Food that Boost Your Immune System

One of the best ways to keep your body healthy is by feeding on foods which help boost your immune system. When a foreign body like illness or bacteria invades, your immune system fights it back, keeping your body clean and healthy. Eating healthy antioxidant-rich fruits, vegetables, whole grains and lean protein maintains good health of the immune system. To help everyone be healthier, here are some superstar foods that should be on your diet chart, especially when heading into cold and flu season.


Garlic a common home remedy to prevent cold and flu. The wonderful benefits of garlic seem to grow and grow, it has antibacterial and antiviral properties. It can also help lower blood pressure level and slow down the hardening of the arteries. The property to boost the immune system comes from allicin – a compound containing a heavy concentration of sulfur. Just add garlic to your diet, which adds flavour to your food and has lots of health benefits for your body.


Citrus fruits such as oranges, kiwis, and limes etc. are an excellent source of vitamin C and it is a natural way to boost your immune system. Vitamin C increases the production of white blood cells are the first line of defense which competes with the infection and other illness. Our body doesn’t produce or store Vitamin C and so you need to consume vitamin C daily. You can consume vitamin C from citrus fruits or green leafy vegetables like kale, spinach, broccoli, cabbage that are loaded with antioxidants and essential benefits which are helpful in boosting your immune system.


Yogurt contains probiotics, those are a good bacterium that helps with digestion and stimulates your immune system to help fight diseases. Add yogurt to your diet, have it in the morning or use it as a snack later in the day. The live and active cultures in yogurt stimulate your immune system to fight back diseases.


Turmeric a common healthy ingredient found in every Indian kitchen is used as an anti-inflammatory agent. Consuming turmeric improves a person’s immune system. It contains high concentrations of curcumin, which gives turmeric its bright colour and help decrease exercise-induced muscle damage.

boost your immune system


Almonds, peanuts, walnuts and other nuts are packed with the powerhouse of vitamins and minerals which are rich in antioxidants like vitamin E, omega3 fatty acids, and zinc. You can consume it as a healthful snack that benefits the immune system.


Green and black teas are packed with a type of antioxidant named flavonoid. Green tea contains epigallocatechin or EGCG, another powerful antioxidant which enhances your immune function. It is also a good source of L-theanine, which helps in the production of germ-fighting compounds in your T-cells.


Red bell peppers are an alternative source of vitamin C. They are rich in beta carotene, which keeps your eyes and skin healthy and helps in boosting your immune system.

In order to keep yourself healthy, you need to eat healthily. Not only maintain a balanced, healthy diet but also add foods to your diet, which reaps the benefits and keeps your immune system in shape.

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