7 Affordable foods that boost the immune system

One of the top requirements for exceptional health is a robust immune system. It’s better to take preventive measures before our health condition worsens rather than waiting to get sick and then, to treat our bodies by spending a significant amount of money.

That’s why today we have prepared for you a list with 7 wholesome foods which will help you to be healthier and to stay away from diseases. All of these products are allowed to be consumed during the 90-day diet. Of course, if you want to boost your immune system, healthy nutrition with beneficial foods is not enough. It would help if you also improved your organism tonus through active lifestyle such as sports, working out in the gym, dances, walks in nature and many more. When you make your immune system more substantial, you will become less predisposed to diseases and will feel energized all the time, as well as in a great mood.

Include these 7 foods in your menu (of course, only if none of them is an allergen to you). Please, have in mind that we will focus on more affordable and accessible at any store products. We will avoid the exotics ones that are hard to be found.


Consume regularly eggs during the protein day. They can be found at any grocery store and are also among the cheapest products ever. Besides the low price, the eggs bring you lots of vitamins, including B2, B5, B6, B12, D, E, K. They also contain copper, iron, zinc and many of the primary amino acids such as Omega-3 fatty acids. Eggs are mostly preferred by people who want to quickly gain masculine mass due to the protein and rich content of vitamin B12.

In addition to these, the eggs are rich in the substance choline (also known as vitamin B4). The rich content of nearly 251mg/10gr choline in eggs will improve your mood, concentration and even memory. Plus, it works excellent against irritability.

Studies in many different countries show that substance choline has a positive impact on women, and those who frequently consume eggs, get breast cancer more rarely.


We all know that after eating garlic, we get not exactly the most pleasant breath – especially for the surrounding people – but, on the other side, it’s been known since ancient times how healthy this bulbous vegetable is.

Garlic is rich in vitamin C, B6, as well as in manganеse and fibres. It’s not by chance that they call it a “superfood” as garlic also contains allicin, which is a substance that is made of organic sulphur that has antibacterial features.

If you often eat garlic, it’s for sure that you will boost your immune system and will avoid a lot of diseases. Garlic reduces blood pressure if you have hypertonia. In addition to these, the vegetable reduces the chance for you to get a respiratory infection during the winter season.

If the garlic smell doesn’t bother you, it’s highly recommended for you to include it in your daily menu.

Organic honey

They call it “God’s nectar” and it’s also very delicious, as well as with plenty of health benefits. This food made by bees supplies the organism with a significant amount of power and energy. It also keeps us away from many different diseases. During ancient times, honey was highly appreciated by doctors and believed to be a miracle treatment for lots of illnesses, as well as food for a long healthy life.

If you work out a lot and on a regular basis, this bee product will reduce the tiredness in the muscles and will make you quite more robust.

Honey doesn’t only help you in case of a hangover, but it’s been known as a great product that reduces the risk of cardiovascular system diseases and cancer tumours for a long time.


Spinach is being popular for its high nutritional value and is also a source of vitamin C that can boost your immune system. This leaf vegetable is a great helper against viruses and infections because it contains a lot of antioxidants and beta-carotene. 

Popeye the Sailor’s food should be better consumed raw, because thus, it has a more powerful impact on your body – for instance, by adding it to your salads

Spinach is rich in vitamin A, B1, B6, B2 and many others. 80-90 grams of spinach covers half of the required daily dose of vitamin C. Spinach doesn’t contain any fats or cholesterol but instead is rich in substances such as magnesium, iron, sodium, potassium, manganese and others. Its low amount of calories makes spinach suitable for people who are on a diet.

Olive oil

It’s a natural oil type that is extracted from olives and that contains antioxidants, Omega-3 and Omega-6 fatty acids. Olive oil actively supports the body against inflammation processes, as well as serves as a prevention method against cardiovascular diseases. The antioxidants in olive oil will definitely boost your immune system.

It’s proven that the extra virgin olive oil balances the level of insulin and prevents you from getting diabetes type 2.

The extra virgin olive oil contains the antioxidant known as oleocanthal that has an anti-inflammatory effect and that relieves some discomforts and pains. It’s proven that the oleocanthal is capable of destroying cancer cells within 30 minutes only.

Olive oil stimulates the metabolism in the body, and by consuming it, you will always feel as you have had enough food while burning more fats than usual. Olive oil is in most cases used in the Mediterranean diets in dressings, as well as for sauce preparation and when cooking veggies.


Some people claim that curcuma’s health benefits are overrated, while others believe that it’s one of the most wholesome food products ever.

This plant with orange root from the ginger family is used in culinary, medicine, food supply industry and many other spheres.

The chemical Curcumin which is in curcuma composition boosts the immune system and has an antioxidant and anti-inflammatory effect. All of these make curcuma an excellent prevention treatment against lots of diseases. The plant helps the body to get rid of the free radicals. Some people even include it in their detox diet menus.

Curcuma has a beneficial effect in case of depressions, cholesterol regulation and can relieve pain typical for knee osteoarthritis.


Nuts have highly rich content in vitamins, minerals and antioxidants. They are among the healthiest food products that should be definitely on your menu.

Nuts take care of your heart and are also rich in arginine, as well as in amino acids. The arginine, by the way, helps the body to get rid of ammonia, as well as for fast wound recovery and in case of bone fractures. They improve blood circulation, and due to their rich content of healthy fatties and acids, they are known as effective anti-inflammatory foods.

These delicious kernels will improve brain activity, and as they contain the antioxidant melatonin, they will also help you sleep better at night. And as you know very well, good sleep is significant for the health and the tonus of your organism. Nuts are also very beneficial with their rich content in Omega-6 fatty acids that help the body to recover faster, while you get rid of the disease more quickly.

Although nuts have lots of health benefits, please, be careful when consuming them, because they are extremely caloric and are not recommended in high doses for people, who are on diets or try to keep a normal body weight. It’s not ok to eat more than a handful of nuts per day.

As a conclusion, we would like to remind you that besides the nutrition with healthy foods, you should also drink enough amount of water. It hydrates the body and helps you fight diseases, too.

Leave a Comment