18 Powerful Immune Boosting Foods

A healthy body and mind is what makes a person and helps them to move ahead in life. Whether it is the professional area or the personal, only a fit body and mind can live a smooth and hassle free life. However, a lot of times, it so happens that there are various external factors and foreign particles in the environment that enters the body and causes infections and ailments. The body has been developed in such a way that it creates cells that fights and wards off such infection causing virus and bacteria. This is what is commonly known as immunity. The effective solution for improved immunity is to consume immunity boosting foods regularly.

These foods are high on nutrients and essentials required for the well being of a person. Immunity boosting foods can help you prevent from falling pretty to regular sickness. These foods are all naturally available to supply the supply the body with vitamins, minerals to strengthen the system.

Check them out and broaden your knowledge about food to increase immunity.

Best Foods To Increase Immunity:

1. Yogurt:


One of the top notch foods that helps in strengthening the immunity levels is organic and plain yogurt. Probiotics also known as good bacteria present in this food act as live active cultures that helps in cleansing the system from bad bacteria as well as toxins. About 2 bowls of yogurt is recommended in this case and is one of the best food for immunity.

2. Whole Grains:

Whole Grains

Whole grains like barley as well as oats are again some of the food items that helps in achievement of goals of good immunity. Beta-glucan is a kind of fiber in these that has both antioxidant as well as anti-microbial properties to cleanse the system from virus and bacteria. It boosts both immunity as well as healing powers of the body.

3. Garlic:


Along with anti-viral properties and anti-microbial advantages, garlic also has allicin that helps in efficient fighting with bacteria and virus in the body. Along with treatment of infections, garlic if included in the daily diet can boost the immunity in the long run and get you major benefits.

4. Chicken Soup:

Chicken soup (2)

There are anti-inflammatory agents in chicken soup that is known to treat colds and cough by not only thinning down the mucus but also by improving the fighting capacity of the body. This immunity boosting food is a tasty treat you can have 2-3 times in a week. It is bound to help in major ways.

5. Shellfish:


Selenium is a kind of protein that is present in not only shellfishes but also lobsters and crabs. These helps in flushing out the virus and bacteria causing infections in the body. Two servings in one week helps in increasing the levels of immunity to a good extent.

6. Mushrooms:


Cytokines are some cells that are known to fight infections in the body. Having a portion of mushrooms helps in increasing these cells and thus boost immunity. Polysaccharides are also present in the food that supports the immune system.

7. Tea:

Peppermint Tea

Black tea and green tea are two versions that helps in giving you desired results for the immune system. L-theanine is present in both of these that is an amino acid supporting good health and immunity. Decaf versions also benefits.

8. Ginger:


Sesquiterpenes is one chemical that is present in ginger in good amount that targets rhinoviruses responsible for cold and cough infections. Having ginger tea or else including ginger is the meals helps as an immunity booster.

9. Sweet Potatoes:

Sweet Potato

There is vitamin A is sweet potatoes that helps in keeping away and warding off skin infections by boosting the immune levels. You can include sweet potatoes in the diet at least 2-3 times in a week for best outcomes.

10. Honey:


The medicinal, antioxidant and anti-microbial properties in honey along with healing agents makes it a perfect immunity boosting food that can be included in the diet especially when you are facing any infections. Try and take honey in teas for perfect results.

11. Citruses:


Any kind of citrus fruit that you pick are good in Vitamin C levels. There are huge amounts of antioxidants that can work wonders on any kind of infections and ailments. You can consider taking fresh juices of lemon, limes or oranges or include in the diet as fruits.

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12. Black Pepper:

Black pepper

Piperine is one compound that is present in black pepper and is the agent that helps in immunity boosting. It also keeps away fever along with cold and cough infections. Along with this, black pepper also relieved pain to a good extent.

13. Some Spices:


Oregano, thyme, sage and rosemary are some of the dried herbs that not only improves the taste of the food but are great immunity boosters. All you need to do is sprinkle some on salads, sandwiches and other dishes throughout the day.

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14. Vitamin D Supplements:

Vitamin D Supplements

Vitamin D capsules are available in the market that can be a part of the diet in the right dose to ensure that the immunity is boosted efficiently. Make sure you consult a professional on how much of vitamin D should be taken each day for this.

15. Beef:


Zinc is one mineral which is very important for the flawless development of white blood cells. Beef is the product that has zinc in good amounts and a portion of this 1-2 times in the week can helps a long way in improving the immunity levels and fighting the diseases and infections. Make sure you consider lean beef here. About 30 grams of beef daily can also be taken.

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16. Broccoli:

Broccoli is a power packed food that can strengthen the immune system. It contains high amount of calcium, magnesium and potassium that can strengthen the nervous system and regulate blood pressure. It is also a rich source of Vitamin K and Vitamin C, which can promote good bone health. This antioxidant rich vegetable can fight cell damage caused due to free radicals and repair the body. Zinc and selenium present in Broccoli can boost your disease fighting system.

17. Turmeric:

Turmeric aids in boosting your immune system by helping the body fight disease causing bacteria. This amazing spice not only adds color and flavour to your dish, but also can keep sickness at bay. Curcumin is a compound that is present in turmeric, which is responsible for its anti-inflammatory properties. It can mainly fight against symptoms like cold, cough, sore throat, lung infections, wounds and other bacterial infections. It is best taken in powder form.

18. Papaya:

Papaya is a super food with immense health benefits. It is rich in vitamins and minerals that are essential for a boosted immune system. It aids in better digestion for increasing energy supply to the body. Papaya is also an abundant source of vitamins C, K, A, B that are essential to strengthen immunity. It is rich in calcium, potassium, copper and magnesium that promote good bone health and help in proper functioning of the body.

Immunity is very important to the body. Frequently falling sick can make you confine to home and hamper your life. A good immune system can prevent diseases and make you ever ready. No rain or sun can make you fall sick. Along with a nutritious, maintaining a good exercise regime and a healthy lifestyle can help you achieve a better immune system. Try these top foods and say goodbye to diseases.

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