How to Boost Your Immune System with Immunity Boosting Foods

The immune system consists of cells, tissues, and proteins that together fight against pathogens like bacteria and viruses that can cause infections. The immune system works by releasing antibodies that kill pathogens and keep the body healthy. You can include several types of vegetables and fruits for immunity into your diet to provide your immune system with the support it needs to become stronger. To help you out, here is a list of foods that boost the immune system and the foods you should avoid:


Broccoli is one of the best immunity boosting foods for adults as it contains sulforaphane which is an antioxidant that can help the immune system get stronger. It is recommended that you should add broccoli to your daily diet in order to strengthen your immune system.

Sweet Potato

Sweet potatoes are rich in an antioxidant called beta carotene, which is a good source of vitamin A and is known to help make the skin healthy and also for providing some amount of protection against skin damage caused by UV rays. This is why sweet potatoes are known to be an excellent power food for immunity improvement.


Spinach is a good source of antioxidants and essential nutrients like flavonoids, carotenoids, vitamin C, and vitamin E. These nutrients work really well in helping otherwise healthy people avoid illnesses like the common cold. Having an immunity booster drink every day, one that includes spinach and other immunity booster fruits or vegetables can go a long way in helping improve one’s immunity.


Blueberries contain a flavonoid called anthocyanin, which has antioxidant properties that help boost the immune system. It has been observed that people who consume food rich in flavonoids are less likely to suffer from infections of the upper respiratory tract, which makes blueberries an excellent immunity booster food to add to one’s diet.

Dark Chocolate

Dark Chocolate is a rich source of antioxidants known as theobromine, which is known to protect the body from free radicals and help strengthen the immune system. Free radicals are produced by the body when it comes in contact with pollutants or when it breaks down food and can cause significant cellImagedamage, thereby resulting in the development of several diseases. Even though dark chocolate has a lot of benefits to offer, it is still high in saturated fats and calories, so should be added to one’s diet in moderation.


Turmeric is one of the best natural immune boosters that can be added to one’s diet quite easily. Turmeric is rich in curcumin which is an antioxidant that also has anti-inflammatory properties. Turmeric is a common spice and is used in cooking most dishes and can help boost the immune system, protecting it from harmful viruses and bacteria, which makes it one of the best home remedies for immunity in India.

Oily Fish

Oily fish like salmon and tuna are rich in Omega-3 fatty acids. These are immunity boosters that help in preventing conditions like rheumatoid arthritis, which usually occurs when the immune system attacks a healthy part of the body. Oily fish can also help in increasing white blood cells in the body, which further helps strengthen the immune system.


Ginger has many anti-inflammatory and antioxidative properties that can help boost the immunity system. An increased intake of ginger as part of the daily diet can help strengthen the immune system. Ginger is one of the best vegetables for immunity.


Garlic can also help in strengthening the immune system. It is also used as a common remedy for illnesses like cold and mild fever. Garlic is one of the most common ingredients used in cooking in India and is one of the many vegetables for the immune system that can boost your immunity.

Green Tea

Green tea contains flavonoids that can help protect the body from the common cold and strengthen the immune system. It can also be used as an alternative to coffee since it contains some amounts of caffeine as well.

Foods You Should Avoid

Processed food contains unhealthy additives that are used to increase the products’ shelf life. They can have a negative impact on the immune system of a person. Additives like sucralose, aspartame, and carboxymethylcellulose can cause inflammation in the body and people who consume processed foods are more likely to suffer from obesity, weakened immune systems, and insulin resistance. Foods that are high in refined carbohydrates such as white flour and refined sugar can also cause inflammation, which can eventually lead to a weakened immune system. Here is a list of processed foods that are high in sugar and carbohydrates that can negatively impact the immune system:

  • Marmalades
  • Flavoured milk and sweetened dairy products
  • Sugary breakfast cereals
  • Sugary drinks, such as soda
  • White rice
  • White bread

Healthy Ways to Strengthen Your Immune System

Apart from eating certain types of food and avoiding processed foods, you can also strengthen your immune system by leading a healthy lifestyle. Here is a list of things that you can do to make your immune system stronger:

  • Avoid smoking
  • Consume a diet high in fruits and vegetables
  • Exercise daily
  • Avoid alcohol
  • Get adequate sleep
  • Wash your hands frequently
  • Try to minimise stress

Healthcare experts recommend consuming high immunity foods that help boost your immune system. It is better to have a strong immune system that fights harmful bacteria instead of falling sick frequently. It is also advised to get a regular immunity test performed to keep track of how well the immune system is functioning.

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