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11 Foods That Boost the Immune System

In this article I am gonna tell you all the food which will help you to boost your immune system.

Although you won’t be able to “boost” your immunity, it is possible to engage in good habits that can help your immune system work to the highest it can. A balanced diet, getting enough sleeping, and decreasing stress to the maximum extent possible will all help in boosting your immunity naturally, without extravagant supplements or costly “superfoods” are required. 

While a balanced diet is certainly beneficial when you’re trying to stop the common cold, flu or COVID-19, proper hand-washing, avoiding touching your face, and adhering to the guidelines provided by the Centers for Disease Control and Prevention are what will actually help.

What Does Your Immune System Do?

The immune system is the body’s natural defense against infections. The white blood cell, the antibodies, and different organs cooperate to detect foreign invaders and harmful bacteria and then take them out. 

In addition, the immune system keeps track of the effects of infections and learns from them which means that if you’re infected with the same virus later on your immune system will be more prepared to fight the particular invader in the future.

How to Strengthen Your Immune System

In order to help strengthen your immunity to its highest of its capacity Keep up your healthy habits like taking a good amount of rest and quality rest Reduce stress, eat well balanced and healthy food and consume lots in drinking water. 

Also, think about going out for a stroll– studies have shown that vitamin D is a vitamin that our bodies produce from sunlight, can help in strengthening the strength of our health system.

Food to Eat for a Healthy Immunity:

Focusing on foods with the nutrients could help boost the health of your immune system. But the best protection against viruses and colds is to follow good hygiene (washing your hands frequently and not applying pressure to your face) and avoiding people who are sick and staying at home if you are feeling sick.

  • Vitamin C: Although it can’t stop colds however, studies show that vitamin C can reduce the duration of colds and therefore, it is recommended to eat fruits, kiwi, citrus, strawberries bell peppers, cantaloupe, and cantaloupe.
  • Zinc: Found found in beans, meat, and fortified cereals, this mineral helps in the production of infection-fighting white blood cells. Try to get this nutrient through food , not a supplement since research suggests that zinc in excessive quantities (like those found in supplements) could hinder the immune system, and may even cause toxic effects.
  • Vitamin D: Vitamin D is fat-soluble and most effective when it is absorbed within 10-to-15 minutes sun exposure. Food sources include dairy products that are fortified and fatty. Vitamin D supplements might be beneficial for those who live in areas that experience long winters and less sunlight, however, talk with your physician or dietitian prior to taking any such supplements.

13 Foods which will boost your Immune system

1. Citrus fruits

Citrus | plant genus |

The majority of people immediately turn into Vitamin C after catching an illness. It’s because it aids in building immunity.

Vitamin C is believed to boost your production of white blood cell which are essential to fight diseases.

Most fruit that contain citrus contain Vitamin C in large quantities. With a wide selection of options it’s simple to add a drop of this vitamin into any dish.

Some of the most well-known citrus fruits are:

  • grapefruit
  • oranges
  • clementines
  • tangerines
  • lemons
  • limes

Because your body can’t make or store vitamin C It is a fact that you require vitamin C every day to maintain your health. The recommended amount for a day according to the Research for the majority of adults is:

  • Women taking 75 mg
  • 90 mg for males

If you choose to take supplements do not take more than 2 milligrams (mg) per day.

Keep in mind that, while vitamin C can aid in recovering from colds faster however, there’s no proof yet that it’s effective against coronavirus that is emerging SARS-CoV-2.

2. Red bell peppers

14 red bell peppers on top of a dark wood table

If you believe that citrus fruits contain the most vitamin C content of any fruit or vegetable, reconsider. Ounce for one ounce and bell peppers are red. bell peppers contain nearly three times the amount of Vitamin C ( 127 mg) than a Florida citrus ( 45 mg). They’re also a good source in beta carotene.

Besides boosting your immune system, vitamin C may help you maintain healthy skin. Beta carotene which your body transforms to vitamin A can help keep your skin and eyes healthy.

3. Broccoli


Broccoli can be brimming with minerals and vitamins. With vitamin A, C, and E along with fiber and a host of other antioxidants broccoli is considered to be one of the best vegetables you can add to your plate.

The best way to keep the power of your food in check is cooking it as minimally as you can — or, better yet or not at all. Research  has proven the fact that the steam method is the most effective way to ensure that nutrients are retained within the food.

4. Ginger


ginger is yet another ingredient people choose to take when they are sick. Ginger is believed to reduce inflammation, which may aid in the reduction of sore throat and inflammation-related illnesses. Ginger may also help in reducing nausea and vomiting.

Although it is used in a variety of sweet treats, ginger can also provide some hotness in the form gingerol, which is a cousin of capsaicin.

Ginger could also help reduce chronic pain and could even have an ability to reduce cholesterol.

Spinach is on our list but not only because it’s high in vitamin C It’s also filled with antioxidants that are numerous and beta carotene, which can boost the ability to fight infection of our immune systems.

Like similar to broccoli, the spinach plant is the most nutritious when cooked as minimally as is possible to ensure that it keeps its nutrients. But, cooking it lightly allows it to better absorb vitamin A, and also allows other nutrients to escape from the oxalic acid which is an antinutrient. Find some great spinach recipes here.

5. Yogurt


You should look for yogurts with the words “live as well as active culture” on the label, such as Greek yogurt. These cultures could boost your immune system, which can combat diseases.

Make sure you buy plain yogurts instead of those that are flavoured and packed with sugar. It is possible to sweeten yogurt by with fruits that are healthy and drizzles or two of honey instead.

Yogurt is also an excellent food source for vitamin D therefore, try to choose brands that are enriched with the vitamin. Vitamin D aids in the regulation of the immune system, and is believed to improve the body’s natural defenses against illnesses.

Clinical studies are currently in underway to investigate its potential effects in COVID-19.

6. Almonds


When it comes to prevention and fighting illnesses like colds and flu, vitamin E is often a second choice in favor of vitamin C. But, this potent antioxidant is essential to maintaining an immune system that is healthy.

It’s a fat-soluble nutrient, that means it needs the presence of fat in order to be properly absorbed. Nuts, like almonds are loaded with vitamin A and healthy fats.

Adults need only about 15 mg of Trusted Source in vitamin E per day. Half-cup portions of almonds, which amounts to approximately 46 whole, almonds shelled, offers approximately 100 percent Trusted source of the recommended daily dose.

7. Sunflower seeds

Sunflower Seeds

Sunflower seeds are a wealth of essential nutrients, including mineral phosphorous, magnesium and vitamins B-6 as well as E.

Vitamin E is essential in maintaining and regulating the immunity system functions. Other foods that contain high levels of vitamin E are avocados and dark leafy greens.

Sunflower seeds are also extremely rich in selenium. A single ounce includes about half of the amount of selenium an average adult requires every day. There are a variety of studies that have been conducted with animals examined its ability to fight viral diseases like the swine flu (H1N1).

8. Turmeric


You might recognize the spice turmeric as an ingredient that is a staple in numerous curries. This vibrant yellow spice is bitter and sweet. It is also used for many years to treat the two conditions osteoarthritis as well as Rheumatoid Arthritis..

Research indicates that high levels of curcumin that give turmeric its distinctive color helps to reduce the risk of exercise-induced muscle injury. Curcumin is a promising immune boost (based on research findings from animal research) as well as as an antiviral. Further research is required.

9. Green tea

Green Tea

Both teas, black and green contain flavonoids, which are a form of antioxidant. The place where it is that green tea truly excels is the amount of epigallocatechin gallate (EGCG) which is a potent antioxidant.

In research, EGCG has been demonstrated to improve the immune system. The process of fermentation that black tea undergoes destroys many of EGCG. Green tea however is steamed, and is not fermented. This means the EGCG remains.

The green tea drink is a great source of amino acid L-theanine. L-theanine can assist in the production of compounds that fight germs within your T cells.

10. Papaya


Papaya Papaya is a different fruit with vitamin C. It is possible to find on for the recommended daily dose of vitamin C contained in the same medium size fruit. Papayas also contain an enzyme in the digestive system called papain which is anti-inflammatory.

Papayas contain a good amount of potassium as well as magnesium along with folate and folate, all of which are beneficial for overall well-being.

11. Kiwi


Similar to papayas, like papayas, kiwis are naturally packed with many essential nutrients, like folate potassium Vitamin K and vitamin C.

Vitamin C helps to boost those white blood cells that fight infections. Kiwi’s other nutrients help keep your entire body in good shape.

Also read :- Morning Habits That Will Make Your Whole Day So Much Better

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