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12 Best Foods To Boost Immune System Naturally

 Your body's immune system may be strengthened by consuming certain nutrients, such as citrus fruits, turmeric, and ginger. Take advantage of the following 12 natural immune system boosters and include them into your diet and meal plan to battle seasonal illnesses.

Fruit of the tangerine

Vitamin C is often used by persons who have a cold, flu, or other seasonal illness. This is due to the fact that it aids in the development of your immunity. White blood cell formation is boosted by vitamin C. White blood cells aid in the fight against any illness that may come from the outside world.

Citrus fruits are widely available and include the following:

  • Grapefruit 
  • Oranges 
  • Tangerine 
  • Pineapple 
  • Lemon

To keep healthy, you need to take vitamin C on a regular basis. Vitamin C is found in almost all citrus fruits. Lemons, on the other hand, may be added to any dish to boost immunity.

Paprika is the second ingredient.

Citrus fruits lack the vitamin C content that paprika has. Beta carotene, a powerful antioxidant, is abundant in several foods. Vitamin C may improve the condition of your skin as well as your immune system. Your eyes and skin can benefit from beta carotene as well.

Broccoli is a cruciferous vegetable.

Immunity-boosting foods include broccoli. Vitamins and minerals abound in broccoli. It is one of the healthiest foods you can eat to boost your immune system, along with vitamins A, C, and E, as well as other antioxidants and fiber. For maximum nutritional value, broccoli should be cooked for a shorter period of time.


Garlic can be found in almost every meal on the planet. As a supplement, garlic may be used to boost the body's immune system. In addition to being a crucial part of your diet, it offers a little of flavor and nutrition. Low blood pressure and arterial hardening may both be helped by garlic. Allicin, a sulfur-containing molecule found in garlic, has immuno-enhancing characteristics.

Ginger, the root of many a gingerbread man

Sore throat and other inflammatory illnesses may be alleviated by ginger's ability to decrease inflammation. Ginger has been shown to aid with nausea as well.

Ginger contains gingerol, a compound related to capsaicin that adds heat to dishes. A number of recent research have shown that ginger has anti-inflammatory and anti-cholesterol qualities, as well as improving immunity.

Spinach is a healthy vegetable.

It's not only vitamin C that makes spinach an immunity-boosting meal; it also includes antioxidants and beta carotene, which help fight off infections. Spinach maintains more of its nutrients when cooked at a lower temperature. Light cooking, on the other hand, enhances its vitamin A content and permits the oxalic acid in it to release other nutrients.

the yoghurt

The bacteria in yogurt are still alive and working when you eat it. Your resistance to disease-causing pathogens may be bolstered by these microbes. It's worth a shot to try some plain yogurt.

Vitamin D may also be found in yogurt, so look for types that are fortified with vitamin D. Our bodies' inherent defenses against illness are known to be boosted by vitamin D, which contributes to its maintenance.

The Almond

Vitamin E is often mentioned as a possible remedy for colds and flu. Immune system health is dependent on adequate intake of vitamin E. It's fat-soluble, which means it may be absorbed via the skin. Nuts, such as almonds and other tree nuts, are high in vitamins and good fats. A serving of half a cup of almonds contains all of the vitamin E your body needs each day.

Turmeric is number nine.

Turmeric may be found in a wide variety of vegetables. Anti-inflammatory properties of turmeric have long been used to treat osteoarthritis and rheumatoid arthritis. Curcumin has also been shown to prevent muscular damage during exercise, according to study. Turmeric must be ingested in order to boost one's immune system.

In number ten, we have the Kiwi

Natural folate, potassium, vitamin K, and vitamin C sources may be found in kiwis. Kiwi's other minerals, such as vitamin C, aid in the production of white blood cells, which the body uses to fight illness.

Sunflower seeds are number 11.

Phosphorus, magnesium, and vitamin B6 are all abundant in sunflower seeds. Vitamin E, a potent antioxidant, is found in abundance in several foods.

Vitamin E plays a critical role in regulating and maintaining the body's natural defenses. Avocados and dark leafy greens are also excellent sources of vitamin E.

Foods High in Zinc

Unlike many other vitamins and minerals, zinc receives little attention from the general public, despite the fact that our immune systems rely on it.

Zinc-rich oysters and clams include:

  • Big Oyster
  •  Prawn Fish 
  • Crab

As a precaution, it is important to keep zinc intake at the daily recommended level. Adult men get 11 mg, while females receive 8 mg of this stimulant. Overdosing on zinc may have negative effects on health.