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April 25, 2020


Foods to boost the immune system

Feeding your body certain foods may help to boost the immune system. How can I boost my immunity fast? How can I strengthen my immunity at home? What vitamin boost your immune system? If you are looking for the answer to these questions then this is the perfect article for you.


Ingesting sure foods can preserve your immune gadget strongly. If you are looking for ways to prevent illness like flu and other viral bacterial infections focus on what you eat. Plan your meal to include these powerful immune-boosting foods to fight infections. These foods act as passive immunity to our body.

List of 10 Foods to boost the immune system

  • Papaya


Papaya is a food that is loaded with vitamin C. You can find 157% of the total daily recommended amount of Vitamin C in a single papaya. It originated in Central America and southern Mexico. But now this fruit is now grown in lots of other elements of the world.

Papaya contains an enzyme called Papain. Papain can break down the tough protein found in the meat and can help in digestion also. Papayas have a decent amount of Potassium, vitamin B and Folate. 

Folate is a B vitamin that helps to increase the RBC and WBC count in the bone marrow. All of these minerals are beneficial to your immune system. 

It also contains a decent amount of other oxidants and vitamin A. All the vitamins and antioxidants makes it a great source for boosting your immunity which is the line of defence of your body.

  • Garlic


Garlic is one of the most widely used spices for adding an extra flavour to the food. It is also called the Immunity Boosting Superstar. For hundreds of years, people all over the world have hailed garlic as an elixir of fitness. It helps to deal with the commonplace cold, flu and a variety of other illnesses.

Despite its numerous orders, this plant belongs to the Lilly family. Ancient writings display that it became used as a stimulant in India and as a currency in Egypt.

One clove of Garlic contains 5 mg calcium, 12 mg Potassium and extra than one hundred sulphuric compounds powerful enough to wipe off infections. In fact, it becomes used to save you gangrene in both international wars.

 Raw garlic now not cooked and dried is the most beneficial for fitness. Its warmth and water inactivate a sulphur enzyme which could reduce garlic's antibiotic effect. It is also good for lower blood pressure, cholesterol and also kills parasites in our body.

  • Green Tea


Black tea and green tea are both packed with flavonoids which is a type of antioxidants. Green tea really exhales the level of Epigallocatechin Gallate (EGCG), another powerful antioxidant.EGCG has been shown to enhance immune function.

In the fermentation process, black tea goes through and destroys a lot of EGCG present in it. Green tea, on the alternative hand, is steamed, now not fermented. So green tea preserve EGCG.

It has been studied to treat various diseases and may be one of the important reasons green tea has such powerful medicinal properties. Green tea additionally an amazing source of amino acid L-Theanine .L-Theanine aids the manufacturing of germ-preventing compounds for your T-cells.

  • Broccoli


Broccoli contains vitamin A, C and E as well as many other antioxidants, minerals and fibre. It is one of the healthiest vegetables you could put on your table.

The rich amount of vitamin C found in Broccoli helps to boost your immune levels. 100 gm of Broccoli can contain up to 89 mg of vitamin C, which is more than a lot of citrus fruits. 

It is also rich in Beta Carotene and the host of other oxidants which makes it a perfect vegetable for your healthy immune system. Out of all the cooking methods if you want to preserve the nutrition present in broccoli.

  • Ginger


Ginger is another gradient which many people have trusted since ages for treating various types of illnesses. It may help to decrease inflammation which may help reduce sore throat, joint pains, flu, cold and many other inflammatory illnesses. 

It may also assist to reduce nausea and vomiting. While it is used in many desserts, it contains some warmth in the form of Gingerol that is a relative of Capsaicin. This compound decreases chronic pain and controls the level of cholesterol. 

It helps the immune system to perform optimally by boosting it when it is not fully active and depressing it when it is overactive to prevent autoimmune diseases.  Research additionally indicates that ginger can assist combat drug-resistant bacteria also.

  •  Spinach


Spinach is rich in vitamin c. Its also packed with numerous antioxidants and beta carotene which increases the infection-fighting ability of your immune system. This vegetable can be corporate quite easily in your diet and it is cheap as well as easy to prepare.

Spinach is rich in calcium, iron, magnesium, potassium, vitamin a, folate and many other antioxidants. All these minerals are essential nutrients for your immune system.

similar to broccoli, spinach is healthiest when it is cooked as little as possible so that its nutrients retain. However light cooking complements its vitamin and allows other vitamins to be launched from oxalic acid. 

Spinach is also one of the nice resources of dietary magnesium. Magnesium vital for a wholesome immune machine and also to maintain your blood strain levels. It is also very good for heart diseases.

  •  Citrus fruits


Citrus fruits are one of the best resources of nutrition c. Most people include vitamin C in their diet after they have caught a cold that’s due to the fact it helps to build your adaptive immune system.

Nutrition c will increase the manufacturing of white blood cells.WBC might improve the ability of the immune system attacking towards infections. A review published by Healthline media that getting enough vitamin c can reduce the symptoms and shorten the duration of respiratory tract infections. 

These infections can be the common cold. It reduces the necessity of stem cells. The stems cell is a cell with the unique ability to develop into specialised cell types in the body in our body.

It could also be beneficial in stopping and improving effects for conditions like pneumonia, malaria and diarrhoea. Antioxidants meanwhile can help protect against oxidative stress and prevent damage to your immune cells and healthy tissue.

Citrus fruits include grapes, oranges, lemons and limes.because your body doesn't store or produce vitamin c. So according to medical advice, you need daily doses of vitamin c of about 75-100 mg for continued health. Nearly all citrus fruits are excessive in vitamin c so it's easy to feature this vitamin in any meal.

  • Red Bell Peppers


Red bell peppers contain twice as much as vitamin c  as compared to any citrus also helps to maintain a healthy is also a rich source of beta carotene. Beta carotene allows you to preserve your eyes and pores and skin healthy.

  • Apple


There are many reasons why apples are great for building strong immunity and good health. Apples contain a good quantity of all the vitamins like vitamin A, E, B1, B2 and vitamin C. All these vitamins are essential for the immune system to work properly.

Apples also contain pectin, a type of fibre which acts as a prebiotic. means it feeds the good bacteria in your gut and gut bacteria directly regulates the function of our immune system. By releasing compounds in the gut that acts on the immune cells and modulates their function.

Soluble fibre changes the personality of all types of immune cells. they go from causing inflammation to start healing cells that help us recover faster from infections, said by dr.gregory Freud. 

Some other foods that also boost your immunity

  • Yoghurt


To make sure that the yoghurt you are buying will help stop you from getting sick. Look for the ones that say "live and active cultures" on the label, like greek yoghurt. These cultures can help your body fight sicknesses. 
Yoghurt can also have a lot of vitamins D, so look out for those brands. Vitamin D helps to regulate and boost the body's natural defence system against diseases.

  • Turmeric


Turmeric is a yellow, bitter spice that's used in a lot of curries. It has been used to keep down swelling in osteoarthritis and rheumatoid arthritis for many years. Also, it's just become known that the curcumin that gives turmeric its colour can help with muscles hurt from exercise.

  • Poultry


Chicken soup doesn't only make you feel good once you are sick but it can also keep you from getting sick. Poultry, like chicken and turkey, has a lot of vitamin B-6. Just 100 gms of light turkey or chicken meat has 40-50 per cent of the B-6 you should have every day.



Like Papaya, Kiwi fruits are full of nutrients including vitamin C, vitamin K, potassium and folate. Vitamin C boosts white blood cells to fight infections. Kiwi contains the enzyme, Actinidin. 

Actinidin enhances protein digestion in the stomach and small intestines. Kiwi's are certified as low FODMAP food means they are low in fruit sugar. It is a great source of soluble and insoluble fibre.

  • Almonds


Almonds are rich in monounsaturated fats helps to lower down bad cholesterol and also the risk of heart attacks. Its potassium content maintains heart function and prevents high blood pressure. 

Fibre helps to improve your digestion and bowel movement. It contains vitamin B-6 to aid the metabolism of proteins to repair brain cell and vitamin E to slow brain ageing for memory boost.


Food is one way to boost the immune system. In addition to a good diet, exercise, proper sleep and proper add on are essential to building a good immune response.

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