10 best foods that help to boost and improve immune system.

The immune system is a network of cell types working together in order to defend and protect the body from “invaders” such as viruses, infections and disease, and helps keep us healthy.

One of the most crucial ways to stay healthy is to adopt habits that help to strengthen immunity. That means getting enough sleep, managing stress level, being active, and yes, eat a healthy diet. While there is no food or supplement that can “cure” or 100% prevent you from a virus like the corona virus or the flu but a healthy immune system helps fight off the virus.So it is important to choose an array of foods to improve your immune system.There are certain antioxidant-rich foods that contain essential nutrients and minerals that can help your body to ward off infection and illness. When our body comes in contact with a virus, our immune system triggers an immune response that releases antibodies that helps in killing that virus. Therefore,by adding certain foods in your diet can be helpful in fighting with deadly viruses including novel coronavirus.

Food items that improve immunity

10 Foods that will help boost immunity:

The nutrients you get from food like fruits, vegetables, herbs, and spices are important to keeping your immune system functioning well.Following are the best foods to add in your diet for immunity boosting:

Citrus Fruits:

Citrus fruits like oranges, limes, grapefruit, lemons ,clementine and tangerines, among others, are packed with vitamin C. an essential micro-nutrient that helps in increasing the production of white blood cells—lymphocytes and phagocytes in our body.White blood cells play an important role in fighting against diseases and infections.Your body can not produce or store vitamin C but you need to take it from external sources.Vitamin C helps in preventing and treating respiratory and systemic infections that’s why many of the doctors and nutritionists prescribe daily intake of vitamin C.


A research confirms that garlic extract helps in improving immune function. It contains sulfur-containing compounds like allicin. These compounds improves your immunity. In ancient times, it was well known for fighting infections. People who eat a lot of garlic have a lower chance of suffering from chronic diseases like stroke, lung cancer and other heart diseases than people who take little or no garlic in their diet.Try to take fresh garlic cloves rather than a supplement.


Green veggies like spinach, contains beta carotene, zeaxanthin, lutein and chlorophyll which provide anti-inflammatory antioxidants as well as essential nutrients which improve your body’s immune system. Thus, if you include spinach in your diet it can help your immune system health. It is healthiest when it is not properly cooked, The less cooked it is, the more nutrients it contains.


Yogurt is considered as a probiotic that is important for the proper functioning of to your immune system. Yogurt stimulate your immune system and helps in fighting against diseases and infections. There are plenty of flavored yogurts available in the market but You should consume plain and unflavored yogurt. You can add flavor to yogurt by adding fruits or honey. Yogurt contains a large amount of vitamin D. Vitamin D helps in improving your immune system. It also regulates your body’s natural defenses against diseases.


Ginger is packed with immune-boosting properties. Ginger is antibacterial so it helps in supporting the immune system and it can also help to prevent nausea and treat an upset stomach. It’s antiviral properties help maintain a healthy gut thereby strengthening the immune system.


Almonds are rich in vitamin E that plays an important role in keeping the immune system healthy. Vitamin E is basically a fat-soluble vitamin and it requires fat to be absorbed properly. Almond contains healthy fats that eases down the process of absorption. Vitamin E improves the production of red blood cells that boosts the blood flow to all parts of the body. This helps in keeping body’s immune system stronger. You should eat 8-10 almonds daily.Almonds are also rich in iron and protein that are essential for your body’s immune system.


Watermelon is considered as a summertime treat, this immune-boosting food may also help ward off winter’s ills. Like other fruits, watermelon is rich in vitamins(A and C), minerals(potassium), and other nutrients, but it is an amazing food because it contains large concentration of lycopene. Lycopene gives watermelon its deep red color and makes it an immune-boosting food. If is advised to make watermelon part of your healthy diet year round.


This enchanting fruit is full of powerful antioxidants and vitamin C that help in boosting your body’s immune system.It’s antimicrobial and anti-inflammatory properties help in improving body’s immunity. Pomegranates are also rich in fiber, which helps in supporting healthy cholesterol and blood sugar levels.


Mushroom has magical effect on your immune system. Mushrooms are packed with vitamin B and mineral,zinc. Zinc plays an important role in proper functioning of body’s immune system.People who do not take enough amount of zinc in their diet, more likely to have fewer white blood cells to fight off against diseases. So, you should add mushrooms in your diet.


Some types of fish like salmon, king mackerel, cod, tuna plays an important role in boosting your immunity. This is because these are rich in zinc. Zinc is needed in proper amount so that our immune cells can function well. Too much zinc is also not good for health so add proper amount of zinc in your diet. Having more zinc then the daily recommended amount may inhibit immune system function. Fish is also packed with vitamin A. Omega 3 fatty acids and other healthy fats help in increasing the production of white blood cells. There are different kinds of omega 3s. Oily fish contains docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).


As there is no one way to avoid any infection completely, but you can strengthen your immune system with particular foods that helps to reduce your risk of contamination. Our immune system plays a vital role in fighting against viruses and bacteria from affecting our body. These immunity-boosting foods are rich in antioxidants and other nutrients that help in keeping the immune cells active and healthy. These days majority of people don’t eat enough food items that are rich in essential nutrients, thereby becoming more susceptible to several diseases and illnesses. By adding these foods in your diet will not only keep you healthy but also help you achieve a stronger immune system, thereby keeping you disease-free.