12 foods that boost your immune system

12 Foods that boost the immune system

Eating foods that boost the immune system, helps the body to fight against any infection or disease. While the COVID-19 may have crushed all our happily sorted plans of parties, travel, holidays, outings, work, and household, it did underline for us the pressing need to watch our steps, when it comes to our health and lifestyle.

What seemed to be a distant disaster, so far, suddenly seems to be sneaking hideously around us. This not only calls for the utmost safety measures and precautions of cleaning and sanitizing but also, highlights the importance of eating healthy, homemade food and including immunity-boosting foods in our diet.

But can we build a good looking, durable, and longlasting multi-storeyed building without laying a solid foundation?


The same applies to our human bodies. A healthy, nutritious, and balanced diet is the foundation that holds the complex systems, our human body is comprised of. It plays a pivotal role in staying well. Eating certain foods, however, can help us boost our immune system, and strengthen the body’s response to infections and diseases. Along with that, it is also equally paramount to stay well hydrated and take water regularly, so that the body can get rid of any toxins.

Also Read: Do you miss breakfast often? Here are 10 quick and healthy breakfast ideas to start your day

Foods that boost the immune system

Here’s a list of 12 super foods that boost the immune system.

Citrus Fruits

citrus fruits - foods that boost your immune system

Citrus Fruits have high Vitamin C content, which boosts the immune system by supporting different cell functions. Vitamin C can decrease the risk of catching a respiratory infection, and also, helps in the repair and growth of tissues in the body, confirms research.

Popular citrus fruits such as orange, grapefruit, tangerine, sweet lime, lemon, etc are not only juicy and tempting but also packed with some real immunity boosters. So squeeze a dash of lemon in your salad, pulses and fruit bowls or bond with your family, bottoms up, over a glass of lemonade.

Red Bell Peppers

red bell pepper - foods that boost your immune systemRed bell peppers are a real powerhouse of Vitamin C, with twice or more of Vitamin C per gram, than any citrus fruit. They are also high in beta carotene, potassium, and Vitamin B-6. While Vitamin C in red bell peppers helps in keeping our immune system strong and skin youthful, the beta carotene helps in keeping both the eyes and the skin, in the pink.


broccoli - foods that boost your immune system

Broccoli, with its high Vitamin C and E content, along with antioxidants and fiber is a great food to boost immunity. So, satiate your evening hunger pangs with broccoli and hummus dip, or just simply add it to your salads, pasta or munch it solo with the tang of pepper.


chickpea - foods that boost your immune system

Chickpeas, Chhole, or garbanzo beans are a rich source of protein, which is essential for the repair and growth of body tissue. This protein-rich food is also an important source of Zinc, which is a vital nutrient to boost the immune system.

A diet deficient in protein can often lead to lethargy, weakness, and poor immunity. While zinc plays an essential role in the function of lymphocytes and natural killer cells, both protein and zinc are important for the proper functioning of T cells, which play a vital role in the functioning of our immune system.


strawberries- foods that boost your immune system

Strawberries are one of the best foods to boost the immune system, as they are a rich source of Vitamin C. From salads to smoothies and milkshakes to desserts, adding some fresh strawberries is a quick and easy way to make your food look and taste better.


spinach - foods that boost your immune system

Popeye’s superfood – spinach, is a highly nutritious food that boosts your immune system. Spinach is packed with antioxidants and can increase the infection-fighting ability of the immune system with its high dose of Vitamin C, Vitamin A, and Vitamin E, along with potassium, magnessium, fiber, and folate.

From salads to curries, sandwiches to parathas, lasagna to creamy dips or even spinach fritters, there are plenty of ways to include spinach in your diet.


almonds - foods that boost your immune system

Almonds are rich in Vitamin E, which is known to enhance the immune response and protects against various infectious diseases. It is best to consume almonds with the skin, after soaking in water for 8 hrs or overnight. The skin of the almonds is loaded with a lot of antioxidants which are easy to digest after the almonds have been soaked in water, overnight.

Sunflower Seeds


Sunflower seeds are a rich source of Vitamin E, Selenium, and various antioxidants that protect the cells in your body from free radicals. The Vitamin E in sunflower seeds not only boosts your immune system but also keeps your skin, hair and nails healthy.


Yogurt is one of the best foods to eat when you have an upset stomach. Being rich in probiotics, it helps in keeping the gut healthy and has a lot of benefits for the immune system. It is also rich in protein, calcium, and a great source of Vitamin B12 for vegetarians.


garlic - foods that boost your immune system

Garlic is a goto option to add some flavour to your chutneys, dips, and practically any of your favourite foods from starters to the main course and even the humble naan. The good news is that it not only boosts the taste of your favourite foods but also boosts your immune system.

Garlic is rich in sulphur and has antiviral, antibacterial and antifungal properties. It, also, has an inhibitory effect on oral bacteria and can be considered a panacea with its anticarcinogenic, anti-microbial, anti- tumour, and immunity enhancing properties.

Green Tea

green tea - foods that boost your immune system

Green Tea is rich in flavonoids that boost the immune system. It is loaded with antioxidants that help in preventing cell damage and reduces the formation of free radicals in the body. The catechins in green tea are effective against certain cold viruses , enhance immunity against viral infections, and are also anti-carcinogenic.


kiwi - foods that boost your immune system

Kiwi is not just a refreshing food to taste but is full of essential nutrients like Vitamin C, Vitamin K, Potassium, and Folate. With its immune-boosting properties, kiwi may reduce the severity of colds and flu-like illnesses, particularly in children and adults over 65, as per research.

Kiwi is also a fibre rich food and contains actinidin- an enzyme that can enhance the digestion of certain food proteins. So slice it, dice it or drink it and walk your way to a healthy life.


Including foods that boost the immune system in your diet, is a great way to start taking care of your health and enhancing your natural immune response. However, it is important to know that the key to health lies in a balanced and varied diet. Too much of certain foods and too few of others, may not be the right thing to do. So eat right, stay hydrated, maintain hygiene, and take all the necessary measures for a healthy you.

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