18 Foods That Boost Your Immune System

18 Foods That Boost Your Immune System

02-04-2020   |   Posted By: Vivek Singh   |   5333 View(s)

It is essential to have a Healthy Immune System as having good immunity helps to ward off diseases and infections. Especially in these times when the Corona Threat is looking large and everybody is talking about improving immunity levels-it becomes all the more imperative to have good immunity. There are several ways to keep yourself healthy and the best way is to go in for Foods That Boost Your Immune System. Here are some foods which have high nutritional value and can help to boost the immunity levels of a person

Here are some Foods That Boost Your Immune System

1. Citrus Fruits

Vitamin C helps to keep Diseases at bay and immensely helps to build up your immune system as it is thought to increase the production of white blood cells which is the key to fighting infections. Citrus fruits are an excellent source of Vitamin C.
Popular citrus fruits include:
Your body needs Vitamin C for continued health as your body does not produce or store it. Almost all of the citrus fruits are high in vitamin C and as such help greatly in building immunity.

Citrus Foods


Tea in all forms whether it is the Black or Green has a great ability to fight diseases as it contains polyphenols and flavonoids which help in destroying cell-damaging free radicals.
Green tea also has high levels of epigallocatechin gallate, or EGCG, another powerful antioxidant which is known to enhance the immune system. It is also a good source of the amino acid L-theanine which aids in the production of germ-fighting compounds in your T-cells.


Garlic has great medical benefits. It is added to provide zing to the food items and is immensely useful for your health. Raw garlic has a great ability to fight bacteria, virus and fungal infections to keep us away from numerous diseases and skin infections. Garlic contains allicin which is a sulphur-containing compound known to boost immunity. Garlic helps in lowering blood pressure, lowers cholesterol levels and slows down hardening of the arteries.

Garlic for Weight Loss

4. Turmeric

Turmeric has high concentrations of curcumin, which gives turmeric its distinctive colour of bright Yellow. It is regarded as the king of spices and is a key ingredient in many curries. This bitter spice which has been used for years as an anti-inflammatory in treating rheumatoid arthritis and osteoarthritis. Turmeric helps to decrease exercise-induced muscle damage.

5. Papaya

One of the most Popular Foods That Boost Your Immune System is Papaya which is loaded with vitamin C. Papaya has decent amounts of B vitamins, potassium, and folate which are known to be beneficial for health. It also has a digestive enzyme called papain that has anti-inflammatory properties. All in all, it is a great fruit to heighten your immunity.


6. Ginger

Ginger is used in many sweet desserts and packs a punch in many other foods and is a very good source of antioxidants. It helps to decrease inflammation, which can help reduce a sore throat and other inflammatory illnesses. Drinking it with tea or ginger ale can help ease nausea and vomiting. Ginger may help decrease chronic pain and has cholesterol-lowering properties. It works best when you get it straight from Fruits and Vegetables.

7. Almonds

Nuts such as Almonds are packed with vitamins, Fibre, Protein, Magnesium and have healthy fats and are a rich source of Vitamin E which is a key to a healthy immune system. It is known to be very beneficial in lowering blood sugar levels, reduces blood pressure and lowers cholesterol levels. Besides it also helps to reduce hunger and promotes weight loss.

Surprising Things that can affect your Immune System

8. Spinach

Spinach is a Super Food which is rich in vitamin C and is also packed with numerous antioxidants and beta carotene, which can help increase the infection-fighting ability of our immune systems.
Spinach contains folate which helps the body make new cells and repair DNA. Spinach may be healthiest when cooked as little as possible as it retains its nutrients. However, light cooking is also known to enhance its vitamin A and allows other nutrients to be released from oxalic acid.


It’s smashingly refreshing and has plenty of an antioxidant called glutathione which strengthens the immune system so it can ward off infections. It Helps You Hydrate, contains Nutrients and Beneficial Plant Compounds that may help prevent cancer. It is known to improve Heart Health, Lower Inflammation, Relieve muscle soreness and prevents Macular Degeneration.it is advisable to eat watermelon near the rind to reap its maximum benefits. Watermelon is one of the most widely-eaten Foods That Boost Your Immune System.

Water Melon


Broccoli contains calcium, iron, potassium, magnesium, selenium as well as the vitamin A, Vitamin C, Vitamin E, Vitamin K and a good array of B vitamins including folic acid and is a good source of fibre and protein. Broccoli greatly helps to boost immunity.

11.Sweet Potato

Sweet potatoes are a very good source of fibre and contain an array of vitamins and minerals including calcium, iron, selenium, and they’re a good source of most of our B vitamins and vitamin C.Sweet potatoes have beta-carotene which helps bolster the immune system and may even improve the ageing process.

12.Low-Fat Yogurt

Yogurts are high in calcium, protein, vitamins, and live culture, or probiotics, which enhances the gut microbiota. These can offer protection for bones and teeth and help prevent digestive problems. Low-fat yogurt can be a great source of protein on a weight-loss diet. Probiotics may boost the immune system.

13. Kiwi

Kiwis are small fruits with green flesh which is sweet and tangy that packs a lot of flavour and plenty of health benefits. They are full of essential nutrients like vitamin C, vitamin E, vitamin K, folate, and potassium along with a lot of antioxidants and are a good source of fibre. It helps boost white blood cells to fight infection, while kiwi’s other nutrients keep the rest of your body functioning properly.

Kiwi Fruit

14.Pomegranate Juice

Pomegranate juice acts as an effective anti-inflammatory because of its high concentration of antioxidants. It is rich in Vitamin C and can also help in Cancer prevention. Pomegranate juice helps reduce inflammation in the gut and also improves digestion. Flavonols in pomegranate juice may help block the inflammation that contributes to osteoarthritis and cartilage damage. It is heart-healthy juice, helps lower systolic blood pressure and has been traditionally used as a remedy for diabetes

 15. Red Bell Peppers

Red bell peppers are known to have twice as much vitamin C as citrus. They are also supposed to be a good source of beta carotene which helps to keep your eyes and skin healthy. They not only help boost the immunity system but also help to maintain healthy skin.

Red Bell Pepper

16. Sunflower Seeds

Sunflower seeds are full of nutrients, including magnesium, phosphorous and vitamin B-6. They’re also rich in vitamin E, a powerful antioxidant which helps in maintaining and regulating the immune system.

17.Chicken Soup

Homemade chicken soup has a chemical called carnosine that can protect your body from the flu virus.
It can help to improve the symptoms of cold helps protect you from getting sick. Chicken and turkey are rich in vitamin B-6 which aids many of the chemical reactions which happen in the body. It is also vital for the formation of new and healthy red blood cells.

 18.Acai Berry

It has got plenty of anthocyanins which is why it has a dark colour. They are loaded with antioxidants, may help improve Cholesterol levels, May Have a Possible Anti-Cancer Effect and boosts Brain Function.

Hope theses Foods That Boost Your Immune System help you in making an informed decision to stay Healthy and Happy and stay Protected from Diseases and Infections.

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