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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 it is that, 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 top 3 foods that you should add to your meals if you want to strengthen your immune system.

Why are food your best allies?

Why are food 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 in this matter is always choosing 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 come to experience satisfaction, balance and security.

Eating healthy foods will not only help protect your health and prevent disease, but 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, be it a virus, bacteria, or foreign body, it triggers an immune response, releasing antibodies, which attach to the pathogen's antigens and kill them.

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

3 foods that help you improve and care for 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 a dairy product, 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 that yogurt includes can help you; In addition, these strains stimulate immune function and can even help fight harmful agents that want to attack your health.

For your body to have strong 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 for 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 " Fermented probiotic recipes to strengthen the immune system " you can find the recipe, so you can do it at home.



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

And it gets the most 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 necessary nutrients 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 to 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. Instead, there is research that shows that eating it steamed is the best option.

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

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

Sometimes cooking is a bit tedious. But, if you plan well, you can continue your healthy eating 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 make something with yogurt:

Strawberry Yogurt Protein Bars

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

Spinach and Moringa Frozen Yogurt

Does it cause you to have a snack in the afternoon? This smoothie is perfect, because it is super practical, easy and delicious. And best of all, 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

For a delicious breakfast or a special snack... This recipe is so ideal! You do not have to eat boring and with this preparation we show you. You will see that they are easy, practical and delicious.

Detox Protein Smoothie

This preparation is worldwide. You will not only get the nutrients and vitamins from the 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

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 all week with this fluffy and soft broccoli bread.

Do you want to know many more cooking options? Download the ebook " Tasty and comforting recipes that reduce inflammation and strengthen the immune system " for FREE.

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 care for your immune system through food.

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

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