3 Foods That Boost The Immune System

Yes, it is again that time of the year when we need to protect our body against the nasty cold and unfortunately this year we have to fight also against the COVID.

Now more than ever, it’s important for our immune system to stay in excellent shape during the winter.

And guess what is one of the best ways to stay healthy?

Maintaining a nutritious diet.

Yes my dear friends, we’re talking again about food.

Delicious and nutritious food!

There’s not a secret anymore, vegetables and fruits are our allies always.

Now let’s see 3 of the best immune system-booster-foods.


Washing baby spinach leaves
Spinach – Photo credit Popsicle Society

Spinach is a superfood with just a few calories but loaded with nutrients.

It is a good source of vitamin C, carotenoids, folic acid, chlorophyll and lutein, giving it antioxidant properties and making it a useful food for eye health, protecting the eyes from UVA damage that can cause cataracts, useful for those suffering from atherosclerosis, for pregnant women and for the protective action against coronary pathologies. 

It is suitable for those suffering from constipation or anemics.

Spinach bring benefits to the immune system and increase the production of red blood cells. 

It is useful in cases of hypertension and prevent high blood pressure. It also bring benefits to the health of bones and skin. Thus it reduces the risk of developing gastric ulcer and inflammation of the digestive system.

If you would like to discover more about spinach, its origins, cultivation, uses and benefits you may enjoy the below.

And here you can enjoy a super easy, healthy and delicious spinach salad to boost your immunity system: 5-ingredient tasty spinach salad.

Chia seeds

Chia seeds

Chia seeds contains antioxidants, fiber, calcium, omega-3 fatty acids, carbohydrates and proteins. These tiny seeds were used by the Aztecs and Mayan cultures as an energy booster, not for nothing “chia” means “strength”.

They are considered capable of carrying out an action to control the level of sugar in the blood and benefit the cardiovascular system.

They help reduce blood pressure and slow down the speed with which our body converts carbohydrates into simple sugars, bringing benefits to diabetics.

They help to keep blood cholesterol levels under control. Omega-3 and Omega 6 fatty acids carry out anti-inflammatory activity, promote the balance of the immune system, increase the values of good HDL cholesterol.

There is a use of chia seeds deemed particularly beneficial for cleaning the intestine and for promoting its functioning. By soaking them in water at room temperature, the chia seeds release a beneficial gel that can be taken as such in the morning, preferably on an empty stomach. This gel collects slags and toxins that will be eliminated through the feces while, at the same time, it favors intestinal transit by fighting irritable bowel syndrome and constipation.

And if you want to know more about these tiny seeds that make wonders you may enjoy the below.

And of course a super easy but always delicious recipe: Kiwi with chia pudding and coconut milk.



Did you know that oranges are ranked number 3 of the World’s Favorite Flavours, after chocolate and vanilla?

With a high concentration of vitamin C, oranges are low in calories but rich in important antioxidants, vitamins and minerals that helps us maintaining a good immunity system.

Oranges have many health benefits: may boost your immune system to everyday viruses and infections such as the common coldgive you better skin, and even help improve your health heart and cholesterol levels. Beside this, some evidence suggests that eating oranges may help reduce the risk of respiratory diseasescertain cancers, rheumatoid arthritis, ulcers and kidney stones.

The fiber in oranges may help lower blood sugar levels in people with type 1 diabetes and improve blood sugar, lipids and insulin levels in people with type 2 diabetes, so much so that the oranges, along with other citrus fruits, are considered as a β€œsuperfood” for people with diabetes.

Although not as juicy or tasty as the flesh, orange peel is edible and has significant contents of vitamin C, dietary fiber, total polyphenols, carotenoids, limonene and dietary minerals, such as potassium and magnesium.

And if you want to discover more about oranges, their origins, cultivation, uses and benefits, you may enjoy reading below.

And of course an easy and fast recipe cannot miss: easy orange and ricotta plum cake.

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Always take care of yourself!

And remember, food is our ally but always in moderation!

A little bit of everything πŸ˜‰

Popsicle Society
Popsicle Society

I love traveling, cooking and enjoying this beatiful world.Β 
I’m a life lover! Simple as that!

35 thoughts

    1. Thank you very much for stopping by! Yes, knowing the benefits of our food is helping in being more conscious of what is good for our body instead of going directly to medicines…πŸ˜‰

  1. Great tips! We got some chia seeds a while back when I did a vegan challenge, but it’s in a weird container that’s very hard to open. After reading this, though, I think I might just wrestle with it sometime today and see if I can get it to open again!

  2. These are great tips! It’s so easy to forget about eating healthy during the winter. With the cold and dark days most of the people crave comfort food, but it’s very important to eat your greens, too. Thanks for sharing and have a good day πŸ˜€ Aiva

    1. Thank you very much Aiva! Greens can be a very good and delicious comfort food too πŸ˜‰πŸ˜‹ And they really help to keep our body healthy during the winter period. Enjoy them! Have a wonderful day too! 🌸

  3. Your words your concepts and visions are always strong for the mind,spirit and soul,you always stay on point and one very moving soul,peace and the best and thank you for being you

  4. Spinach is an excellent food source indeed, l eat both spinach and kale is large quantities these days. Chia, no, just can’t tolerate them, they remind me of frog spawn and oranges, yes in small dozes – l have to be careful sadly now with my fruit intake due to a fructose intolerance – excellent post again Ribana πŸ™‚

    1. Thank you very much Rory! Frog spawn and oranges…hahahaπŸ€ͺ I love them all, well I guess I’m easily pleased when there’s food…πŸ€ͺπŸ˜‹ I believe is troublesome with food intolerances…maybe just a little bit of everything can work πŸ˜‰

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