Among the most important slogans that achieve effectiveness is that the diet improve your immune system, and I knew it in the past, and its importance appeared in modern science, by examining various diseases :

The stomach is the home of the disease and is the home of medicine

Therefore, nutrition and treatment experts focus on the necessity of a good stomach and gut in a person to benefit from all foods.

Stomach divided into 3 parts

Nutritionists advise choosing a healthy lifestyle. so you should divide your stomach into three parts to get the best diet that improves your the immune system:

  • The first part of the food
  • The second part of water.
  • The third part of the air

In this article, we will take up the first part, the stomach

 The nutrition portion

A basic rule to include is that no single food or nutritional supplement can prevent disease. Therefore, your body needs an integrated form of food that supports the diet and improves the immune system.

Another important rule is not to let your body accumulate fat through food, because clogged arteries and cardiovascular disease are very harmful to the body’s functions and weaken the immune system.

Which vitamins improve immune system?

Eat nutritious foods that contain vitamins, especially those that help the immune system to fight disease and many health benefits.
It is imperative to take a closer look at these vitamins and how they contribute to strengthening immunity

Vitamin C

One of the biggest boosters of the immune system, so when you a lack of vitamin C, you are more prone to disease, especially influenza and pneumonia diseases which are able to sit you home.
So eat oranges, grapefruit, tangerines, citrus fruits, strawberries, peppers, spinach, kale, and broccoli on a daily basis, as your body does not produce or store them.

Vitamin B6 

The leader of the unit of biochemical reactions in the body, therefore it is necessary for the vital organs and for the best performance of the immune system through better metabolism.
One of the most important foods rich in vitamin B6 is chicken and cold-water fish such as salmon and tuna.
Vitamin B6 is also found in green vegetables and chickpeas.

Vitamin E.

It is one of the most important vitamins for your body because it contains powerful antioxidants, which fight many diseases, especially cancer risk you can found in nuts, seeds, and spinach.

ٍCan supplements help improve your immunity?

Dietary supplements or vitamins and minerals can help fill gaps in your diet, but I recommend that you get essential nutrients from your food.
Your body absorbs vitamins and nutrients better when they come from a dietary source.
If you need nutritional supplements and suffer from osteoporosis, you need vitamin D and calcium to enhance the density of calcium and bone health.

Stay away from sugars, this contributes to improving the functioning of the immune system, but you should consult your doctor.

Where are these vitamins found in our foods and how can they be found in our diet?


You should eat all colors, so let him be in your day regularly and start with the authority of fruits and vegetable salad for breakfast and make it contain all kinds of vegetables as much as possible such as carrots, broccoli, spinach, tomatoes, cucumbers, parsley, mint, onions, and lemon.

Nutrient lunch

Be sure to eat a fruit salad before lunch, which should contain different fruits such as oranges, apples, bananas, kiwis, and melons.


Get enough vitamins like A, C, E, B6, and D and minerals like zinc, potassium, magnesium iron, and selenium.
Omega cereal has great importance in helping you to absorb food effectively and contribute to the strengthening of red blood cells.

Eat protein for immunity

Protein is enough to repair muscle tissue, so if you do a strenuous exercise, protein builds muscle, helps you lose weight and burn calories.
Protein helps strengthen your immune system and strengthens the body’s cells to fight bacterial and viral infections.

T cells boost 

By strengthening your T- cells, your body can fight off invaders because if you lack protein, you will be subjected to fatigue and general weakness in the functions and tissues of cells in the body, and thus the immune response will decrease.

What is the appropriate amount of protein for immunity?

Your keenness to eat protein to enhance the building of immunity and muscles in the body should be as much as is required, because excess protein harms the body, especially kidney function.

Required quantity

So an adult provides about 0.8 to 1.2 grams of protein per kilogram of body weight per day – or roughly 55 to 80 grams of protein per day for a 150-pound adult.
If you suffer from high blood cholesterol, this has many negative effects, especially on heart disease and cardiovascular, so we recommend consuming plant protein.

Sources of plant and animal protein

The ease of protein absorption in the body is great, especially in plants because they contain the nine essential amino acids, so the body cannot produce sufficient quantities to meet the needs of the body.

  • legumes like soybeans, chickpeas, and beans
  • Whole grains such as quinoa and amaranth in addition
  • Vegetables, fruits, nuts, and seeds
  • Consume seafood, chicken, turkey, red meat, and eggs

Prebiotic rich foods

Prebiotics work by increasing the number of “beneficial bacteria” in the gut, which in turn stimulates the production of anti-inflammatory cytokines, which are small proteins that help the function of diet improve your immune system.

When you eat nutrients full of prebiotics, which include many short-chain fatty acids such as butyrates, acetates, and propionates, they aid metabolic health.

Where can prebiotics be found in foods?

Prebiotics are found in foods such as onions, garlic, bananas, and asparagus. 

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