8 Foods That Boost Your Immune System

What to eat to avoid getting sick

With the onset of autumn, flu, covid and other viral diseases attack us mercilessly, weaken our immune system and spoil our mood. Experts recommend not to panic, but to prepare for the new season with great attention, do not forget to drink vitamins, do not get nervous over trifles, play sports and eat varied foods. A chef argues that the diet of a modern person must certainly contain not only the usual lemon, onion, tomato, but also unusual ones – black garlic, mung beans, tulsi tea – products , which strengthen the immune system and help to feel more cheerful.


Black radish contains defensin – antimicrobial peptides that increase cellular immunity – the body’s resistance to infections. Radish can be eaten fresh, in a salad, but ideally fermented.


Sprout beans, eat green sprouts or boiled stewed mung beans. They contain special resistant starch. In addition, mung beans contain antifungal components. Autumn is an insidious time when chronic infections are exacerbated, and the body’s resistance drops. Mash should be used instead of anti-aging side dishes or add sprouts to salads.


Urbech is a natural concentrate that I recommend mixing with melted butter or adding to dishes as a sweet brush. Urbech can also be used as a salted sauce. It contains the famous cucurbitin, which kills roundworms in the body – helminths.


What is important for the off-season is zinc. Zinc is included in metalloproteinases – active centers of important enzymes associated with immunity. Dishes with pumpkin are especially popular in autumn: chilled pumpkin pulp or in the form of pumpkin pies, pancakes. These are all sources of resistant starch. You can also add pumpkin jam or pectin/agar marmalade to your diet to get your beta-carotene requirement, which aids in vitamin A absorption. In addition, pectin is an anti-inflammatory element and the most important probiotic.


Used more as a seasoning, it gives a refined taste to dishes. Black garlic can be used in pâté. Experts recommend using it in the diet as a medicine on an empty stomach, as well as during the day: 3 times a day as an element of functional cuisine. In black garlic, the amount of polysaccharides, dietary fiber, as well as the amount of saponins, terpenoids increases – these are all antimicrobial and antifungal, antimycotic substances, and quite serious ones.


Basil is a mild adaptogen: it increases the body’s resistance to both infections and stress, normalizes the level of cortisol, the stress hormone. It has a slight sedative effect, especially for people who are under constant stress, and improves tone. Mix tea with kombucha in a ratio of 50 to 50. Based on tulsi tea, you can make jelly – as a functional food.


Peruvian maca is a plant that is also known as Peruvian ginseng, the maca fruit is a powerful adaptogen. On the basis of Piruan maca powder, you can make healthy desserts: nut balls from soaked cashews, almonds. Peruvian maca increases the level of sex hormones, gives strength, endurance. Stir ¼ teaspoon of Peruvian maca into the base of soaked nuts or dates.


Fermented beetroot contains betalains, anthocyanins – antioxidants that promote recovery from oxidative stress, diseases, and infections. In addition, beets are a hepatoprotector, an important element in the health of the hepatobiliary system, i.e. gallbladder and liver. Fermented beets have a beneficial effect on the functioning of the intestines, relieve inflammation, and heal ulcers.