Health And Fitness

10 Foods to Boost Immune System Naturally

Organs, cells, tissues, and proteins make up the immune system. These organs work jointly to battle pathogens, which include viruses, bacteria, and foreign bodies that trigger infection or illness. An immune response is triggered when the immune system enters into conflict with a pathogen. Antibodies are released by the immune system, which bind to antigens on pathogens and destroy them. Including certain foods in one’s diet can help boost one’s immune system and serve as immunity booster foods. Continue reading to learn about the best 10 foods to boost immune system.

Red Bell Peppers

Red Bell Peppers

Consider again if you believe citrus fruits have the highest vitamin C content of any fruit or vegetable. Red bell peppers, one of the foods to boost immune system naturally, have almost three times the amount of vitamin C as green bell peppers (127 mg per ounce). Vitamin C can help you manage healthy skin in addition to boosting your immune system. Your body transforms beta carotene into vitamin A, which assists to keep your eyes and skin healthy.

“One bell pepper on average provides us more vitamin C than our bodies need in a whole day. They are rich sources of beta carotene and vitamin C, which is good for our immune system and our eye and skin health,” says Anna Kippen – a registered dietitian with the Cleveland Clinic.



Garlic is used in almost every cuisine on the planet. It gives food a little zing and is beneficial to your wellbeing. Its importance in the war against infections was recognized by early civilizations. Garlic can also contribute to prevent artery toughening, and there is some evidence that it might help lower blood pressure.

“I almost never go a day without eating some delicious, immune-boosting garlic. In addition to being my favorite way to spice up any dish, it is also very healthy,” Kippen states.

Garlic appears to have immune-boosting properties due to a high concentration of sulfur-containing substances like allicin. The proper usage of garlic is how to boost immune system naturally.



After being ill, many people resort to ginger as well. Ginger has been shown to minimize inflammation, which can help with sore throats and inflammatory illnesses. Ginger may also help with nausea. Although ginger is commonly used in sweet desserts, it also contains gingerol, a cousin of capsaicin.

Ginger, one of the foods to boost immune system, contains anti-inflammatory and antioxidative effects, as sahown in a study, and is expected to have health benefits. More research is needed, nevertheless, to determine if it can possibly block illness.

Green Tea

Green Tea

Green tea also maintains its conspicuous place among the immune system boosters. Flavonoids, a form of antioxidant, are abundant in both green and black teas. Green tea’s levels of epigallocatechin gallate (EGCG), another strong antioxidant, are where it truly shines. EGCG has been proven in studies to improve immune function. Most of the EGCG in black tea is destroyed during the fermentation process. Green tea, on the other hand, is steamed rather than fermented, preserving the EGCG.



The best way to keep the nutrients in spinach is to cook it as little as practicable. Light cooking, on the other hand, makes it simpler to consume vitamin A and enables other nutrients to be extracted from the antinutrient oxalic acid.

Spinach besides other immunity booster foods contains a variety of important nutrients and antioxidants that can help to improve the immune system, encompassing: carotenoids, flavonoids, vitamin C and vitamin E.


Yogurt - foods to boost immune system

Yogurt is among the most conspicuous foods to boost immune system. Clear yoghurts are preferable to those that are flavoured and filled with sugar. Alternatively, you can sweeten plain yoghurt with fresh fruits and a drizzle of honey. Yogurt can also be a good source of vitamin D, so look for products that are fortified with it. Vitamin D is believed to help control the immune system and improve the body’s natural defences against illness.


Almonds - foods to boost immune system

Vitamin E is mostly overshadowed by vitamin C when it comes to preventing and treating colds. This potent antioxidant, on the other hand, is important for a healthy immune system. It’s a fat-soluble vitamin, which means it requires fat in order to be fully consumed. Almonds, for example, are high in vitamin E and contain healthy fats.

Almonds, one of the fruitful immune boosting foods, are high in vitamin E, which research indicates is essential for immune system health, specifically as we gets older.

“This is because vitamin E is an antioxidant our immune system needs to function properly,” says Anna Kippen.


Turmeric - foods to boost immune system

Turmeric, one of the foods to boost immune system, is a yellow spice that is used in a variety of dishes. It’s also used in some complementary and complementary medicines Turmeric can help improve a person’s immune system. This is due to the properties of curcumin, a turmeric compound.

As per the multiple researches, high levels of curcumin, which gives turmeric its unique colour can help reduce exercise-induced muscle damage. Curcumin shows potential as an immune booster and antiviral, according to animal studies.

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Citrus Fruits

Citrus Fruits - foods to boost immune system

After catching a cold, many people immediately turn to vitamin C. This is because it aids in the development of the immune system. Vitamin C is thought to boost the development of white blood cells, which are essential in the fight against infection. Vitamin C is abundant in almost all citrus fruits. With so many options, incorporating a squeeze of this vitamin into any food is convenient.

Citrus fruits, one of the immune system booster foods, are rich in plant substances that have anti-inflammatory and protective properties which can help boost your immunity, states Vanessa Spiller, a certified nutritionist based in Tysons Corner, Virginia.

These immunity booster fruits encompass:

  • Limes
  • Lemons
  • Oranges
  • Pomelos
  • Grapefruit
  • Clementines


Broccoli - foods to boost immune system

Broccoli, one of the immune system boosters, is a nutrient and mineral source. Broccoli is one of the healthiest vegetables you can eat, with vitamins A, C, and E, as well as fibre and several other antioxidants. Broccoli is non-starch immunity booster food; so it’s a good choice if you’re striving to lose or keep weight off. Frozen broccoli is perfect, as long as the box contains only broccoli and no other ingredients, such as cheese.

“It’s rich in antioxidants, vitamins A, C, E (and) potassium and has lots of healthy fiber, which makes it filling,” she states.

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