Home FOOD Boost Your Immune System With These 10 Foods

Boost Your Immune System With These 10 Foods

Immunity boosting foods
Citrus-rich fruits-Immunity boosting foods

Philip Sidney , the famous poet from Britain , had once said ,“The ingredients of health and long life, and great temperance, open air, easy labor, and little care.” These words reflect a deeper sense of judgement about health and life that people from the hallowed era had. They still remind us of the importance of good health. Staying healthy has many benefits attached to it and can lift us emotionally as well. It further helps us in coping with stress and fight illness. We discuss 10 such foods to boost your immune system in a natural way. Let’s begin !

Table of Contents

Citrus-rich fruits

Immunity boosting foods
Citrus-rich fruits-Immunity boosting foods

Citrus fruits are not just variegated but also full of great taste. They are massive sources of Vitamin C and also help in keeping our skin smooth. Vitamin C is widely reckoned to produce White Blood Cells , credited for fighting infections in the body , as per a 2014 study published in the Journal of Food Science and Nutrition Acta Alimentaria Polonica. A medium orange is full of the necessary Vitamin C required by a person in one day. Besides having Vit C , the Citrus fruits also have Vit B , Phosphorous , Potassium , Magnesium and Copper which are necessary for proper functioning of the body. Some examples of Citrus-rich fruits include ,

Orange , Tangerines , Lime , Clementine, Grapefruit, Mandarin Orange , Lemon , Kiwi , Tangelo etc.

Chili Peppers

Chili pepper
Chili pepper-Immunity boosting foods Immunity boosting foods

An ideal staple for a pizza recipe , this is a spice that needs some serious look. They contain a compound called Capsaicin which is attributed to its pungency , colour and heat. They are helpful in curing nervous system disorders, arthritis , psoriasis etc.Just 2 tsp of red chili pepper provides us with 6% of the daily requirement of Vit C and 10% of the daily requirement of Vit A. Should be taken in moderation as an overdose of this can prove intolerable and lethal.


immunity boosting foods
immunity boosting foods – Garlic

Garlic is a superfood hands down that is simply a friend of our immune system. According to a 2015 paper published in the Journal of Immunology Research , garlic was found to contain important compounds that aids the immune system in fighting germs. The whole garlic comprises of Alliin which after crushing becomes Allicin. They contain Sulphur which has been attributed as the reason of giving it a peculiar smell and taste. Allicin being unstable transforms into sulphur-containing compounds alluded to give garlic its medicinal functions. Garlic can dramatically boost your immunity if taken daily in the prescribed amounts of 4 g (one to two cloves) of raw garlic per day.


Immunity boosting food
Immunity boosting food – Ginger

Ginger is a rhizome and not a root , which is highly valued in the Ayurveda medicine. It has been used for its medicinal properties owing to the presence of a compound known as ‘gingerol’. According to the Ministry of Ayush , Government of India , sesquiterpenes, bisapolene, zingiberene and zingiberol are found in Ginger , which are known to have medicinal qualities. They have the capacity to treat Cold, Cough , Coryza , Flu , Sore throat , can help in giddiness , reduces bad cholesterol and balances blood sugar. Doctors recommend a maximum of 3–4 grams of ginger extract per day for utilizing its benefits.


Immunity boosting food
Immunity boosting food – Spinach

Spinach , the non-negotiable supplement of the famed character Popeye the sailor , is truly a non-negotiable superfood that you must have each day. It is replete with Vit C , antioxidants and beta carotene , which boosts the infection countering capacity of the immune system. It is also a good source of iron and a must for those suffering from anemia. 2 cups of dark, leafy greens each day is considered sufficient in boosting immune systems health.


Immunity boosting food - Yogurt
Immunity boosting food – Yogurt

As per the US FDA , Lactobacillus bulgaricus and Streptococcus thermophilus are considered the good bacteria that give yogurt all its goodness. It is the finest source of dietary probiotics that can boost your immune system and are high in protein. It is also a good source of Calcium , important for maintaining the bone health. It also contains conjugated linoleic acid that stimulates the immune system. The recommended dosage is 3 cups dairy per day for anyone over the age of 9 years old. (Must Try: Vegan Substitute)


Immunity boosting food - Almond
Immunity boosting food – Almond

It is an important staple in your kitchen cupboard and has a host of good properties. It is loaded with Vit E that helps in developing immunity to Colds. It is a fat-soluble vitamin. It is helpful in maintaining brain and heart health , lowers high blood pressure besides being good for hair and nails. About 8-10 almonds a day is the recommended dosage necessary to get the maximum benefits from Almonds.

Sunflower Seeds

Immunity boosting food - Sunflower Seeds
Immunity boosting food – Sunflower Seeds

It is rich in Vit E that is required to promote healthy skin , hair and nails. It also contains Vit B1(Thiamin) for producing energy in the body. It is surprisingly an excellent source of Selenium that helps in boosting the immune system health. It also contains folate that helps in production of cells in the skin besides being a storehouse of Magnesium that promotes Cardiovascular health. Ideal intake is 20 grams per day in moderation.


Immunity boosting food - Turmeric
Immunity boosting food – Turmeric


It is not only an important spice , but a medicine that has been used in India , since time immemorial. Ayurveda places huge importance to turmeric for its abundant medicinal benefits. It has an incredible compound known as curcumin , that is credited for its yellow colour and a host of other good qualities. It has anti-inflammatory properties , helps prevent arthritis , detoxifies liver , anti-carcinogenic and improves digestive system. 500 to 1,000 milligrams of curcuminoids per day is considered an ideal intake and can be taken with milk or as a spice in curries.


Immunity boosting food - Papaya
Immunity boosting food – Papaya

It would be befitting to conclude in the words of G B Shaw ,”There is no sincerer love than the love of food”. Our choice of food determines the body we make , the mind we have and the life we live. Adding the aforementioned food in your daily platter can greatly help you to boost your immune system’s health and keep you fit and kicking all year long. Happy munching !


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