Immunity Booster Foods 101 :Best foods to eat

What is immunity?

Want to know what Immunity Booster Foods are? First, let’s see what Immunity is. Immunity is the body’s ability to defend itself against pathogens. Our bodies come into contact with several pathogens every day, but only a few of them lead to disease. This is because our bodies have the ability to release antibodies against these pathogens to protect us from disease. This defense mechanism is called immunity. 

There are various ways to boost your immunity. These days immunity booster foods are becoming very popular because of their easy availability

Immunity Booster Foods

Regular consumption of a variety of nutritious foods rich in vitamins and minerals, such as citrus fruits and spinach, can help boost immunity.

Let’s take a look at the variety of foods that boost the immune system. 

1.Citrus Fruits

Most people take vitamin C right after a cold because it helps build the immune system.

Vitamin C is thought to increase the production of white blood cells, which are key to fighting infections.

Almost all citrus fruits are rich in vitamin C. This selection makes it easy to add this vitamin to your diet.

Examples of citrus fruits include grapes, oranges, limes and lemons.

To know more on vitamin C read this.

2.Green Leafy Vegetables

Spinach? broccoli? We all make funny faces when we hear these names. But don’t forget that this amazing vegetable is packed with antioxidants, vitamins (vitamins A, C and E), minerals and fibre. These nutrients boost your immune system’s ability to fight infections. Green vegetables provide bioactive compounds that boost gut immunity. Always eat these vegetables raw or minimally cook them to keep them nutritious.


Powerful antioxidants are key to a healthy immune system. Nuts rich in vitamin E, such as almonds, walnuts, and cashews, are great antioxidants that help keep you healthy. Eat a handful of almonds to stay healthy. They’re also high in protein and fat to help maintain energy levels longer.

4.Red Bell Peppers

If you thought citrus fruits had the highest amount of vitamin C of any fruit or vegetable, think again. Red peppers contain almost three times more vitamin C (127 mg) than Florida oranges (45 mg). It is also a rich source of beta-carotene.

In addition to boosting your immune system, vitamin C helps maintain healthy skin. Beta-carotene, which is converted to vitamin A in the body, helps maintain healthy eyes and skin.


Garlic can be found in almost every kitchen around the world. It adds a little flavor to your food and is a must-have for your health. Garlic is considered as the most tasty food to increase immunity.

Early civilizations recognized its value in fighting infections. It is one of the best immunity booster foods.


Ginger is another food that many people turn to when they are sick. It helps reduce inflammation and helps reduce sore throats and inflammatory conditions. This vegetable also helps with nausea.

Used in many sweet desserts, ginger stores heat in the form of gingerol, a relative of capsaicin.

7.Dairy Products

Yoghurt and smoothies are delicious foods that boost your immune system. Probiotics are good bacteria in your gut for digestion. Low-fat yoghurts and fermented milk products are rich in probiotics, which can boost your immunity and keep you healthy. Rich in fat and vitamins. 


Eggs are considered as one of the best immunity booster foods because egg yolks are full of nutrients that enhance your immunity. Egg contains vitamin D and proteins which helps to keep you safe from cough and cold.

9.Sweet Potato

Kids love candy potato pancakes with eggs. Sweet potatoes are rich in beta-carotene, which will increase white blood cells and in the long run boosts the body’s immunity.

10.Green and black tea

A cup of green or black tea refreshes the mood and boosts the immune system because it is rich in oxidants. A variety of teas, including green tea and anise tea, act as antioxidants containing polyphenols and flavonoids that are thought to boost immunity.


Kiwi is rich in essential nutrients such as folic acid, potassium, vitamin K and vitamin C.

Vitamin C activates white blood cells to help fight infection, while other nutrients in kiwifruit keep the rest of the body functioning properly.

Other ways to boost immunity


Apart from eating immunity booster foods here are some other ways to boost your immunity

1.Exercise regularly.

2.Get sound sleep

3.Avoid Smoking

4.Improve mental health

5.Maintain hygiene and clean surroundings.

The Bottom Line

The immune-boosting foods discussed in this article can boost people’s immune systems and improve their ability to fight infections.

However, it’s important to remember that the immune system is complex. Eating a healthy, balanced diet is just one way to support a healthy immune system.

It’s also important to pay attention to other lifestyle factors that can affect the health of your immune system. Sports and smoking cessation.


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