Best Food To Boost Your Immune System

Best Food To Boost Your Immune System

The most important way to stay healthy is to adopt healthy habits that strengthen your immune system. Healthy habits mean eating healthy, getting enough sleep, managing stress, staying active and most importantly washing your hands properly. 

There are many ways to improve the immune system and with strong immunity, your body is averted you from catching viruses like the coronavirus or the flu.

Here are some food tips that can be included in the food to give your immune system a chance to fight during this infectious time.

Foods That Boost Your Immune System 

Including these foods, herbs and seeds in your daily meals can strengthen your immune system.

1. Garlic -


Garlic is found in almost every kitchen and in almost every cuisine in the world. Garlic has antimicrobial, antibiotic and anti-inflammatory properties and is therefore used to treat many health-related problems like:

  • Helps prevent and reduce common diseases like flu and the common cold.
  • Reduce blood pressure
  • Improve cholesterol level

The immune system can be strengthened by increasing the amount of garlic in your diet.

2. Ginger –


Along with, a variety of dishes and sweets, it is also used in tea.  Normal tea with ginger is famous in India, especially in winters. As per a review, ginger has excellent anti-inflammatory and antioxidant properties. Historically one of the most common substances may help with

  • Cold and flu
  • Sore throat
  • Improve digestion, and help maintain a healthy gut

3. Turmeric –


It is an important component of almost every Indian cuisine for centuries. This herb contains curcumin (modulate the immune system) which has high antioxidant and anti-inflammatory properties which is excellent for helping to deal with 

  • Everyday cold and flu 
  • Diseases like cancer
  • Inflammation of the muscles and bones

4. Spinach -


Spinach is a green leafy vegetable rich in iron and vitamin C, which are essential for producing fresh blood and reducing blood impurities. Apart from this, it also contains nutrients like beta-carotene and antioxidants that improve your body's ability to fight disease. Benefits of spinach are

  • Strengthens bones
  • Strengthens eyesight and immune system
  • Repels bacteria and viruses  

5. Broccoli -


Broccoli is another good choice of vegetable to eat on a regular basis to supports a healthy immune system. It also contains vitamins A, C, and E, fibre and many other antioxidants.

  • Reduce inflammation
  • Lowers the risk of cardiovascular deceases
  • Help build strong bones

6. Red Bell Pepper -

red bell pepper

Red bell peppers have more (almost 3 times) vitamin C than citrus fruits or any other vegetables. Along with vitamin C, it is also a rich source of beta carotene. In addition to boosting the immune system, it may help you in 

  • Healthy eye and skin
  • Prevent anaemia
  • Increase metabolic rate

7. Citrus Fruits -

citrus fruits

Citrus fruits such as lemons, oranges, limes, grapes, and tangerines are full of vitamin C that help increase the production of white blood cells in the body. White blood cells fight diseases and infections in the body. It also removes free radicals from the body. 

Your body can neither produce vitamin C nor can it be stored. That’s why you must consume it daily in your diet. Citrus fruits strengthen the immune system and

  • May reduce the risk of Kidney Stones
  • Help fight or protect against cancer
  • Boost heart health

8. Papaya -


Papaya contains a good amount of potassium, magnesium and folate, along with vitamin C, which is beneficial for your overall health. Papaya also contains a digestive enzyme called papain having anti-inflammatory effects. Other benefits are

  • Boosts immunity
  • Great for diabetics
  • Better kidney health

9. Kiwi -


Kiwi is rich in Vitamin C, Vitamin K, Potassium and Folate. Vitamin C is a powerful antioxidant that supports fight free radicals and prevents cell damage. Vitamin C increases white blood cells and other nutrients helping the rest of the body to function properly. More benefits of kiwi are

  • Prevents blood clotting
  • Can help asthma
  • Supports immune function

10. Almond -


Almonds have a higher concentration of vitamin E than all nuts, which play a significant role in keeping the immune system strong. Vitamin E is a fat-soluble vitamin and almond's healthy fat makes its absorption process easier.

Vitamin E helps in the production of red blood cells and increases blood flow to all parts of the body. This retains your immune system strong. Eating 4-6 almonds daily is beneficial, either soaked or as it is. Some other benefits

  • Promote healthy cells
  • Lower cholesterol and blood pressure
  • Reduces diabetes risk

11. Walnut -


The top anti-inflammatory present in walnuts and nutritional nutrients such as vitamins E and B6, copper, and folate that plays a role in supporting the immune system. According to research, it is useful to

  • Reduce psychological stress
  • Lower LDL (bad) cholesterol
  • Reduce your risk of heart disease

12. Curd And Yoghurt -

curd and yoghurt

Both of these contain healthy bacteria which are very good for your digestive system. Curd and yoghurt keep the good bacteria grow and they can stimulate your immune system in fighting diseases.  It would be more beneficial if you eat it plain instead of stuffed with flavour and sugar. Some incredible benefits of curd and yoghurt are

  • Good for digestion
  • Reduces high blood pressure
  • Good for bones

13. Green Tea -

green tea

Caffeine is low in green tea, so people can take it as an alternative to black tea or coffee. By the way, both green tea and black tea are packed with antioxidants called flavonoids but green tea has higher levels of excelosetachine gallate (EGCG), another powerful antioxidant. Studies have stated that EGCG enhances immune function. Other benefits of it may include

  • Improve brain function
  • Fat loss
  • Protecting against cancer

14. Sunflower Seeds -

sunflower seeds

Sunflower seeds contain phosphorus, magnesium, and vitamins B6 and E. It also contains selenium which helps to build your immunity and helps the body fight certain types of cancer. It’s a spicy punch too which also enhances the taste of the foods like salads, soup, and even in your breakfast bowl too. It is also useful for

  • Detoxification 
  • Good skin
  • Producing abundant energy in the body

15. Pumpkin Seeds -

pumpkin seeds

Pumpkin seeds containing zinc, iron and vitamin E are good for enhancing immune function. These seeds are also full of anti-fungal and anti-viral properties. All these properties of this seed will be helpful in cell growth, improves mood and is also better for quality sleep.

These can be sprinkled on cooked veggies and for salads dressing.  Other benefits are

  • Improves prostate health
  • Helps in weight loss
  • Good for diabetics

Here we have given you information about immune-boosting foods. The immune system is a complex system; it will not only be supported by eating a healthy, balanced diet. It is also necessary to include other lifestyle factors such as exercise, no-smoking etc.

Those who often get sick after taking all the precautions, they should consult their doctor once.