15 Food That Boost Your Immunity: Healthy Diet Tips for You

Food That Boost Your Immunity

Though there are different types of food, some offers nutrition while others are simply causing obesity. Who doesn’t like to go to new places and try out those new mouth-watering cuisines?

But what about your health? How much do you give another thought before gobbling those delectable? If you don’t, maybe it’s high time you start reflecting on your diet and turn the wheel towards immunity boosting foods. Our immune system consists of organs, cells, tissues, and proteins. Together, they carry out bodily processes to fight off viruses, flu, bacteria, and foreign bodies that cause infection or disease. Nowadays when Coronavirus is spreading rapidly, its important to make our immunity system strong. Not only Covid-19, your immune system should also be strong to fight against other diseases.

To prevent your body from extracting any such forms of pathogens, you need to include some definite food items to strengthen your immunity. Let’s go through the list given below to help you with the immune boosting.

1. Citrus Fruits:

Plants in the genus produce citrus fruits such as oranges, lemons, tangerines, clementines, grapefruits, and limes. These fruits help build up your immune system as they provide Vitamin C which is believed to increase the production of white blood cells. These are key to fighting infections and need to be consumed often. The recommended daily amount for adults is 75 mg for women, 90 mg for men.

2. Blueberries:

These little fruits contain flavonoids that have antioxidant properties that help reduce damage to cells and boost your immune system. These flavonoid rich berries are essential in protecting from respiratory tract infections or a common cold. Moreover, it contains plenty of supplements, including vitamin C, vitamin A, fiber, potassium, and manganese. 50g of ingesting blueberries daily reduces the risk of cardiovascular disease.

3. Kiwis:

Kiwis are an excellent source of antioxidants like choline, lutein, and zeaxanthin to ward off diseases and fight infections. It also contains high vitamin C that is an essential nutrient to boost your immune system. In fact, just 1 cup of kiwi provides about 273 percent of your daily approved value.

4. Papaya:

Brimming with nutrients and vitamin C, this single fruit is a great contributor to stimulating your immune system. Papayas also contain a digestive enzyme called Papain, also known as papaya proteinase I, which is good as a meat tenderizer and digestive supplement. The adequate amount of potassium and magnesium in papayas is also beneficial for your health.

5. Red Bell Peppers:

If you are trying to avoid the sugar in fruits, red bell peppers contain three times the amount of vitamin C that is more than enough for your requirement. The rich beta carotene helps in keeping your eyes and skin healthy. To preserve the nutrients in the peppers, it is better to stir-fry or roast them instead of steaming or boiling.

6. Broccoli:

It is one of the healthiest known vegetables that one can have in their platter as it is filled with vitamins and minerals. Broccoli not only contains vitamins A, C, and E but also has effective antioxidants and fiber as well that sustains your health. Steaming is recommended to keep the nutrients for better utilization for the body.

7. Ginger:

This ingredient is used in a variety of dishes, some even add it to teas for that extra zing. Not only for flavors, but ginger also helps in relaxing an upset stomach, sore throat, and nausea. It is also a natural blood thinner and contains a phenolic anti-inflammatory compound called gingerol that may be responsible for relaxing blood vessels. The antioxidative properties in ginger assist in reducing chronic pain and offer other health benefits.

8. Garlic:

Found in most cuisines, garlic is also a common home remedy for cold and other illnesses. The cold-fighting compound in garlic is called allicin, which has demonstrated the amount of antibacterial and antifungal properties that also helps in boosting the immune system. It also helps in reducing blood pressure and improves cholesterol levels.

9. Turmeric:

The key ingredient that is used in cooking in most households, this yellow spice has many other qualities rather than just adding savor to your food. Turmeric has been used for a long time to naturally enhance the immune system. Curcumin is the component found in it that helps in relaxing muscle damage. The anti-inflammatory form is used for treating osteoarthritis and rheumatoid arthritis. Adding extra turmeric into your diet during periods of stress or flu season will help bolster the immune system.

10. Almonds:

A great source of vitamin E that acts as a substantial antioxidant, almonds also contain magnesium, fiber, iron, and protein that are essential for a healthy immune system. Since it’s a fat solvent vitamin, this nut requires the presence of fats to be assimilated properly. For acquiring the full benefit of almonds, you need half a cup of serving or maybe just a handful of it that is around 100 percent of sufficient recommendation for the anatomy.

11. Sunflower Seeds:

A tasty addition to salads and breakfast, sunflower seeds are full of nutrients that include phosphorous, protein, magnesium, linoleic fatty acids, and several other compounds. They are a rich source of vitamin E as well which is crucial in repairing damaged cells and maintaining the functions of the immune system. It may also help lower blood pressure, cholesterol, and blood sugar.

12. Green Tea:

Potent with polyphenols and flavonoids, a type of antioxidant, are some of the ingredients that give green tea its immune boosting effects. Since green tea doesn’t go through the fermentation process unlike black teas, the antioxidants are very well preserved in the tea leaves for a healthy drink. Green tea is also a good initiator of amino acid L-theanine that helps in producing composites for fighting germs in the T-lymphocyte.

13. Spinach:

This green leafy vegetable is packed with essential nutrients and antioxidants, including flavonoids, carotenoids, vitamin C and E, all of this helps the immune system to ward off infections. Similar to broccoli, cooking spinach to a minimal degree keeps the nutrients to be released and makes it healthy to eat.

14. Yogurt:

Generally the best-known dietetic source of probiotics, it may stimulate your immune system to help fight diseases. Although high in protein, it is also a good genesis of vitamin D and a bit of vitamin A as well as zinc. Choose plain low-fat or non-fat yogurt rather than the sweetened ones that are loaded with flavor and sugar. You can add a little honey to act as a natural sweetener, along with nuts and berries for a perfect dessert.

15. Poultry:

Poultry such as chicken and turkey is high in vitamin B6 which is vital in the development of new and healthy red blood cells. Just 3 ounces of poultry meat contains up to 50% of the daily recommended of B6. A bowl of chicken soup carries vitamins A and C, magnesium, phosphorus, and antioxidants, all of which are important for the immune system. Even the chicken stock or broth made by boiling the chicken bones contains gelatin and chondroitin that helps for the healing of the bowels.


Eating only the above listed foods will not be enough to aid your battle against flu or other infections. You need to keep a closer eye on the amount of the serving and daily intake of what you are eating. Size does matter when it comes to the platter that you are consuming. Eating healthy is what matters, but that should include all kinds of nutritious items and comparably well-balanced diet.

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