Best Immune Boosting Foods To Build A Healthy Lifestyle

Ever since the outbreak of Covid 19, we have become more conscious about our immune system, and we try as much as we can to make it healthy for our body.

In such a situation, to strengthen our immune system, we should exercise regularly every day, get good sleep, be positive and most importantly eat a good balanced diet which strengthens our immune system. In this article, we will discuss Immune Boosting Foods: A Guide to Support Your Health.

If you are researching about diet to boost immunity, then first of all you have to ensure whether the food you are eating is rich in nutrients or not, by doing this you will have an idea about the power of immunity. You are moving towards boosting and in this article, we will share with you information about immune-boosting foods.

Best Immune Boosting Foods: A Guide To Support Your Health 

Only a balanced diet and a diet rich in nutrients work as an immunity booster for a healthy body. In such a situation, we have to pay attention to those nutrients which work as an immunity booster. Here is a list of some foods that come under the category of immune-boosting foods.

#1. Green Leafy Vegetables

Green Leafy vegetables are rich in vitamins, minerals, fibre and antioxidants, these green vegetables help in increasing the immunity of our guts. These vegetables become even better if eaten raw or partially cooked, they are best for immunity in our body. According to research and studies, green leafy vegetables are the best immune-boosting foods. This includes spinach, lettuce, broccoli, cabbage etc.

#2. Citrus Fruits

The white blood cells present in our body are most useful in fighting infections. And Vitamin C works to increase white blood cells. Therefore, it becomes necessary to turn to Vitamin C to maintain the immune system.

These fruits are sour in taste but come on top in the category of best immune-boosting foods, these include – lemon, orange, tangerine, grapefruits, citrus limetta etc. You will be greatly benefited by including these in your diet to boost immunity.

#3. Greek Yoghurt 

Greek yoghurt is a good source of Vitamin D. Vitamin D regulates the immune system and helps fight infections by stimulating the immune system in our body.

Try to take Greek yoghurt plain, there is no need to add sugar etc. Therefore, always choose only those foods which are beneficial for your body such as foods rich in vitamins.

Vitamin D is very capable of fighting infectious diseases. It strengthens the immune system in your body so that it can play an important role in fighting these diseases.

Therefore, it is included in the category of immune-boosting foods, which supports your health.

#4. Green Tea

Green tea is an excellent source of antioxidants, which directly strengthens the immune system, and most importantly, it has a very low caffeine content, so you can use green tea instead of tea or coffee. It will act as an Immune-boosting food.

#5. Sunflower Seeds

Sunflower seeds are a provider of vitamin E which is ultimately very beneficial for your health. And it helps in fighting infections by boosting your immune system. Phosphorus, magnesium and vitamin B6 are also found in them. Selenium is also found in them, which is an essential element for a healthy body. Overall, including sunflower seeds in your diet is going to benefit you a lot.

#6. Almonds

Almonds are rich in Vitamin E which works to boost the immunity in our body to fight infections. Manganese, fibre and magnesium are also found in it.

Taking one-fourth cup of it with breakfast will help in fighting health-related disorders.

#7. Turmeric 

Research conducted so far has shown that turmeric acts as a helpful element to boost the immune system.

Apart from this, turmeric has been used as a treatment for diseases like arthritis.

Curcumin present in it acts as an immunity booster.

#8. Papaya

Papaya is a beneficial fruit for the overall health of your body. It contains folate, magnesium and potassium which is beneficial for health. But most importantly, this fruit contains abundant amounts of Vitamin C and it also contains an enzyme called papain, through which it helps in digestion and also strengthens the body’s immune system. Therefore it is known as the best immune boosting food.

#9. Kiwi

Kiwi also contains many nutrients like folate, potassium, vitamin K and vitamin C. As mentioned in the above paragraph, Vitamin C works to strengthen our immune system by increasing white blood cells. Apart from this, other nutrients present in this fruit bring it completely into the category of immune boosting foods.

#10. Garlic

Garlic contains many elements that work to stimulate the cells in our body, which ultimately boosts the immunity of our body. These promote the production of disease-fighting T cells which are very helpful in fighting germs. This is a food item which has been placed at the first position in the category of Best Immune Boosting Foods.

#11. Water

Water is helpful in producing lymph which ultimately activates our immune system with the help of our white blood cells. Water-rich foods can also be helpful in strengthening your immune system because water works to transport nutrients to the right places in the body, which helps in boosting immunity.

#12. Shellfish

Research and studies have shown that zinc is helpful in strengthening the immune system, there are some foods which contain zinc, such as shellfish. There are different species of shellfish like – oysters, crabs, lobsters, shrimp etc. They contain plenty of zinc which helps boost our immunity.

#13. Mushrooms 

Mushrooms contain abundant amounts of selenium and vitamin B complex. Which helps in increasing your immunity. Therefore, it is important to include this immune boosting food in your diet.

#14. Chicken

Chicken has a high amount of Vitamin B6, which produces red blood cells in our body because it contains abundant amounts of Vitamin B6, hence it will help in boosting the immunity in your body. It is more beneficial to take it in form.

#15. Ginger 

Ginger has antioxidant and anti-inflammatory properties, due to which it helps in strengthening the immune system in the body, and it is very beneficial in health benefits, it is considered good to use it by adding it to vegetables or tea. It is an essential immune boosting food for your immune system.

#16. Red Bell paper

Red bell pepper contains high amounts of Vitamin C which works to boost the immune system of our body. It also supplies essential nutrients to our body.

#. Note- 

These above-mentioned food items have the properties of Immune Boosting Foods: A guide to support your health, they effectively help boost immunity and also provide nutrients for overall health.

Other ways that can strengthen the immune system-

Apart from immune boosting foods, these are beneficial for your overall health. What we eat can affect our immune system in some way, so include as many fresh foods as possible which are part of a balanced diet in your diet so that your body remains healthy Best Immune Boosting Foods: a guide to support a good example of supporting health.

This will have many benefits. Try to stay away from processed foods. Here are the following ways that will help boost your immunity

  • Exercise daily.
  • Get enough sleep.
  • Reduce stress.
  • Control your weight.
  • Don’t smoke.
  • Stay away from drugs

These methods are very beneficial for your health. And most importantly they control your immunity system.


The immunity boosting foods given in this article are going to prove to be very effective for your health, they strengthen the immune system in your body and make it capable of fighting infections. A Balanced and Immune Boosting Foods: a guide to support your health refers to effective changes in your immune system by making changes in your entire lifestyle.

Apart from immune boosting foods, you can also strengthen your immune system by adopting other methods given above so that you can fight any future infection and build your body immune friendly.

Note– If a person repeatedly suffers from diseases like fever or cold, he should definitely seek medical advice, because somewhere his immunity system is weak. In such a situation, you will be able to know about your health related problems through blood tests.

Overall, we should include fresh foods fresh vegetables and the above mentioned foods in our diet so that our immune system is able to function properly. And at the same time, we should also pay attention to the other factors given above.

Nutrients essential for our immune system are – vitamin A, vitamin B6, vitamin B12, vitamin C, vitamin D, copper, folate, iron, zinc, selenium etc. By including these nutrients in your diet in a balanced manner, you can set an example in the direction of Immune Boosting Foods: a guide to support your health.

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Ryan Holmes

Ryan is a medical specialist and a full-time blogger. He writes about health and fitness product reviews of top vitamins and supplements to find what you need to meet your health goals.

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