It is one of the most famous saying that Health is Wealth. This is rightly said, because if you will have good health then only you can focus on your daily routine. On the other hand, if your health is not good then you will feel irritated all the time.

To have good health, one of the most important steps which you can do is to Eat Healthy Food

Healthy foods mostly include Fruits, Vegetables, and Dairy Products, which contain low fat in it.

vegetables that boost your immune system

A well-known nutritionist Samantha Franceschini said that” We are in daily contact with harmful organisms. And the way our immune system decides to deal with these organisms is how you keep it Alerted! Healthy food includes Vitamins and Poly-Nutrients that help our immune system to fight well.”

Healthy foods are those foods which are rich in all kind of nutrients i.e. from vitamins to carbohydrates as well as have minerals in them. It also provides the right amount of daily calorie needed by the body.

Let’s talk about two of the most popular vegetables, which is best for Boosting your Immune System.

Cruciferous vegetables

Cauliflower, Broccoli, and Brussels come under cruciferous vegetables. They provide our body with antioxidants and vitamins(particularly Vitamin C) that boost our immune system.

A study at the University of California in Los Angles showed that; Cruciferous vegetables are a great addition to your health.Especially for Broccoli since it boosts your immune system, in which it assures better health and fights cold. Also, Cruciferous vegetables provide us with Chlorine, which is really an important ingredient for our body. Chlorine helps in maintaining the Function and Structure of ourselves. Also, it helps in keeping the Gastrointestinal Barrier Healthy. Thus, keeping bacteria confined in the gut. Cauliflower is rich in Glutathione, a powerful Antioxidant that is required by our body, to fight against dangerous infections. Consuming cauliflower reduces the risk of heart disease and cancer.

It is recommended that adults should consume 1.5 to 2.5 cup-equivalents of green and leafy vegetables (which includes cruciferous vegetables like cauliflower) per week.

Cauliflower has got a lot of advantages, but you should not forget that if taken in large quantity, be ready for Bloating and Flatulence.

Green Leafy Vegetables

Green and leafy vegetables like Kale, Spinach and Swiss chard also provide boosts to the immune system. They are highly rich in Vitamin C and Carotene, which serves as a powerful Antioxidant. Leafy Vegetables’ properties allow them to fight against severe infection, and generate other antioxidants like Vitamin E. Surprisingly, because folate in spinach in specific, it is capable of New Cells Regeneration and DNA repair as well. Leafy Vegetables are healthiest when cooked as little as possible so that it retains its nutrients. However, light cooking increases its Vitamin A and allows other nutrients to get released from it.

It is recommended to have 3/4 cup of cruciferous vegetables daily. This amount is equivalent to approximately4-5 cups per week.

Take care: do not consume more leafy vegetables on a regular basis. Because you may be giving yourself low-level poisoning of the toxic heavy metal thallium.


Carrots are bright in color. This is possible only because of the presence of Beta Carotene in a large amount in them. One of the major jobs of beta carotene is to protect your mucus membrane. This membrane lines the respiratory and intestinal tracts. As a result, it becomes tough for foreign bacteria to enter your bloodstream and cause any kind of severe trouble.

Dr. Katz said that” If you would like to have a Good Portfolio for your health, consider variable Colourful diets”.

Carrots along with cauliflower, broccoli, and other fibrous vegetables act as a good appetizer. You can also take them by making soup out of them.

We have come to know that carrot is a rich source of beta carotene. Our body requires 20 Milligrams of it each day on an average. Thus, it is advisable to have at least 3 Large carrots every day.


One of the most important minerals which are required as an immune system booster is Zinc. Mushrooms are regarded as the Major source of this mineral. It’s a myth that consuming mushrooms is not good for health. People who have got less amount of zinc in their body tends to have less amount of White Blood Cells (WBCs). Thus, they get caught with different diseases frequently.

It is suggested to eat nearly 100 Grams of mushrooms a day to keep your body enriched with the right amount of zinc.


Although ginger is not considered a whole vegetable. However, its action toward immune system worth to mention. Ginger is part of the Zingiberaceae family. It is another immune booster food. Ginger helps in Decreasing Inflammation. Also, it helps to reduce sore throat and other inflammatory diseases.ginger nutrition facts and health benefits Additionally, ginger helps in reducing Nausea. So, it’s advisable to have a small amount of it before boarding a bus or a train while traveling. Not only this but Ginger also helps in reducing chronic pain. According to recent researches, it is also proved that ginger has also got many Cholesterol-Lowering Properties.

Its root or stem can be consumed either fresh or can be taken as a spice after drying it. It is advisable to take 3 Grams of ginger per day. You need to wait for at least 1 to 2 months to see the results of consuming ginger.

Certainly, no one will be able to consume all these vegetables at once. But it is enough to consider one or two of them daily for a better immune system. All people who have tried these vegetables showed lower infection and health issues. These vegetables are Well Researched and there is no doubt in them. Try these ones and you will not lose 😉.

And keep checking our blog posts for the coming article, we will discuss delicious fruits which will make you More Energetic😉.

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