10 Foods You Need to Eat to Avoid Being Sick

10 Foods You Need to Eat to Avoid Being Sick

Our health depends on many factors, but one of the most essential is our diet. Although there’s no food you can consume to prevent getting sick completely, what you eat can significantly boost your immune system.

Some foods are better at strengthening our bodies than others. Learn which 10 foods you need to eat frequently to lower your chances of getting sick and recover more quickly when you do.


Asparagus is one of the most potent prebiotic foods. Prebiotics are compounds that promote the activity and growth of good bacteria in our stomach. They reduce inflammation and boost our immune systems. Since a healthy gut is vital for our overall health, you should incorporate asparagus into your diet.

Dr. Robert Graham, chef and co-founder of FRESH Medicine, recommends caution when introducing prebiotics in your diet. If you do this too suddenly, you may experience bloating and gas, so it’s important to do it gradually.


Milk is an excellent source of vitamins and minerals and even contains “nutrients of concern,” which many people don’t consume enough of.

It provides vitamins A, B2, B12, and D and minerals like calcium, potassium, phosphorus, zinc, selenium, and magnesium. All these nutrients improve the function of our cells, thus protecting us from infections and improving recovery time.

Plus, milk also contains fatty acids that lower the risk of heart disease and diabetes.

Shiitake Mushrooms

Shiitake mushrooms are known for containing high amounts of copper, a critical mineral for our blood vessels, bones, and immune support. Half a cup of shiitake mushrooms will provide you with around 72% of the daily recommended intake of copper.

These mushrooms also contain polysaccharides that fight inflammation and harmful bacteria to strengthen our immune system.

In addition to being healthy, these mushrooms have a rich, earthy flavor. You can add them to omelets, salads, pasta or eat them as a side dish.


Although many don’t enjoy its taste (especially children), broccoli does wonders for our bodies. It contains sulforaphane glucosinolate, which is extremely helpful for fighting diseases and improving our overall health. This compound is also found in cabbage and bok choy.

Some studies show broccoli contains around 10 times more sulforaphane raw than when cooked. But that doesn’t mean cooked broccoli is bad. You should try to eat it as frequently as you can, in any form.

Chicken Soup

A perfect combo of chicken, broth, and vegetables helps you clear out nasal mucus. This prevents viruses and bacteria from multiplying and causing disease.

Moreover, the ingredients in chicken soup fight inflammation and reduce the risk of chronic diseases. If you’ve caught a cold, chicken soup provides relief from a sore throat and gives your immune system the necessary fuel to keep pushing.


The most potent ingredient of ginger is gingerol. Research shows this compound can reduce oxidative stress, which occurs when too many free radicals are in our bodies damaging our cells.

Some studies have pointed out ginger’s ability to fight off respiratory infections and oral bacteria related to gingivitis and periodontitis.

Ginger has a strong taste, but fortunately, it’s easy to incorporate it into your diet. Add it to soups, smoothies, citrus juices, or chicken, and enjoy its many benefits.


Not only is garlic great for giving your meals extra flavor, but it also improves your health. It aids your body’s defense mechanisms with its antibacterial and antiviral properties.

Allicin, a sulfur-containing compound found in garlic, prevents viruses and bacteria from entering our system, staving off potential intruders.


As one of the best sources of probiotics, yogurt should become a part of your diet. Probiotics are good bacteria that allow our bodies to function correctly and digest food efficiently.

In addition to this, yogurt contains calcium, vitamin D, vitamin B, phosphorus, magnesium, and potassium. These vitamins and minerals are crucial for maintaining your bone and muscle health and preventing numerous diseases and conditions.

Citrus Fruit

Oranges, grapefruits, lemons, and limes are rich in vitamin C, which promotes the production of white blood cells necessary for fighting infections. Moreover, citrus fruits also contain plenty of antioxidants that can prevent cell damage from free radicals.


Cauliflower is high in fiber, antioxidants, and phytonutrients that promote healthy circulation, support bone health and reduce oxidative stress.

Ingredients in cauliflower also decrease inflammation and regulate your immune system.

Pay Attention to What You Eat

Giving your body the necessary nutrients is essential for keeping your immune system in great shape. But don’t forget about other factors that can contribute to your health. Be physically active for at least 150 minutes a week, drink enough fluids, and make sure to reduce your stress.

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