10 Foods That Boost the Immune System

Immune System is one of the most essential parts of the human body. It is very necessary to keep it fit and healthy. A sound immune system is beneficial in many ways as it increases your immunity and level and helps to keep your body fit to fight foreign diseases. In this time of Corona Virus Pandemic, where it is very necessary to have a healthy immune system, it becomes very obvious that you have to take effective steps for boosting the power of your immunity system.

It has been noticed that there is much food that has extraordinary powers to enhance the ability of the immune system and prevents you from diseases. These foods are rich in minerals, vitamins and various other nutrients that are very much required by the body and these foods provide them with adequate quantities. Therefore it is recommended that you should have these foods in your regular diet. In this article, we have mentioned the list of few foods that can help you boost the power of your immune system. So read to find out.


Green leafy veggies such as spinach are full of iron and vitamin C. They are essential to the production of fresh blood and the preservation of blood contaminants. Spinach is also bundled with nutrients such as antioxidants and beta-carotene, which boost the ability to combat body diseases. So spinach will improve the health of your immune system, even in your diet. A variety of dishes may be added with spinach. However, ensure that perhaps the leaves are prepared correctly, as raw spinach can be difficult for some people to handle. Spinach is also mandatory in your children’s diet because it supplies them with nutrients necessary for the safety and growth of a balanced immune system.


Turmeric is a spice made for millennia in Indian cuisine. Curcuma is noted for its effective anti-inflammatory activities that lead to muscle and bone inflammation. Above everything, turmeric contains an effective modulation technique of an immune response named the curcumin. Many studies suggest that T cells’ proliferation and activation could modulate curcumin and, therefore, can prevent oxidative inflammation triggered by stress.


Ginger has outstanding antifungal properties and is a perfect snack. Ginger is a common spice that can help treat throat infection and help relieve inflammatory problems. Ginger has antiviral effects that can enhance digestion, thus improving the immunity system and ensuring a balanced intestine.

Citrus Fruits 

Finally, citrus fruits such as limes, oranges, mandarins, and grapefruits are packaged along with vitamin C to improve body white coloured blood cell production. In the battle against disease and infection, white coloured blood cells are essential. It also helps eliminate free radicals from your body, avoiding cell damage, which eventually decreases your risk of cancer.


Almonds have high vitamin E levels from most nuts that play a crucial role in sustaining the healthy immune system. Vitamin E is indeed a vitamin that is fat-soluble and allows fat to be fully absorbed. Almond provides healthy fats, which promote the adsorption capability. Vitamin E helps red coloured blood cell development and increases blood supply in all areas of the body. It serves to improve the immune system. It is advisable to eat 4-6 almonds a day. You should eat it completely or drink it in water or apply some smashed almonds to your dairy for a delicious milkshake.


Yogurt is a probiotic necessary for the protection of the immune system. It affects your intestine directly and makes the beneficial bacteria grow. Your intestinal health is related closely to your immune response. A healthy intestine also encourages an excellent immune system. Although there are many tasty yogurts mostly on the marketplace, it is recommended that you eat raw yogurt. Plain yogurts are free from contaminants, carbohydrates, and chemical flavors, affecting the food content in general. The easiest way to eat yogurt is to use it with or without rice and sprinkle the honey with your favorite fruits.


Kiwi is another one of those fruits producing lots of vitamin C, potassium, vitamin K, and folate. Vitamin C is a potent antioxidant to inhibit and combat free radicals. It also aims to strengthen white coloured blood cell development to prevent infections. Kiwi can be eaten every day. There are small seeds in the fruit, which are both edible and rich in nutrients. It can be quickly consumed by oneself, put in a fruit salad, or smoothed down – there are countless choices.


Like kiwis, the papaya provides many essential nutrients and minerals such as folate, vitamin K, vitamin C, and potassium. Potassium is regarded as heart-healthy in papayas. At the same time, vitamin C serves as an antioxidant that activates white blood cells’ manufacture to suppress diseases and prevent disease.

Green Tea

Green Tea has excellent beneficial effects that lead to the detoxification of the body and other toxic factors. Green Tea provides a potent antioxidant believed to increase the immune system’s functioning called epigallocatechin or EGCG. Green Tea keeps the bulk of the minerals and nutrients in the leaf when it isn’t wholly refined. Experts recommend that 3 to 4 cups of green tea must be drunk per day because it allows you to hydrate & filter out toxins or other waste materials from your body while maintaining the immune system safely.

Sunflower Seeds 

The seeds of sunflower are overflowing with vitamin B-6, E, phosphorus, magnesium, and minerals, and nutrients. Vitamin E is known to be a potent antioxidant advantageous to the health of the immune system. The best thing regarding sunflower seeds is that even with its punch, this also improves the quality of the food you cook. You should apply sunflower seeds to salads, chicken seasoning, soups, sauté, etc.

Final Words

So these are some of the foods that you must have in your daily diet without any miss. You must remember that having a strong immune system is a must to fight out the diseases and thus act accordingly. Therefore eat healthy foods and stay fit.

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