Hey Fam, how has your week been especially this period in regard to your immune system, staying healthy and positive.

I want to believe in faith with you that it’s fine, for as long as there’s life there’s hope and we can scale through whatever we are going through.

Well, shall we talk about how to stay healthy, tips/food on building, keeping your immunity level high which are not only proven but has worked and is working for me just like I mentioned in How I avoided coming down with flu post .

Water Melon

Immune system

Yay! Would be starting off with watermelon for I believe it is easy to find in every country although it’s seasonal and it’s a fruit I have come to like.

Watermelon is an immune-boosting fruit with a serving of watermelon containing 270mg of potassium, 30% of the daily value of vitamin A, and 25% of the value of vitamin C. Calories in watermelon aren’t much at all, it has just 80 calories. Watermelon also provides vitamin B6 and glutathione. The body needs these vitamins, nutrients, and compounds like glutathione for proper immune function.

Watermelon slices are the most common way to enjoy this fruit especially when a chilled- like out of the refrigerator on a sunny day. However can be enjoyed via other ways like fruit salad, watermelon strawberry lemonade and as your creativity in the kitchen goes.


Immune system

You see if you are African like my beautiful self you would have gotten used to or acknowledge that, this is an essential ingredient in cooking food.

Oh heavens when you add in while steaming your meat, you would love the taste of that meat.

Well little amebo story: back in University, I had one roommate that made us chew garlic at night because I don’t know where she read it helps with good skin in addy to boosting immunity. Well for peace to reign, I joined her in chewing and gulping garlic boiled drinks although beside the peace, I can be a little vain atimes especially when I hear it involves health.

Downside is that we usually woke up with garlic smell which wasn’t really a problem since we lived alone and why it’s recommended to have them at night especially if you can’t stand smelling of garlic in crowd during your daily activities.

Beside boosting immune system Garlic has antibacterial, antiviral, and anti-fungal properties. The bulbs are rich in antioxidants that quench free radicals that play a role in Alzheimer’s disease, heart disease, cancers, and other conditions. The antiviral properties may be helpful in reducing the severity of colds, flu or COVID-19 infections. In one study, people who took garlic supplements during cold season caught fewer colds than those who took placebo pills. If you do catch a cold, garlic can shorten the duration of it. 

Garlic and Cancer

Garlic boosts the portion of the immune system that is tasked with fighting viruses and cancer. Several studies have documented a link between garlic use and reduced rates of many different types of cancers. People who regularly consume lots of raw or cooked garlic have 30% to 35% fewer colorectal cancers than those who do not eat the allum. In one small study of people who had inoperable pancreatic, colorectal, or liver cancers, immune function was improved when participants took aged garlic extract for 6 months.


Immune system
Hello Spinach

Spinach is believed to be at the top as a superfood thanks to its high content of folate, vitamin A, vitamin C, fiber, magnesium, and iron. The nutrients in spinach boost immune function and provide the body with necessary nutrients for cell division and DNA repair.

Maximum benefits from spinach is gotten by eating it raw or lightly cooked to preserve nutrients. Beside taking it as salad, do you know you can at it to soup few seconds before you bring your soup out of fire? Do you also know you can use it to prepare pottage? The point is, it can be used in various ways.

Citrus Fruits

Immune system
Different types of Citrus fruits

This right here is number one on building immune system especially in flu season because it helps to increase production of white blood cells necessary for fighting organisms in the body.

Popular citrus fruits include:

  • grapefruit
  • oranges
  • tangerines
  • lemons
  • limes

Because body doesn’t produce or store it, one needs daily vitamin C especiall from fruits for continued health. Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it’s easy to add a squeeze of this vitamin to any meal, now whatcha waiting for? Get slot of Citrus fruits on your next grocery shopping and boost your immune system.


Immune system

The fascinating truth about this, it can travel with you anywhere you are going to, all you need to do is dry and grind it. Voila you are good to go for boosting immune system especially if you experience change of environment issues.

Antioxidant compounds in ginger root have potent anti-inflammatory and immune-boosting properties. Normal metabolic processes in the body, infections, and toxins all contribute to the production of free radicals resulting in oxidative stress. Antioxidants in foods like ginger quench free radicals and help guard against arthritis, cancer, neurodegenerative disorders, and may other conditions. Grate some fresh ginger and steep it in hot water to make tea. Fresh grated ginger also makes a great addition to healthy stir fried veggies. Ginger has proven antibacterial and antiviral properties.

Ginger may help decrease inflammation, which can help reduce a sore throat and other inflammatory illnesses. Ginger may also help decrease nausea. While it’s used in many sweet desserts, ginger packs some heat in the form of gingerol, a relative of capsaicin. Ginger may help decrease chronic pain and may possess cholesterol-lowering properties, according to recent animal researchTrusted Source.

Red Bell Pepper

I am sure my fellow pepper lovers, my yoruba country men would be happy with this particular one. Ounce for ounce, red bell peppers contains twice as much vitamin C as citrus. They’re also a rich source of beta carotene. Besides boosting your immune system, vitamin C helps maintain healthy skin. Beta carotene helps keep your eyes and skin healthy.

Now I don’t really consider this as pepper because to spicy foodies like my humble self, it’s not peppery and trust me, it gives whatever food you are preparing nice taste, flavour and “aroma”. Try preparing noodles with it and thank me later.


I wouldn’t end this post without mentioning this plant, it’s benefits are unrivalled. This veggie right here is also high in beta-carotene, potassium, magnesium, zinc, and iron. Broccoli supplies an array of B vitamins (B1, B2, B3, and B6). Together, these vitamins and minerals help the immune system to run in top form. Another healthy compound offered up by broccoli: glutathione, the master antioxidant in the body.

“Nda” broccoli is equally Packed with vitamins A, C, and E, as well as many other antioxidants and fiber, broccoli is one of the healthiest vegetables you can put on your table. The key to keeping its power intact is to cook it as little as possible — or better yet, not at all.


Use of supplements should be among the last resort in building or boosting immunity especially when there are lots of natural ways to build the immunity. However in event one runs a life schedule that doesn’t permit grocery shopping or prepping these fruits, supplements are a good way to help immune system.

Chicken Soup

Immune system
📸: Martha Stewart

Chicken soup helps get over a cold more quickly. When cold viruses invade tissues of the upper respiratory tract, the body responds by triggering inflammation. This inflammation signals white blood cells to move to the area and stimulates the production of mucus.

Poultry, such as chicken and turkey, is high in vitamin B-6. About 3 ounces of light turkey or chicken meat contains 40 to 50 percent of your daily recommended amount of B-6.

Vitamin B-6 is an important player in many of the chemical reactions that happen in the body. It’s also vital to the formation of new and healthy red blood cells. Stock or broth made by boiling chicken bones contains gelatin, chondroitin, and other nutrients helpful for gut healing and immunity. Ingredients in chicken soup appear to halt the movement of white blood cells, thereby decreasing mucus associated with colds.

More Cold-Fighting Remedies

To get over a cold more quickly, sip lots of warm liquids like chicken soup, ginger tea, and warm water with lemon. Staying hydrated helps thin mucus secretions and flushes the virus out of your body. Taking zinc lozenges, syrup, or tablets within 24 hours of exhibiting cold symptoms can help reduce the duration of a cold. Taking vitamin C supplements throughout cold season may not keep you from catching a cold, but it may help ease symptoms if you do catch one. It may ease symptoms of the flu and coronavirus infections, too.

Beside the above listed, keep good hygiene, having atleast 6-8 hours of sleep daily, reducing and avoiding stress equally help in keeping one healthy.

So fam, don’t wait till your immune system gets low, start boosting today and remember a healthy life is an enjoyable life.

Till my next health post, stay healthy!