Top 10 Foods To Boost Your Immune System!


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    A robust immune system is crucial for fighting infections and keeping your body free healthy. The immune system keeps various pathogens, viruses, bacteria, and other harmful pathogens from invading our body by triggering an immune response that produces specific antibodies to kill those infection-causing pathogens.

    The good news is that you can boost your immune system naturally by making some dietary and lifestyle changes. This article will explore the best food items that strengthen your body’s immune response and boost your immune system.

    Top 10 Foods That Boost The Immune System

    There are plenty of immune system booster foods naturally rich in antioxidants and nutrients to enhance our immunity. Here’s a list of ten immune-boosting foods that one can include in the diet to prevent themself from diseases and infections –

    1. Blueberries:

      Blueberries are one of the best immune-boosting foods containing loads of antioxidants and flavonoids to strengthen our immunity naturally. Studies show that flavonoids are powerful against respiratory tract infections such as the common cold and flu.

    2. Dark chocolate:

      Dark chocolate is a well-known immunity-boosting food for adults. Containing a powerful antioxidant named theobromine that helps fight free radicals, eating dark chocolate in moderation daily can help protect us from various diseases.

    3. Turmeric:

      Turmeric is one of the best immune-boosting spices with powerful antioxidant properties due to the presence of a compound named curcumin. Curcumin is a potent antioxidant, an anti-viral and anti-inflammatory compound that can strengthen our immune response and fight various infections.

    4. Broccoli:

      Broccoli is a well-known superfood packed with vitamin A, C, E, and potent antioxidants, making it an excellent immunity-boosting food for kids and adults. It contains sulforaphane that fights toxins and infections in the body, calms inflammation, and protects our DNA. According to research, the best way to eat broccoli and retain maximum nutrients is to steam it.

    5. Ginger:

      Ginger is a natural immune booster food loaded with anti-oxidative and anti-inflammatory properties with plenty of health benefits. Ginger can help combat the common cold, relieve sore throat, and reduce chronic pain and inflammation in the body.

    6. Garlic:

      Garlic is a well-known immunity-boosting food used to prepare Indian cuisines. The immune-boosting properties of garlic are mainly due to the high concentration of sulfur-containing compounds known as allic.

    7. Almonds:

      Almonds contain a high concentration of Vitamin E, which is crucial in strengthening our immune system. Having a handful of almonds every day strengthens the immune system.

    8. Citrus Fruits:

      Citrus fruits are excellent sources of Vitamin C. Vitamin C helps in producing white blood cells that eventually help ward off infections in the body. Since the human body does not produce Vitamin C, we need it daily from external sources such as foods or supplements. Incorporating citrus immunity-boosting foods such as lemons, grapes, oranges, etc., can help in a quick recovery from common ailments such as a cold.

    9. Red bell peppers:

      Red bell peppers come loaded with Vitamin C and beta carotene. Studies suggest that red bell peppers contain three times the amount of vitamin C present in a Florida orange. Besides being one of the best foods to boost your immune system, they also keep your eyes and skin healthy.

    10. Green tea:

      Green tea contains two powerful antioxidants – flavonoids and epigallocatechin gallate (EGCG). Studies have shown that EGCG enhances our immune function and is present in abundance in green tea due to its less processing, unlike other teas. Green tea also contains L-theanine, a good source of amino acids that help in forming infection-fighting compounds in the T-cells of the immune system.

    Apart from these ten superfoods, there are many other ways to boost your immunity. Let’s read about some.

    More Ways To Boost The Immune System

    There are healthy lifestyle changes that one can adopt in their everyday lives to boost the immune system. Here is a list –

    • Include plenty of fruits and vegetables in your diet.
    • Exercise daily at least for 20 to 30 minutes.
    • Try to maintain healthy body weight.
    • Get optimum sleep of  8 hours at least for the proper functioning of your body and immune system.
    • Avoid smoking.
    • Try to minimize stress by doing Yoga and meditation.
    • If possible, avoid taking alcohol or drink in moderation.
    • Adopt healthy hygiene practices such as washing hands frequently to avoid infections.


    It is possible to enhance your body’s natural immunity by taking nutrient and antioxidant-rich foods. The germ-fighting capability of these foods is scientifically known to support our immune system but make sure to pay attention to recommended daily intake for the best results.

    In general, adopting mindful lifestyle habits such as exercising and eating right will contribute to a robust immune system and overall good health. Visit Oliva Skin & Hair Clinic to learn more about boosting your immune system.

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    About The Author

    Mrinal Pandit

    Mrinal Pandit

    Mrinal Pandit is a registered dietician, diabetic educator & counsellor. She has done her bachelor's from the University of Kolhapur in Food Technology Management. Post her bachelor's; she did her Masters in Health Sciences (Dietetics) from the reputed University of Pune. Mrinal believes that the... Read More

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