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Immunity Foods: 12 Best Foods to Boost Immune System


Our immune system helps to protects our bodies from harmful influences from environment and is essential for the survival. Our immunity system is made up of different cells, organs, and proteins and aside from the nervous system, it is the most complex system that we have.

In this article, you’ll know about 12 best immunity foods that will help to boost your immune system fast. A healthy diet is loaded with healthy nutrients such as fruits, vegetables, whole grains, and low-fat dairy products.

Within those groups of food, the certain choices go the extra mile to boost your immunity system.


Here we are going to discuss 12 best foods that will instantly boost your immune system; including —

1. Broccoli:

Broccoli is packed with many vitamins and minerals. It contains vitamins A, C, and E and it is also a good source of many potent antioxidants, such as glutathione and sulforaphane. According to the University of California, Los Angeles researchers, broccoli can be a great addition to your diet if you are trying to prevent cold.


You will get plenty of nutrients from broccoli that may protect your body from damages. For these reasons, it is a good choice to eat regularly to support immune system health. So, add this vegetable to your diet to make your immune system healthy.

2. Garlic:

Garlic is easily available and found in almost every cuisine of the world. Various studies reveal that this immunity food has many antibacterial and antiviral properties. It has been shown to stimulate production of the white blood cells and can act as an antioxidant in the body. It is a common home remedy when comes to prevention of colds and illness.


Raw garlic also has the ability to fight bacteria, fungi and viruses as well. Due to its heavy concentration of sulfur-containing compounds, such as allicin, garlic also counts as one of the best immunity boosting food.

According to studies, it may also help to lower your blood pressure and slow down the hardening of arteries. Garlic supplements may even help to lower your cholesterol.

3. Ginger:

Ginger is another one of the best immunity food, which has many anti-inflammatory and anti-oxidative properties. It is used in a variety of dishes and desserts, as well as in the tea. It may help to decrease inflammation, chronic pain and nausea.


It is also helpful in vomiting. Ginger tea is used to cure hangovers as well.

4. Spinach:

Spinach is a super-food, which is great for your overall health. It is a good source of vitamin C. It contains many healthy nutrients, such as folate, which helps your body to make new cells and to repairs DNA. Spinach is also rich in flavonoids, carotenoids, vitamin E and digestion-regulating fibers.


Flavonoids may help to prevent common cold and vitamins C, E to support your immune system. Spinach is packed with beta-carotene, which helps to increase the infection-fighting ability of your immune system. You can consume it as raw or lightly cooked to get more benefits.

5. Yogurt:

Probiotics, found in the yogurt and other fermented products, may ease severity of colds. Probiotics are the healthy bacteria that keep the gut and intestinal tract free of disease-causing germs. Although probiotic supplements are also available.


Study reveals that a daily 7-ounce dose of the yogurt was just as effective in boosting the immunity as popping pills. But, be sure to pick up the containers free of excess added sugars.

6. Tea:

A study held in Harvard shows that the people who drank 5 cups of black tea a day for two weeks had 10 times more virus-fighting interferon in their blood than the people who drank a placebo hot drink. The amino acid which is responsible for this immune boost, L-theanine, is abundant in both black and the green teas.


7. Mushrooms:

People around the world have turned to mushrooms for a healthy immunity system for centuries. Mushrooms are the great source of the immune-boosting mineral, zinc. Studies reveals that mushroom increases the production and activity of white blood cells, making them more aggressive.

Fresh mushrooms

People who don’t have the enough zinc in their diets tend to have fewer white blood cells to help fight off disease. It can lead to a reduced immune response. Mushrooms are also a good natural source of vitamin D. It is a great choice when you have an infection.

8. Fatty Fish:

Salmon, herring and mackerel fishes are rich in omega-3 fatty acids, which reduce inflammation, protecting lungs from colds and respiratory infections and increasing airflow. One animal study also reveals that nutrient may help to ward off various strains of flu. Salmon fish is also a rich source of vitamin D.


You can consume two or three 4-ounce servings of fatty fishes per week. But, if you are pregnant or breastfeeding, avoid eating king mackerel, shark, swordfish and tilefish, which are high in mercury.

9. Carrots:

Carrots are an excellent source of beta carotene, responsible for their bright color. Beta carotene supports the mucus membrane of the body, which lines the respiratory and intestinal tracts, making it harder for bacteria to enter the bloodstream and cause the trouble.


For a healthy diet, enjoy raw carrots along with broccoli, cauliflower and other veggies as an appetizer.

10. Egg Yolks:

Egg yolks are a great and rich source of protein, which can help immune-related problems. Egg yolks also contain zinc and selenium, which are the important minerals that help to boost the immunity system.

egg yolks

It is also rich in Vitamin D, which is important for your bones, since it helps to absorb calcium properly and also essential for a healthy immune system.

In fact, vitamin D deficiency may increase the chances of upper respiratory infections and even the immune disorders such as multiple sclerosis, type 1 diabetes and Crohn’s disease, research shows. Scientists have found that immune cells actually have vitamin D receptors, which are important for regulating body’s natural defense mechanisms.

11. Citrus Fruits:

Vitamins C is found in adequate amounts in citrus fruits such as oranges, lemons, pineapples and grapefruit, which help to form white blood cells that fight all kinds of infections. Antibodies produced by their intake form a membrane on the surface of cells, which doesn’t allow the virus to enter the body.

citrus fruits

Vitamin C present in these foods increases HDL (good cholesterol) in the body, which protects against cardiovascular diseases and keeps blood pressure under control. This slows down the process of fat deposition in the arteries of the heart. There is also a natural chemical compound called flavonoid in the grapefruit, which activates body’s immunity.

12. Almonds:

Consuming 8 to 10 almonds daily not only increases the immunity power of your body, but also gives your brain power to fight stress. Almonds also act to increase the number of B-type cells in the body. These cells produce antibodies, which help to destroy harmful bacteria present in the body.


Vitamin E found in almonds makes the skin healthy and slows down wrinkles. It also protects the body from cardio-vascular diseases.


If you have poor immunity, then above mention foods will surely help to boost your immunity. So, try to add them into your daily routine diet.


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