Top 10 foods for building immune

There is no doubt that modern medicines and supplements are highly efficient for treatment and management of a broad range of medical problems. However, in this article we will be sharing the top ten foods for building immune naturally. Did you know that balanced nutrition can effectively build up a healthy immune system, elevate your energy levels as well as boost your overall sense of wellbeing? This is especially beneficial if you are breastfeeding, pregnant, or raising a busy toddler.


10 Best foods for building immune


This include raspberries, blueberries, or any other seasonal berries that are available. Include berries in your daily diet as is or with yoghurt.

Orange vegetables and fruits

This include pumpkin, mangoes, sweet potatoes, butternut, and pawpaw.


If you want to reap maximum benefits, enjoy at least two servings of bok choy, spinach, or broccoli per day. One serving equals one cup of raw greens. Barley grass, spirulina, and wheatgrass can be taken in supplement or juice form for additional boost. All of them are safe to take during pregnancy.


Garlic contains a potent cocktail of sulphur-containing elements, including sulfoxides and thiosulfinates. While these compounds are the main culprits responsible for the pungent smell, they also contain various health-promoting characteristics which include anti-inflammatory, antiviral, and antibacterial. Garlic is also excellent for lowering cholesterol levels and providing protection against cancer. Garlic is considered as an ideal pregnancy superfood since your immunity typically drops when you are expecting.

Oily fish

Pilchards, sardines and other fatty fish like salmon and mackerel are an excellent source of omega-3 essential fatty acids. However, some salmon contains a high level of mercury levels and are not suitable for pregnant women. Oily fish also contains DHA which is vital for brain and eye development. Because pilchards and sardines usually rank low on the food chain, they do not usually absorb as much toxic mercury as opposed to other fish. This is why they are a good choice for new moms-to-be. Just remember, fish must be cooked through when you are expecting. Green vegetables and nuts are also sources of omega-3 essential fatty acids if you are not a fan of fish.


Unsweetened, quality yoghurt is an excellent source of probiotics and calcium which promotes a healthy gut. Yogurt is not as acidic as milk and is also easier digested. It is essential to have at least one or two additional servings of foods that are calcium-rich when you are expecting a child, particularly if you are having multiples, or it is your first pregnancy.


Seeds and nuts are great foods for managing blood sugar levels, plus they contain healthy fats and protein. Most nuts (almonds in particular) contains calcium which are an essential mineral for pregnant women. They are a healthy snack to incorporate in your eating plan and contains vitamin E which has healthy reproductive properties.


Avocados are a healthy source of vegetable fats and are top of the list when it comes to foods for building immune.


Wholegrains are an ideal source of much-needed fibre, vitamins, antioxidants, and minerals. It helps with boosting energy levels and relief of constipation. Excellent sources of whole-wheat include, oats, brown rice, legumes, barley, quinoa, and rye bread.


Tomatoes contain a potent antioxidant, lycopene which has powerful anti-ageing components. Lycopene helps with prevention of heart disease because it protects blood vessels and prevents oxidative damage. Tomatoes also help protect your body against various forms of cancer. When tomatoes are heated, their lycopene degree is at its highest (like in a sauce). It is fat-soluble as well, therefore adding extra virgin oil to your dish can help with absorbing this antioxidant much easier.


I hope you have found this article informative about the best foods for building immune. Prevention is always better than cure, therefore including these foods into your diet can help with maintaining a healthy immune system and boost your overall sense of wellbeing.



2 thoughts on “Top 10 foods for building immune

  1. I found this article very informative, I dont have kids of my own yet but it was interesting to know how your body changes when you’re expecting, for example getting more sources of dairy and calcium like eating almonds.

    1. Hi Anthea. Thanks for reading my post. Before I became a mom I had no idea what was in store for me. I had no idea about all the supplements that are beneficial during pregnancy and basically learned through experience. I’m glad that I managed to get all the essential supplements like calcium, folic acid, and Omega oil while I was pregnant. One tip that I would give moms is to avoid certain supplements during the first trimester since it worsen that dreaded morning sickness symptoms. 🙂 I learned this the hard way.

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