18 Proven Immunity Boosting Foods

18 Immunity Boosting Foods

When a pathogen makes contact with your body the immune response comes into play. Antibodies are produced which attach and destroy antigens to the pathogens. Your immune system is affected by your diet as are most other things in your body.

The immune system is protecting our body from germs, bacteria, viruses, and keeping us healthy. A low immune system will have its health drawbacks. No single food will boost your immune system. Foods containing essential vitamins A, B, C, D, and E and the zinc, potassium, selenium, and iron minerals in the diet should be included in the diet to keep all body organs healthy and to keep the doctor away. Such nutrient deficiencies can weaken your immune function. Here are 18 powerful immune-boosting foods you should incorporate in your daily diet.

1) Green Tea

Green and black teas are high in flavonoids. But green tea is full of strong epigallocatechin gallate concentrations, or EGCG, another antioxidant that effectively enhances immune function. Green tea is also a good source of L-theanine, an amino acid that can aid the development of T-cells in your body, a compound that fights germs. 

2) Watermelon 

Watermelon contains potassium, vitamin A, and vitamin C that keep your kidneys healthy and prevent any fatigue or weakness. It has a low-calorie count so you don't need to think about weight gain.

3) Citrus fruits

Vitamin C enhances the immune system by stimulating the development of white blood cells which can help the body stave off infection. But make sure you take it daily as vitamin C is not something your body can make on its own, nor does it store it. This makes daily citrus fruit intake a great idea if you are keen on remaining well. The good news is that it's easy to get your regular dose of vitamin C with so many tasty varieties close at hand.

We all know that vitamin C can help protect against cold and common flu, so make sure you eat plenty of rich vitamin C citrus fruits such as lemons, limes, grapefruits, oranges. 

4) Spinach

Spinach is one of those great super-foods that do it all! For the full benefits eat it raw or lightly fried. Spinach contains antioxidants, beta-carotene, and vitamins A, C, E, K & B12, folate, manganese, magnesium, and iron that strengthen our immune systems. It prevents asthma and cancer and lowers blood pressure. Spinach is good for healthy skin, hair, and bone.

5) Garlic

Garlic has many health benefits. Also, it is full of allicin, a compound containing sulfur. Garlic bulbs contain antioxidants that remove free radicals out, while their antiviral properties can help to shorten diseases like common colds or flu. Many people aren't too fond of the pungent taste or scent of garlic. Garlic contains vitamin C, B1, B6, manganese, selenium, magnesium, potassium, and phosphorus; the consequence of which is that garlic has anti-inflammatory, anti-fungal, anti-tumor, and immune booster. It controls blood sugar levels, decreases blood pressure and cholesterol, and improves heart and bone health.

6) Ginger 

Eating ginger helps to minimize inflammation which can relieve a sore throat and other inflammatory problems. Ginger has antioxidant and anti-inflammatory properties. It also helps to prevent cancer, diabetes, arthritis, and even reduces cramps. Ginger can be added to your favorite dishes that you prepare at home. The best way to increase immunity is to have a cup of ginger tea daily.

7) Turmeric

The golden ingredient Turmeric solves every problem. It has been recommended to take a teaspoon a day to prevent cancer and heart disease, and also to prevent arthritis and muscle damage. It can also be used on cuttings or rashes as an anti-bacterial. Turmeric contains curcumin which has the properties of antioxidant and anti-inflammatory. Turmeric intake can prevent Alzheimer's disease and cancer, and delay aging. 
Curcumin helps improve immune cell function and improves antibody response. In addition, mixing turmeric with black pepper exponentially improves the bio-availability of curcumin. So make sure to sprinkle any combination of turmeric and black pepper on your favorite dishes.

8) Lentils and beans

If you're a vegetarian, lentils and beans are an essential protein source for your body, keeping you healthy and improving your immunity.

9) Chicken

If you're a non-vegetarian, chicken is the perfect protein source and it's even better to eat it in steaming hot soup. The soup assists in recovery and immunity making and relieving symptoms when you're sick. 
It turns out that chicken soup is far from being just a comfort meal on a typical sick day. Boiled chicken stock or broth is useful for energy, gut healing, and immunity because it contains gelatin, chondroitin, and other essential nutrients. It also strengthens the immune system so you do not get sick in the first place. Poultry, like chicken and turkey, both contain high vitamin B-6 concentrations-and this vitamin is essential for many of the chemical reactions that occur in the body. It's also important for red blood cell production.

10) Berries 

Berries contain anthocyanin, a form of flavonoid that has antioxidant properties helping to improve your immune system. Flavonoids are very important for preserving the immune defense system of the respiratory tract. The latest studies have found that people who have eaten flavonoid foods have experienced fewer upper respiratory infections or common cold than those who have not. 

Strawberries are rich in manganese, vitamin C, folate, and potassium; good for the regulation of heart health and blood sugar. Potassium, vitamin C, and fiber are abundant in blueberries. They are good for a safe heart and for the prevention of aging and cancer, as well as strengthening the respiratory tract and the immune system of the body. They can lower blood pressure, too.

11) Papaya

Papaya A single papaya is packed with 224 percent of the recommended daily dose of vitamin C in your body which makes the fruit a healthy powerhouse. Papayas also produce a digestive enzyme that has anti-inflammatory effects, called papain. Papayas have healthy potassium and B vitamins-both of which are important to your overall health and well-being. Papaya is one of the strongest vitamin B and vitamin C, folate, protein, antioxidants, and beta-carotene sources. It has propensities against inflammation. The papaya can regulate diabetes and cholesterol.

12) Red Capsicum 

Red capsicums are a rich source of beta-carotene, vitamin C, B6, folate, fiber, potassium, iron, and magnesium. Red bell pepper is another excellent food high in vitamin C which boosts the immune system. The red capsicum in fact contains twice as much vitamin C as any citrus fruit. This vegetable which is often ignored is truly a marvel. In addition, red bell peppers are rich in beta carotene-important for healthy skin, mucous membranes, eyes, and the immune system.

13) Broccoli 

Few things match up to the mighty broccoli, a nutrient-dense superfood when it comes to naturally occurring immune boosters. A cup of broccoli is equivalent to vitamin C of an orange. High concentrations of beta-carotene, potassium, magnesium, zinc, and iron are also present. Broccoli also contains vitamins B, such as B1, B2, B3, and B6. Glutathione, which is another strong antioxidant, is also abundant in broccoli. All of this leads to a strong immune-boosting mix, provided the broccoli is cooked as little as possible, or even better, eaten raw if possible.

14) Tomatoes

Tomatoes contain high amounts of antioxidants, beta-carotene, vitamins C, potassium, and folate. They are anti-cancer and good for well being of the heart and skin.

15) Apples 

Apples are a rich source of phytonutrients, protein, antioxidants, and vitamin C. You've got to have the famous herd saying an apple keeps the doctor away every day. Well, this is so because of the tremendous advantages an apple gives. For a healthy heart, these are best and can help prevent cancer, diabetes, and battle asthma.

16) Carrots

Carrots contain high levels of antioxidants, beta-carotene, vitamin A, C, potassium, and fiber that enhance vision, avoid night blindness, and reduce cancer danger.

17) Bananas 

Bananas are rich in antioxidants, vitamin C, B6, potassium, magnesium, and fibers that maintain a healthy heart and blood pressure, and are good for the skin as well.

18) Mushrooms

Mushrooms contain vitamins B which are important for immune function. Yet selenium is the actual key here. Selenium is important for the physiological function of human beings. Selenium is an antioxidant, as well. It helps protect the cells to avoid damage to their DNA.

Mushrooms are abundant in super-immune-enhancing compounds such as antioxidants, B and D vitamins, selenium, potassium, copper, and fiber. Mushrooms help to improve immune function, combat cancer, increase lifespan, avoid respiratory infections, and reinforce bones.

18 Proven Immunity Boosting Foods


To remain safe it is very important to eat well. Of course, mixing up the foods you eat is equally critical, as variety is essential. Eating only one of these foods alone won't help fend off disease, even though you regularly consume it. You will need to keep an eye on serving sizes. You don't want to take one vitamin twice, because you don't get enough of another. Having said that, maintaining a healthy diet is just one way to improve the immune system. Do not forget other factors in the lifestyle, such as good hand-washing and oral hygiene, adequate sleep, moderate consumption of alcohol, daily exercise, and smoking abstention. Also, if you have immune system problems or are getting recurrent colds and upper respiratory infections, make sure to see the doctor.

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