Top 10 immune boosting foods

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Strengthen your immune system, Foods

A majority of diseases afflicting to the people rapidly, because of a lack of immunity power and failed to take appropriate precautions. Are you someone who aspires to strengthen immunity to prevent diseases? If so, this blog will incredibly helpful for you guys.

As far as our body is concerned, building immunity power is the foremost significant aspects of human lives, which helps you prevent a host of ailments such as flu, viral and bacterial infections.

Certain people may have perplexed and asked a question, is it possible to strengthen immunity naturally? Could I strengthen the immune system by consuming healthy food? The answer is Yes! We can enhance the immune system by considering certain food in our daily life.

The individual can keep a strong immune system by including certain nutritious food in your daily diet. I reckon a myriad of people are not focusing on their health due to a hectic work schedule and stress. However, in the tech-savvy era, we must have concentrated on our health simultaneously with the job.

Nevertheless, the fact is building our immunity is not going to happen overnight, and it may require years of practice by changing lifestyle and food habits.

In this blog, I am going to discuss the tips to improve your immune system by following a healthy diet.

Stay tuned on this page and read the entire article to get to know the spectacular benefits of an immune-boosting a healthy diet.

Letโ€™s get started the diet plan to ameliorate the immune system.

Immune-booster foods


Garlic is a widely used food, and the people used to add this in all curries to get an extra flavor. Moreover, the experts used to call garlic as a ‘powerful Immunity booster’ so itโ€™s an elixir of individual health. Furthermore, garlic used to treat several ailments such as cold and flu.

1 piece of garlic, contains

1 mg of Calcium

12 mg of potassium

More than 100 sulphuric compounds

I Hope this benefit is powerful enough to wipe out bacteria and infection. Hence, consume 1 piece of garlic every day to boost immunity.


Apple is the spectacular fruit, which encompasses essential vitamins that our body required. It contains Vitamin A, Vitamin E, Vitamin B1, Vitamin B2, and C all these are an elixir for improving the appropriate function of the immune system.

You may have heard the statement called โ€˜an apple a day keeps the doctor awayโ€™ I know it sounds so clichรฉ, but it includes a plethora of meaning.

I hope this benefit is adequate for you to include an apple in your regular diet.


Ginger is considered as the most renowned vegetable, since ages. It contains immunity-boosting nutrients such as Vitamin B6, magnesium, and manganese.

The astonishing benefit is, the ginger used to consume for treating various types of ailments like flu, cold, sore throat, and decreases inflammation. Furthermore, it may decrease nausea and vomiting tendency by the daily consumption of ginger.

Raw ginger contains 80 calories and a moderate amount of Vitamin B6. As per the comprehensive study the experts claimed that individuals must include more Vitamin C contained food to ameliorate the immune system.


Spinach is the rich food that includes Vitamin K, mainly used for strengthening your bone muscles, eyesight, and immune system as well. Furthermore, spinach is rich in Vitamin C, and it encompasses anti-oxidant known as BETA-CAROTENE, which helps you increase the infection-fighting ability of your immune system.

I had published an article regarding the benefits of spinach those who did not go through please go and check it out that blog as well. Here is the link!

RAW Spinach is best to eat!


Papaya is the most delicious and well-known fruit in terms of nutrition. As far as papaya is concerned, it helps to improve immunity tremendously as it loaded with Vitamin C, Potassium, Vitamin B, Vitamin A, antioxidants, and Folate.

Additionally, the papaya contains Enzyme called Papain which enormously helpful for digestion problems.

Letโ€™s include papaya in our regular diet to improve the immune system.


Broccoli is the powerful vegetable of the cruciferous family, which helps you to prevent a host of diseases through frequent consumption of this rich food. Furthermore, it contains a high amount of vitamins and minerals that are essential for improving the immune system.

Letโ€™s gaze at the positive aspects by consuming broccoli

  • Reduces cholesterol
  • Beneficial for liver health
  • It generates a detoxification enzyme that helps to reduce the bacteria for the liver, also the consumption of broccoli can prevent the disease known as a fatty liver.
  • Improves digestion
  • Prevents cancer
  • Improves eyesight (because it includes Vitamin A, BETA CAROTENE, Phosphorus, and other vitamins that are beneficial for improving eyesight and immunity.

7. GREEN TEA, immune-boosting tea

Everyone knows green tea is the foremost pivotal healthy beverages in the world. Because it contains a type of antioxidants known as Flavonoids and Epigallocatechin gallate (EGCG) both help you enhance the immune system enormously.

I have published a detailed article regarding the health benefits of green tea and I have included all points on the article those who did not go through, please go and check it out.


Citrus fruits are highly delicious and well-known fruit, which is rich in Vitamins and Minerals also encompasses high vitamin C, potassium, phosphorous, magnesium. Additionally, they are rich in plant compounds that have anti-inflammatory and anti-oxidant properties.

Citrus fruits include Orange, Lemon, Grapes, and Tangerine, by consuming these fruits not only help you enhance your immunity but also it helps you treat various types of diseases such as

  • Lowers cholesterol
  • Assist digestion
  • Controls obesity
  • Prevents diet-related chronic diseases
  • Lowers the risk of kidney stones by raising Citrate levels in urine
  • Helps maintain the proper functioning of blood vessels in the eyes
  • Fruits and juices may help boost brain function and protect the brain from neurodegenerative disorders


Turmeric is the scientifically proven medicine that has been using since ages to improving the immune system, to possess glowing skin, and it has many other proven health benefits as well. The active compound known as Curcumin included in turmeric which helps to boost your immunity by controlling various types of diseases.

The turmeric includes compelling antioxidants that help reducing inflammation throughout your body and prevent age-related deterioration of the tissues, as a result, you may feel that your body looks younger, feels younger, and behaving younger.

Additionally, it helps you prevent Alzheimerโ€™s, and treats depression. Furthermore, as far as the heart is concerned, turmeric consumption protects your blood vessels by improving the heart function appropriately.


The Red bell pepper is a versatile vegetable contain twice as much vitamin C in comparison with citrus fruits. Furthermore, when you consume you can obtain an adequate amount of carotenoids such as BETA-CAROTENE and LUTENOID from Bell pepper which helps improve your eyesight and useful for skin glow.

  • Beta-carotene helps you diminish eye diseases such as cataracts
  • Consuming Bell pepper raw or cooked is effective for pregnant mothers. However, the better you consume after consulting with your physician.


The more you consume the Vitamin C included food, the more immunity power you can possess. Also, it is advisable to consume zinc and magnesium content food as well to optimize the immune system.

Letโ€™s gaze at another list of foods to consume for improving the immune system. These foods include Vitamin C, Zinc & Magnesium.



Healthy food consumption and changing lifestyle is a crucial aspect. The more healthy food you consume regularly, the body will react as favorable as possible by giving optimum results. Hence, include immune-boosting food into your regular diet to stay away from treacherous diseases to a certain extent.

Even though foods are the most essential aspect to boost immunity but remember, it will not happen overnight! sometimes it may take years to conspicuous the result.

โ€œEat healthy foodโ€

โ€œFollow a Healthy Lifestyleโ€

I hope this blog will help you!

Do not forget to give your valuable comments. I appreciate all your feedback!


Top 10 immune boosting foods
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Top 10 immune boosting foods
Boosting immunity will protect us from afflicting diseases such as Flu, Cold, and some kind of viruses to a certain extent. In the tech-savvy era, strengthen our immune system is significant in life. Hence, in this blog, I have interpreted the top 10 foods to improve your immune system effortlessly by following a healthy diet and changing lifestyles.
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Hey, my name is Anoop, and I am an Engineer by profession, and writing is my passion. As I am a fitness enthusiast and practicing for the last 12 years, I decided to share the knowledge with people what I possessed about health, wellness, and lifestyle. I would be happy if you get benefits from my articles, and I hope you find it worthwhile each time you visit! Please share my articles. Sharing is caring! Thank you.

108 thoughts on “Top 10 immune boosting foods

  1. It’s really important to consume immune boosting foods to stay away from diseases, anyway terrific article keep writing…

      1. Thank you Prasant! The egg has rich in protein. As for immunity, we should consume more vitamin C included food to strengthen immunity, and there is nothing wrong with egg also.

    1. People really require this knowledge to boost their immunity during this pandemic. Thank you for helping so many people.