11 Immunity Boosting Foods

There are certain foods that boost your immune system. During this coronavirus pandemic, it is important to eat immunity boosting foods. Your immune system does an excellent job in defending against many health conditions. So, improve your diet and lifestyle. Below is the list of 11 immunity boosting foods.

Immunity Boosting Foods: Citrus Fruits

Immunity Boosting Foods - Citrus Fruits

Vitamin c helps build up your immune system. That’s why we take vitamin c when we caught cold. Vitamin c may increase the production of white blood cells which are necessary to fight infections. Many fruits are high in vitamin c. These delicious fruits are easy way to add a squeeze of vitamin c in your meal.

List of Citrus Fruits:

  • Oranges
  • Grapefruit
  • Lemon
  • Lime
  • Green grapes
  • Kiwi
  • Berries

Vitamin C doesn’t produce in our body and our body doesn’t store it. That’s why we need vitamin c on daily basis.

Recommended amounts for adults:

For men: 90 mg

For women: 75 mg

This daily amount is enough for our body. One medium size Orange a day is perfect for daily need of vitamin C for our body. If you choose to take this from supplements, do not take more than 2000 mg a day. Vitamin C might help you to recover fast from cold and flu.

Immunity Boosting Foods: Broccoli

green broccoli and yellow bread on white ceramic plate

Not just all the citrus fruits have all the vitamin C. There are many other foods that are rich in vitamin C and are not sour, such as broccoli. Broccoli is full with vitamins and minerals. It’s a rich source of vitamin C, E and A. it’s packed with antioxidants and fibers. Raw or steamed, it’s one of the best vegetable you can eat for your health. Raw form of broccoli is best to eat. If you still want to cook this, just steam this. Steaming is the best way to keep all the nutrients in the food. Broccoli is also a good source of Protein and calcium. It is a super food to add in your diet.

Immunity Boosting Foods: Ginger

Ginger - Immunity Boosting Foods

Ginger is also a powerful food for our immunity. Fresh Ginger drink may help your body ward germs. Ginger is good at halting growth of many viruses. Ginger is believed to have antibacterial and anti-inflammatory properties which can help in keeping many infections at side. It’s also best to fight with cold and flu. Ginger also can decrease the risk of chronic pain.

Immunity Boosting Foods: Garlic

white garlic on brown wooden table

Garlic is found in every part of the world. It is used in many dishes. It has the ability to increase the taste of food. It is rich in zing. Garlic is best for fighting many infections. It has antiseptic, antifungal, and antibacterial properties. It helps the body to destroy the virus. It is best food for boosting immunity. It’s known to be a cold and flu fighter. Raw garlic is best to eat rather than cooked one. Water and heat can reduce its antibiotic properties.

Immunity Boosting Foods: Bell peppers

Immunity Boosting Foods three assorted-color bell peppers

Bell peppers are rich source of vitamin C. One normal size bell pepper contains 152 mg of vitamin C. This amount of vitamin C is enough for your daily need. Peppers are also rich in vitamin A and it’s an important vitamin for your skin and boosting immunity. Peppers are also good source of beta-carotene. You will be amazed to hear that a red, yellow or green pepper has more vitamin C than any citrus fruit. They are helpful for your eye’s health. You can eat them by adding slices in your salads.

Immunity Boosting Foods: Yogurt

Immunity Boosting Foods close-up photo of white cream in clear shot glass

“Greek yoghurt” has “live and active cultures”. So, it’s best to eat. It may stimulate your immune system and help fight diseases. Yogurt is also a great source of vitamin D and it may help boost immune system. Vitamin D is known to prevent infection such as cold and flu. Yoghurt has probiotic, minerals, and vitamins that can help in boosting immunity. There are many kinds of yogurts find in the market. But you should go for not flavored one. Add some fruits of your choice in plain yoghurt and eat it as a snack. You can also enjoy it as a yoghurt smoothie.


Immunity Boosting Foods clear drinking glass with brown liquid

Turmeric is known as anti-inflammatory and antibiotic ingredients in foods from centuries. It’s kind of a spice that enhances the color and taste of food. It is high in curcumin that’s why it has dark Golden yellow color. Curcumin is believed to be an immune booster. Turmeric can also moderate the immune system response.


Immunity Boosting Foods almonds nuts in jar

To fighting off bacteria, our immune system needs vitamin E, which is found in nuts like almonds. That’s why nuts are helpful to prevent infection like cold and flu. Almonds are also rich source of copper and manganese. These minerals provide great benefits to our immune system. You can add almonds in your diet.  There are many ways to add them in your diet like almond butter, almond milk, or slivered almonds. You can also eat them as it is. Soak 8 to 10 almonds in water overnight. Peel them off and eat. You can have them every day. They are also rich source of antioxidants.


Immunity Boosting Foods papaya fruits on focus photography

Papaya is loaded with vitamin C. You can eat one medium size papaya for your daily need of vitamin C. Papaya has a unique taste and we all love it. It has decent amount of potassium and high in antioxidants, several vitamins, and minerals. Papaya improves resistance against chronic diseases. It also helps digestive system and help in easing the air passage. Its anti-inflammatory properties help reducing inflammation due to cold and cough. Papaya naturally reduces the cholesterol level and helps improve heart health. It also helps in managing the blood pressure.


Immunity Boosting Foods clear glass jar with brown liquid

Honey is another best food in improving immune system. The phytonutrient present in Honey is responsible for its antioxidant, antibacterial, and antifungal properties. Always purchase raw honey as it has more immune boosting and anticancer benefits. Processed honey lacks these valuable nutrients. Honey is also good for your heart health. It also has wound healing properties. You can eat a teaspoon of honey every day. Replace it with sugar in your foods.

Dark chocolate

chocolate bars

Yes, dark chocolate has an antioxidant called “theobromine” which may help boosting your immunity. Dark chocolate can be good for your cough. It’s loaded with nutrients and one of the best sources of antioxidants. It also improves your heart health.

I hope you have learnt something new from this article, let us know about your thoughts by commenting below, thank you!

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