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20 foods that boost immune system

20 Rich foods to intake for immune boosting purpose.

Today’s world to become fit and healthy is priority and that can happen with your body natural defense system. With these healthy foods to intake as a diet will give you protection from infections and illness. So, let’s discuss more about these immune boosting foods and add them to your diet.

Importance of a strong immune system

A strong immune system is main part of our body’s immune system. It defends our body from infecting bacteria’s, viruses and sickness. Without healthy immune system our body will not defend these viruses.

Why immune system so important for our health?

It is important because when you feel illness, it decreases the density. Healthy immune system also protects us from the risk of heart diseases, cancer and diabetes.

With powerful fruits and vegetables to intake in your body will fulfill the requirement of immune system.

Foods that boost immune system

Strong Immune system needs nutrition’s, Vitamins, Immune cells, Minerals and all these can get from rich foods. In these foods we include fruits, vegetables, dry fruits, sea foods.

Fruits like Oranges, Lemons, and Grapefruits will give your body vitamin C and other important minerals that are part of the immune system. These fruits can take easily on a daily basis may be but other foods you can have in your diet plans.


Orange helps us to get vitamin C

Oranges are excellent in taste and give us Vitamin C and other nutrients. Vitamin C plays good role to produced white blood cells. It also contains fiber that gives strength to overall immunity.

You should use oranges for your healthy immune system to protect your body. This fruit is a combination of minerals, and vitamins.


Grapefruits are pack of nutrients and full of taste. It gives your body Vitamin C and white blood cells. The 70% of nutrients you can get from this fruit.

It can be used in the breakfast so the whole day your body will work as a defender.


Starting your day with a glass of lemon water will be good for immunity booster. It produced vitamin C and also increases the PH levels. It can be use with salads and punch on to the foods.


Strawberries are delicious and sweet in taste; its red color give you more attraction. It’s a combination of Vitamin C and Antioxidant minerals. It produced white blood cells in a speedy way.


Blueberries contains Vitamin C and helps our body for immune boosting. but they are also good in flavonoids. These compounds have been shown to enhance the function of immune cells and reduce inflammation in the body.

They have low calories which also set your weight management. Its high fiber gives more strength to immunity system.


Spinach is al leafy green vegetable that produced Vitamin A, C, and E. It looks not quite attractive but has extra strengthened nutrients.

It can be used in salads and also can make with many dishes to eat. Just add spinach in your weekly diet plan that will be good.


Kale is helpful to get Vitamin A, C, and K nutrients. These vitamins helps the immune system to get more stronger to defend your body from various infections.

Swiss chard

Vitamin C is found in the chard. One cup of cooked Swiss chard provides over 100% of your daily recommended intake of this immune-boosting vitamin.


Broccoli is the best part for out immune boosting process

Broccoli is a powerhouse of nutrients like Vitamin A, C, and E. It also packed with the fiber, and should be included in your diet plan which comes in picture of dish or salad.


Cauliflower can be cooked and enjoyed in different ways. It is packed with nutrients that can help boost your immune system and keep you healthy.

It contains the maximum amount of vitamin C and white blood cells.


These little nuts have healthy fats, vitamins and minerals. It contains vitamin E that boosts our immune system.

Almonds are also useful for our mental health. You should intake these nuts with a glass of milk then see the result in your body.

Sunflower seeds

Sunflower seeds are working as tasty snacks to intake in your body. It helps to produced vitamin E that helps to grow your immune system.

Chia seeds

These tiny nutritional powerhouses are loaded with essential vitamins and minerals that can help support overall health and well-being.

Chia seeds have omega 3 fatty acid that helps to reduce in inflammation in our body.


These nutrients work together to support optimal functioning of immune cells and help protect against infections.

This fatty fish is rich in omega-3 fatty acids, which have been shown to reduce inflammation and enhance the function of immune cells.

Salmon is a combination of protein, vitamins B6 and B12, selenium, and zinc.

All of which are necessary for maintaining a strong and healthy immune system.


Yogurt produced good bacteria in our body to protect from other bacteria’s. It has the essential nutrients such as protein, calcium, magnesium, and vitamins B2 and B12.

Greek yogurt is particularly high in protein and lower in sugar compared to regular yogurt.


Garlic helps us to get vitamin E and B6 to boost our immune system. It can take with foods and salads.

It almost used in every kind of cooked dishes and very helpful.


  • Turmeric is an incredible spice with numerous health benefits.
  • Its anti-inflammatory effects,
  • Immune-boosting properties,
  • Antimicrobial activity


Ginger is very useful for our bodies and fought against viruses and bacteria’s. Use of ginger in you tea will be more impactful for immune boosting and weight management.


  • Mushrooms are not much delicious but rich in having multiple factors that boost our immune-system.
  • It has vitamin D and other compounds who stimulate the white blood cells to protect out body from infected bacteria’s.

Green tea

Starting your day with the hot cup of green tea without sugar will be good. But if you are a diabetic patient then you should not take with sugar.

It make you feel fresh for the whole day and also reduce fats in the body. Less fat body’s are working more strong than a fatty liver and stomach.


The immune system plays a crucial role in keeping our bodies healthy and strong. It acts as a defense mechanism against harmful pathogens, viruses, and bacteria that can make us sick. While there are many factors that contribute to a strong immune system, nutrition is undeniably one of the key players.

As above we discussed 20 well known foods and their immune-boosting properties. From citrus fruits like oranges, grapefruits, and lemons to nutrient-dense berries like strawberries and blueberries, these foods are packed with antioxidants and vitamins that support our body’s natural defenses.

Leafy greens such as spinach, kale, and Swiss chard also deserve a spot on your plate. They are rich in vitamins A,C,E,K,B6 along with minerals like iron which help enhance the production of white blood cells – an essential component of the immune system.

Frequently Asked Question’s:

1. Can these foods really boost my immune system?

Absolutely! These 20 foods are packed with essential nutrients, antioxidants, and vitamins that can help strengthen your immune system. Incorporating them into your diet can provide you with the necessary support to fight off infections and stay healthy.

2. How often should I consume these immune-boosting foods?

It is recommended to include a variety of these foods in your daily meals or snacks for optimal benefits. However, it’s important to maintain a balanced diet overall and not rely solely on one food or supplement.

3. Are there any side effects of consuming these foods?

Generally, eating these immune-boosting foods does not have any negative side effects unless you have specific allergies or medical conditions that restrict certain ingredients. It’s always advisable to consult with a healthcare professional if you have any concerns about incorporating new foods into your diet.

4. Can children also benefit from consuming these immunity-boosting foods?

Yes, children can certainly benefit from including these nutritious foods in their diets as well. However, it is crucial to introduce new items gradually and consider their individual dietary needs based on age and any existing allergies or sensitivities.

5. Should I completely rely on food for strengthening my immune system?

While nutrition plays a vital role in supporting immunity, it is equally important to lead a healthy lifestyle overall by getting enough sleep, exercising regularly, managing stress levels effectively, staying hydrated, and avoiding harmful habits like smoking or excessive alcohol consumption.

This is Junaid a P.H.D student in diet and nutrition's. I have lots of research about best nutrition's that need your body. I have inner feeling that need to make blog of my personal experiences and research about all the topics. I hope you all will get the beneficial information about your health issues and solutions.

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