12 Foods to Boost the Immune System

12 Foods to Boost the Immune System

Find out about the 12 foods which help to improve and boost the immune system of your body.

With coronavirus spreading all across the world, everyone is wondering how to protect themselves from this virus. While there is no way to stop the virus, for now, it is necessary to take precautionary measures like washing your hands, maintaining social distancing, and maintaining good hygiene to reduce the risk for the coronavirus or any other virus for that matter. Besides, you can also improve your diet and eat foods that help improve and boost the immune system, which is become very necessary with the times we are facing currently.

A strong immune system helps to keep a person healthy and incorporating foods that boost immunity in your diet will help your immune system become strong and is also beneficial for your overall health. Here are some of the foods which help to improve and boost the immune system.

12 Foods that Improve and Boost the Immune System: 

1. Citrus Fruits

Citrus Fruits to boost the immune system

Citrus fruits like oranges, grapefruit, lemons, limes, etc are full of vitamin C. Vitamin C is one vitamin that most people turn to when they have a cold because it helps in building your immune system.

Vitamin C is said to increase the white blood cell production which is the key to fighting off infections. Vitamin C is said to help prevent the common cold and also improve the function and boost the immune system.

2. Ginger


Ginger is also an excellent ingredient that people turn to when they are sick, that is because ginger has anti-inflammatory and antioxidant properties which help in boosting the immunity.

Since inflammation can affect the immune response of the body, ginger with its anti-inflammatory properties can be very helpful to boost the immune system of the body. You can have ginger by adding it to your food preparations or you can also have ginger tea. 

3. Turmeric


Turmeric is probably the most effective ingredient for its various health benefits. Turmeric contains a powerful anti-inflammatory compound known as curcumin, which also gives its well known distinctive yellow color.

The high quantities of this compound in turmeric helps in improving the immune response of a person. The curcumin activates the build-up of T- cells which are the cells fighting in your immune system to maintain your proper health. Hence, consuming turmeric in any way will help to boost the immune system and help your overall health.

You can also try this immunity booster herbal tea recipe for its numerous benefits for your immune system… Immunity Booster Herbal Tea.

4. Garlic


Garlic is something you probably have most of the time and is found in almost every cuisine in the world. But adding a little extra garlic to your food will benefit you even more.

Garlic has been used for centuries to prevent cold and flu due to its anti-bacterial, anti-viral, and anti-fungal properties. Garlic also has immune-boosting properties because of the high concentrations of a sulfur-containing compound called allicin

5. Blueberries


Blueberries are full of antioxidant properties due to a type of flavonoid called anthocyanin in it which is very helpful to boost the immune system.

A study indicates that these flavonoids play an important role in the immune defense system of the respiratory tract which helps prevent cough or any respiratory infections. Consuming food rich with flavonoid is less likely to get cold or respiratory infections.

6. Red Bell Peppers

Red Bell Peppers

Did you know that red bell peppers contain three times more vitamin C than any of the citrus fruits? So, if you don’t wanna consume sugar you can definitely opt for this ingredient in your food. Red bell peppers are also rich sources of beta carotene.

Hence the high amount of vitamin C is very helpful in boosting your immune system. It is recommended to stir fry or roast the bell peppers rather than boiling or steaming to avoid the loss of any nutrients.   

7. Broccoli


Broccoli is also another source of vitamin C along with many other vitamins and minerals which help in boosting the immune system. It is one of the most nutrient-packed and healthiest vegetables you can include in your diet.

It also contains antioxidants like sulforaphane which helps to combat the free radicals in your body making you less likely to fall sick.

8. Dark chocolate

Dark chocolate

Did you know that dark chocolate can also help fight off a cold? It contains an antioxidant called theobromine which helps to boost the immune system of the body by protecting the body cells from the free radicals.

Although being beneficial, dark chocolate is also high in calories and fat so it is recommended to eat it in small amounts.

9. Green tea

Green tea

Green tea is not only said to be great for weight loss and detoxification but also great for fighting off cold or cough. Green tea full of antioxidants and anti-inflammatory properties which helps boost the immune system of our body protecting us from infections and viruses.

The antioxidant called catechin present in green tea is said to be a mighty antibacterial and antiviral which helps to kill off bacteria causing cold or influenza virus, hence helping to prevent cold and throat infections.

10. Greek Yogurt

Greek Yogurt

Greek yogurt is packed with probiotics that help fight sickness and also protein in comparison with regular yogurt. These probiotic found in Greek yogurt are said to help in preventing and treating the common cold.

Yogurt is an amazing source of vitamin D which helps regulate the immune system and boost the natural defenses of the body against any diseases or infections.

11. Spinach


Spinach or most of the leafy vegetables are overall great for your health. Spinach is rich in vitamin C and also full of antioxidants and beta carotene, which helps to increase the ability to fight infections of our immune system, hence protecting our body from any diseases and infections.

Spinach containing the essential nutrients and antioxidants like flavonoids, carotenoids, vitamin C, and vitamin E all help to improve and boost the immune system.

12. Nuts


Most of the nuts are rich in vitamin E which is useful in fighting off any sickness. Vitamin E is very useful when it comes to fighting off cold.

Nuts like almonds, pistachios, etc are full of vitamins and healthy fats which helps to boost the immune system.

So, these are some of the foods which will help you improve and boost the immune system. Let me know in the comments below what you think of this post and also share any tips you follow to boost immunity.   

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