These foods that boost immunity


This “herb of a thousand virtues” is full of minerals (manganese, phosphorus, selenium), vitamin C and antioxidants. Several studies have demonstrated protective effects on the digestive system, accompanied by an antibacterial action.

Other benefits. It would also have an anti-cancer role and protect the cardiovascular system, in particular by acting on hypertension.

The right dose. One clove per day.

The trick. Remove its germ for better digestion.


Sold fresh or in powder form, “Indian saffron”, a strong antioxidant, is one of the most powerful natural anti-inflammatories.

Other benefits. As a bonus, an anti-stress action!

The right dose. 1/2 teaspoon (powdered) or 1/2 centimeter (fresh) per day. Please note, it is not recommended in cases of gallstones and in combination with certain medications, and to be limited in pregnant or breastfeeding women as well as in children.

The trick. For it to be effective, combine it with pepper or an oil (olive, coconut).

Berries and red fruits

Blackcurrants, strawberries, raspberries, redcurrants and blackberries are among the best suppliers of vitamin C, which is invigorating, antiviral, antioxidant and anti-inflammatory. Their high doses of anthocyanins (flavonoids responsible for their beautiful color) and ellagic acid (a poly-phenol) reinforce these actions.

Other benefits. They help fight certain cancers, regulate cholesterol, reduce hypertension… and even prevent certain neurological disorders.

The right dose. 50 g per day.

The trick. Since vitamin C degrades very quickly in the open air, it is important to consume these fruits shortly after harvest: choose short supply chains… or frozen fruits!

The almonds

They are rich in vitamin E, a powerful antioxidant which plays a role against infectious diseases, particularly of respiratory origin… and which improves the response to the flu vaccine.

Other benefits. Sources of protein, fiber, calcium, magnesium, phytosterols and omega-3, they also help fight cholesterol, hypertension, diabetes, osteoarthritis and contribute to the protection of the cardiovascular system. As for their magnesium, it is effective against stress.

The right dose. A handful per day (approximately 30 g).

The trick. Munch on a few if you have a craving outside of meals.

The lemon

She’s the star of detoxes! A concentrate of vitamin C, it also has antiviral and bactericidal properties.

Other benefits. Its high flavonoid content would help prevent several cancers (esophagus, stomach, colon, mouth, larynx) and slow the progression of certain tumors. Activator of bile secretion, it facilitates digestion.

The right dose. One per day. Beyond that, it can cause heartburn. Avoid it in case of ulcer!

The trick. If possible, choose it organic, so that you can consume it whole: its zest will flavor all your dishes without acidifying them.

Small fatty fish

Sardines, herrings, anchovies and even mackerel have both an anti-inflammatory and anti-dysbiosis action. And unlike large carnivorous fish, which contain high doses of heavy metals, they are not toxic! They are among the rare foods containing vitamin D, the star of immunity.

Other benefits. As a bonus, they are rich in omega-3, which contributes to the proper functioning of the brain.

The right dose. Three times per week.

The trick. Very inexpensive, these fish are eaten fresh but also canned.

And also… Sprouted seeds, mineral concentrates and vitality-boosting vitamins; the mushrooms, for their chitin and lentinan content, which are not found in any other food; green tea, antioxidant with protective and energizing properties; chili pepper, full of vitamin C and whose pungent substance, capsaicin, is said to improve the immune response.

Read, “The “Special Immunity” diet”, by Véronique Liesse and Alix Lefief-Delcourt (ed. Leduc.S)

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