Food and Nutrition, Health and Wellness

15 Foods that Boost the Immune System

Why feed your stomach with food just for the sake of satisfying your hunger? Eat healthily and the food items that help...

Written by marilyn jackson · 3 min read >
Immune System

Why feed your stomach with food just for the sake of satisfying your hunger? Eat healthily and the food items that help in boosting your immune system. A healthy and more robust immune system helps your body to remain fit and healthy and prevent infections.

With the recent outbreak of the coronavirus, people all around the world, apart from taking the measures issued by the WHO to wear masks, have social distancing and avoid crowd gatherings, are also taking steps to remain healthy. 

Studies have proved that maintaining a nutritional diet and lifestyle improvements positively impact the immune system of the body. A robust immune system decreases susceptibility to various infections.

The immune system is the fighting force of the body that protects and prevents infections targeting your body. For a body to build a robust immune system, it needs nourishment. Here are the 15 food items that will help you boost your immune response and help you remain healthy. 

15 Foods That Boost the Immune System

Dark Chocolates

Dark chocolates are a rich source of antioxidants. The cacao of dark chocolate can enhance your blood flow, reduce stress and improve the digestive system, all of which indirectly helps in strengthening your immune system. It is also rich in calories and saturated fats, so it is o consume them in moderation. 


Blueberries contain flavonoids which is a type of antioxidant that helps prevent any damage to the cells and boosts the immune system. This small berrtinyrealso is a resource of vitamin C, vitamin A, a rich source of fibre, potassium, and manganese. Intake or blueberries, like any other fruit or in the form of a smoothie, work as a healthy ingredient for the immune system. 

Oranges and other citrus fruits

Orange and other citrus fruits have a thing in common that is vitamin C. Vitamin C is a natural immune booster. When you think of Vitamin C, what automatically comes to your mind is all the citrus fruits. Vitamin C encourages the immune response to produce white blood cells, which are the body’s defence cells. Apart from vitamin C, they are also a rich source of vitamin A, potassium, calcium, manganese, and folate. 


Papaya contains antioxidants, vitamin c, vitamin A, vitamin E and is full of digestive enzymes papain. These constituents work as immune boosters and have anti-inflammatory actions. Papayas also contain folate, potassium, and magnesium which help in maintaining overall health. 


It is an active home ingredient. Ginger had as an antioxidant and anti-inflammatory agent. It is used as a home remedy for coughs and colds and a relieving agent for the sore throat. It can ease our feelings of nausea and vomiting. Ginger is to lower cholesterol levels. 


Garlic contains sulfur compounds like allicin which helps in boosting the immune response. Taking off raw garlic decreases this susceptibility to microbial infections like bacteria, viruses, and fungi. A few studies reveal that garlic has and hypertensive actions. 

Green Tea

Green tea is a rich source of antioxidants like flavonoids and epigallocatechin gallate, enhancing and boosting the immune system. It is also a rich source of amino acids that fight against foreign bodies and entering the system, thus providing aid for the helper T cells against infection. 


Almonds have great nutritional value. They have anti-inflammatory and immune-boosting properties. One of its main actions is the production of white blood cells, which are responsible for fighting against viral infections causing symptoms of flu and the common cold. 

Red Bell Peppers

red bell peppers contain beta carotene, which was converted to vitamin A by the body, thereby boosting the immune system. These red bell peppers are a source of nutrients containing low calories. It contains vitamin E, vitamin B6, potassium, and folate. 


Consuming yoghurt, a rich source of probiotics, daily will strengthen your immune system. It reduces the possibility of catching infections. It contains calcium, phosphorus, magnesium, potassium, and vitamin B12 which protects you from heart diseases. It has multiple other health benefits. 


It contains abundant vitamins and minerals that would help the body boost its immune system. The active vitamins are vitamin A, vitamin C, and vitamin E, which help fight against infections and promote the production of WBC’s. 


This veggie is a power-packed source of potassium that helps in maintaining a healthy immune system. It maintains optimum brain function and promotes muscle growth. Broccoli also contains magnesium and calcium that support blood pressure. 


Turmeric has been used for centuries as an anti-inflammatory agent and as an antioxidant. So if you are looking for something homely to boost your immune system, nothing is better than turmeric. It not only promotes your immune system but also has antiviral properties. 

Chicken soup

It is a rich source of vitamin B6 and anti-inflammatory action that improves the body’s defence mechanism. It also plays a vital role in the formation of red blood cells. 

Sunflower Seeds

Sunflower seeds are full of vitamins and minerals. It also contains nutrients that support your immune system and increase your energy level. It has other health benefits like lowers the risk of developing heart diseases and blood pressure. 


If you wish to lower the risks of health issues and boost your immune system, these food items will surely help do so without any side effects. Eat healthily and be healthy. 

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