13 Best food for boosting your immune system

Strong immune system health in keeping a person healthy. The immune system is made up of various organs, cells, tissues, and proteins. Together, they carry out body processes that fight off pathogens such as viruses, bacteria, and foreign organisms that cause infection or disease. When the immune system comes into contact with the pathogen, the immune response is triggered. The immune system releases antibodies that attach to the pathogens and k to the antigens.

Which Foods Boost The Immune System?

A healthy and balanced diet helps to stay fit. The following foods will help to boost the immune system and help in balancing your diet:

Citrus Fruits

When a person is caught with a cold he turns up taking Vitamin C as it helps in building up the immune system. Vitamin C helps in increasing the production of white blood cells which are key to fighting infections. All the citrus fruits which include grapefruit, oranges, lemons, limes, and tangerines are high in Vitamin C. Our body is unable to produce or store Vitamin C.

Red Bell Peppers

Once per ounce, red bell peppers contain almost three times as much vitamin C as Florida orange peppers. In addition to boosting your immune system, vitamin C can help keep your skin healthy.


Broccoli is overloaded with vitamins and minerals. Filled with vitamins A, C, and E, as well as fiber and many other antioxidants, broccoli is one of the most healthy vegetables you can put on your plate. The best way to keep its power intact is to cook it as little as possible—or better still, not at all. Recent research has shown that steaming is the best way to retain more nutrients.


It keeps adding a little zing to your food, and it’s a need for your health. Garlic may also slow down the hardening of the arteries, and there is little evidence that it helps lower blood pressure. The immune-boosting properties of Garlic appear to originate from a high concentration of sulfur-containing compounds such as allicin


It will help in reducing inflammation which can help to reduce sore throat and inflammatory disorders. Ginger can also help with nausea. Ginger may also decrease chronic pain and may even have cholesterol.


Spinach made our list not only because it is rich in vitamin C—but it is also stocked with numerous antioxidants and beta carotene, the latter of which may increase the ability of our immune systems to fight infection. Similar to broccoli, spinach is the healthiest when cooked as little as possible so that it preserves its nutrients. Light cooking, however, makes it possible to absorb vitamin A and helps to absorb vitamin A.


Try to even get plain yogurt instead of the type that is flavored and packed with sugar. You can sweeten your plain yogurt with fresh fruits and a drizzle of honey instead. Yogurt might also be a great source of vitamin D, so try selecting the brands that are fortified with this vitamin. Vitamin D helps to support the immune system and is thought to increase our body’s natural defenses toward disease.


Vitamin E appears to take a back seat to vitamin C before it comes to preventing and combating colds. But this powerful antioxidant is the key to a healthy immune system. It is a fat-soluble vitamin, which means that the presence of fat must be properly excreted. Nuts, such as almonds, are enriched with antioxidants and have healthy fats.

Sunflower Seeds

Sunflower seeds are high in nutrients, including phosphorus, magnesium, and vitamins B-6 and E. Vitamin E is important for the regulation and maintenance of the immune system. Other foods with high levels of vitamin E include dark leafy greens and avocados.


In India turmeric is added as a key ingredient in many curries. This bright yellow, bitter spice has also been used for centuries as an anti-inflammatory agent in the treatment of both osteoarthritis and rheumatoid arthritis. Research has indicated that greater concentrations of curcumin, which gives turmeric its distinctive color, can help to reduce exercise-induced muscle damage. Curcumin has a promise as an immune booster and an antivirus.


Papaya is another fruit packed with vitamin C. Papayas also have a digestive enzyme called papain, which has anti-inflammatory effects. Papayas have quite a decent amount of potassium, magnesium, and folate, all of which are beneficial for overall health.


Kiwis are naturally filled with a ton of important nutrients, which include folate, potassium, vitamin K, and vitamin C. Vitamin C helps boost white blood cells that fight infection, whereas other kiwi nutrients retain the rest of your body functioning properly.

Dark Chocolate

Dark chocolate contains an antioxidant called theobromine, which can help suppress the immune system by protecting the body cells from reactive oxygen species. Immune cells are molecules that the body makes when it begins to break down food or comes into contact with toxic substances. Antioxidants can damage the cells of the body and can start contributing to the disease.


Healthy Ways to Strengthen your Immune System

Following the general guidance on great health is the absolute greatest step to take to instinctively keep your immune system healthy and strong. Each part of your body, including your immune system, tends to work better to protect you from environmental attacks and to strengthen healthy-living strategies such as:

  • Quit Smoking
  • Regular exercise
  • Maintaining a healthy weight
  • Avoid alcohol
  • Adequate sleep
  • Minimize stress

Ways To Prevent Infections

A wide range is a key to nutrition. Eating even one of these foods isn’t going to be enough to help you battle off the flu or other infections, even if you’re eating it all the time. Pay close attention to nutrition labels and suggest daily consumption so that you don’t get too much of a solitary vitamin and too little of the rest. Eating right is a great start, and there are many other things you can do to protect your family and yourself.

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Frequently Asked Questions

1. What is the best diet for a 40-year-old woman?

The best diet for a 40-year-old woman is choosing the right variety of vegetables which includes dark green, red, and orange, beans and peas, starchy and non-starchy. They should eat a wide variety of fruits.

2. How much protein should a 40-year-old woman eat?

Research has shown that a woman should eat 50 to 50 grams of protein per day. But this may vary with the activity level and overall health.

3. How can I boost my immune system fast?

A person can boost their immunity faster by:

  • Quit Smoking
  • Regular exercise
  • Maintaining a healthy weight
  • Avoid alcohol
  • Adequate sleep
  • Minimize stress

4. Can foods boost immunity?

Studies have shown that various fruits and vegetables provide nutrients like beta-carotene, vitamin C, and vitamin E which will help in boosting immunity.