado, and strawberries will give you a refreshing feeling throughout the day (specially in these hots days).

Although not green, mushrooms are also nutritious addition to one’s diet.

Important Food List To Strengthen Your Family's Immune System
green smoothie

Berries and Fruits with Berry in its name

We’ve all grown to know that fruits are healthy – in a way yes, but too much of everything isn’t good is also something we learn from childhood. Fruits contain fructose and it’s still sugar, albeit from natural sources, when it accumulates has effects not favourable to the body.  Good news though, avocados, strawberries, blueberries, cranberries, watermelon,  and cantaloupes, are some of fruits listed as containing low carbohydrate content.

Important Food List To Strengthen Your Family's Immune SystemEggs

Eggs are eggceptional superfood. They are helpful to raise your “good” HDL cholesterol (source).  One large egg contains 77 calories, 5 grams of fat, 6 grams of protein, and all 9 essential amino acids. Eggs are rich in iron, phosphorus, selenium and vitamins A, B12, B2 and B5 (among others) and has about 113 mg of choline, which is a very important nutrient for the brain.

Eggs are a great snack to keep hunger at bay.

5 Important Food To Strengthen Immune System
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Good source of fat and protein, no carbohydrates. Many lowcarb practitioners have reversed their diabetes condition by eating meat and limiting carbohydrates. (Read more on the correlation between carbohydrates and diabetes here.)


As steak, in soup, or as grounded, beef can be used in diverse dishes that will keep you full for a long time.


Who doesn’t like bacon or pork belly? Grilled/barbecued pork is the easiest way to enjoy a meal with family. Don’t worry, it’s not pork that block your arteries. 🙂


Like its pre-hatchling, the egg, chicken are a good source of protein that keeps you energized and ready for the day.


Like its cousin, the chicken, turkey meat is rich in protein. However, there are other vitamins in minerals that are higher in turkey and in chicken, and the other way around. Having turkey instead of chicken once in a while will give a supply of those nutrients in a balance.

Other Meats

Veal, venison, lamb, mutton, squab, poultry, hogget, carabeef and chevon, are some of the many meats you can try out in the market. Any of these meats can provide you with what the body needs, as addition to other food to strengthen immune system.

Contrary to what we know about meat and its effects to our body, studies and experience reveal that meat actually heals.

Choosing The Right Food To Strengthen Immune System

Again, not all food are created equal – and not all have equal vitamin and mineral content. This is why diversity in a family’s meal is encouraged. To better know what your family needs, experts recommend nutritional testing for each member. If you suspect that there’s nutrient lacking from a family member, get a vitamin and nutritional test – it’s to measure the blood and urine to determine deficiencies or excesses of certain vitamins. After getting results, you could work with doctors and nutritionists to help you balance out what needs to – take supplements for the deficiency and limit certain foods to equalize the excesses.

You can then work your meals around the results – and include what seems to be the most important food to strengthen immune system.

5 Important Food To Strengthen Immune System
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