Health Experts Reveal What Foods You Should be Eating to Boost Immunity


Health experts at online GP service Livi have revealed the foods you can incorporate into your daily diet to help boost your immune system – including asparagus, garlic, and onion. As reported by Gulf News, we need to consume adequate amounts of all the macro-nutrient groups like proteins, carbohydrates, fats, and water for efficient metabolism.

Not just that, but we also need to be aware of our intake of micro-nutrients like vitamins, enzymes, minerals, and trace elements to build up an efficient immune network. Here are the five best ways to ensure your immune system has everything it needs to function optimally, as well as why you shouldn’t rely on supplements to boost your immune system.

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Filled with immune-boosting probiotics (which are microorganisms introduced into the body for beneficial qualities), sauerkraut – essentially fermented cabbage – may help improve the balance of bacteria in your gut, which overall helps to keep your gut lining healthy.

By maintaining a healthy gut lining, you can prevent unwanted bacteria from ‘leaking’ into the gut and triggering an immune response, allowing your immune system to focus on fighting off everyday infections such as cold and flu.


The base of many meals, onions are rich in prebiotics which help increase the number of friendly bacteria in your gut. While we need probiotics from the foods already mentioned to add to the population of good bacteria in our gut, prebiotics is essential for stimulating the growth of that good bacteria, acting as a food for them and nurturing them to full strength.

It’s important to have a balance of both to encourage a strong immune system. They also contain Vitamins C, B, and E which help reduce the risk of disease and help fight off infections.


While you may not want it on your breath, garlic is an important ingredient in your diet because of its prebiotic qualities. Garlic is jam-packed with sulfuric compounds, such as allicin, which create immune-boosting effects.

Supporting your body’s natural defense system, allicin is known to boost the white blood cell’s response to illness. Add a glove of the root vegetable to your dish to boost your immune system.


Another great vegetable for providing prebiotics is asparagus, but its benefits don’t stop there. Asparagus can also encourage the production of vitamin B, which plays a vital role in maintaining good health and well-being, as well as overall good digestion.

Vitamin B impacts your energy levels, brain function, and cell metabolism while the Vitamin B complex helps prevent infections.


Legumes consist of plants that produce a pod that contains seeds inside and it’s the seeds we eat. Common legumes you can incorporate into your diet include lentils, peas, chickpeas, beans, soybeans, and peanuts. They are an affordable source of protein, fiber, iron, and vitamins that offer many health benefits – including a boost to your immune system.


Bioactive compounds found in whole grains such as whole oats, buckwheat, and quinoa, strengthen the immune system, making them an essential element to your meals. Your gut is home to trillions of bacteria that are essential to your health, so it’s important to take care of it, and eating all or some of these foods every day is a great way to do this and to boost your immune system, according to the experts. Things like ensuring you get regular exercise and limit your refined sugar and carb intake will also add many benefits too. source