Japanese Doctor Reveals 3 Everyday Foods That Naturally Boost Immunity and Reduce Frequent Illness — Especially the Second One!
By adding just three simple foods to your diet, you can strengthen your immune system and improve your health safely and effectively.

As soon as I turned 25, I began catching colds, coughing, and sneezing every time the weather changed. “Immune system support” suddenly became my top health concern.

Three months ago, while waiting at a café, I happened to read an article about Dr. Hiroshi Takeda, a Japanese immunology expert. In it, he shared that just three everyday foods — shiitake mushrooms, kimchi, and citrus fruits eaten with the white pith — can cut your sick days in half.

No expensive supplements or complicated diets required. Dr. Takeda managed to improve his own health simply by adding these familiar ingredients to his routine.

I decided to give his suggestions a try. What happened next? Let’s find out.

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1. Citrus Fruits (Eaten with the White Pith)

This was the most unusual habit I tried. Instead of peeling off the white inner pith from oranges and lemons like I used to, I started eating it along with the fruit.

According to Dr. Takeda, the white pith contains bioflavonoids like hesperidin and quercetin, which help fight free radicals and strengthen immunity.

I also began drinking warm water with a few slices of lemon — peel included — every morning. It’s a gentle ritual that made me feel noticeably more energized.

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2. Shiitake Mushrooms

I used to avoid mushrooms, thinking they were bland and boring. But after reading Dr. Takeda’s article, I began sautéing shiitake mushrooms with olive oil and garlic, or adding them to miso soup.

Dr. Takeda explains that shiitake mushrooms are rich in beta-glucans and lentinan, compounds that help activate immune cells. Now, I aim to eat mushrooms at least twice a week.

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3. Kimchi

I’ve always enjoyed the spicy, tangy taste of kimchi — but I didn’t realize it’s packed with probiotics that support gut health, which plays a crucial role in immunity.

Now, kimchi has become a must-have side dish in my daily lunches.

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After 3 Months, Here’s What Changed in My Body:

I didn’t have high expectations at first, but after sticking with this simple eating habit, I began noticing clear changes:

• No more sneezing or runny nose every morning — symptoms that used to plague me. Even when the seasons changed, I didn’t catch colds like before.

• Zero sick days — even when others at work were down with the flu.

• More energy and mental clarity, especially in the mornings.

• No more random fatigue, despite having a busy work schedule.

What impressed me most was the complete disappearance of that constant feeling of being run-down or battling small, annoying illnesses.

Of course, alongside these diet changes, I also maintained light daily exercise — walking a few kilometers some days, doing yoga for an hour on others. I adjusted my lifestyle too: no more late nights, aiming to sleep by 10 PM and wake at 5 AM to get my body moving early.

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I’m not sharing this because I’m a nutrition expert, but simply as someone who used to get sick often — and now feels significantly healthier thanks to just three familiar foods.

No need for expensive supplements or strict diets. Just small, consistent changes each day.

If you’re constantly feeling worn out or catching colds, don’t rush for medication. Start with shiitake mushrooms, kimchi, and citrus fruits (with the pith) — and you might be surprised by the natural immune boost they bring, just like I was.