Boosting Immune System with Food

Boosting Immune System with Food – 9 Foods to Add in your diet Right Now!

You probably have heard of the quote that says, “You are what you eat.”

Foods have the strongest impact on our immune system. What we eat dictates how we are going to feel for the rest of the day. It also plays a huge role in our health.

You might wonder what would be the best way to prevent your common sickness like cold, flu, or, fever. It’s to increase the immune system of your body. And there is no better way to enhance the immune system than fixing your diet.

Certain foods can help to boost the immune system. You must add the right food in your diet to gain a boost in your immunity.

Let’s go over 9 food items you need to add in your diet that will help you in boosting immune system with food.

Boosting Immune System with Food: 9 Foods to Enhance Immunity

When it comes to maintaining the immune system, so many people get confused. There is a lot of information online about that. Thus, they get overwhelmed and end up doing nothing. 

If you don’t eat foods with the right nutrients, your immune system will get troubled. And, definitely, you don’t want to make you sick in this pandemic situation.

Let’s have a look at 9  foods you need to add in your diet that’ll help you improve your immune system.

1. Blueberries

Blueberries for  Boosting Immune System

Blueberries are amazing for the immune system as well as an amazing food for brain health. These are often called brain berries in many countries.

Blueberries contain many antioxidant properties that help your immunity to get a lot stronger. Also, it clears fogginess in thought, improves memory, and it’s very delicious. So, you should have blueberries more often in your diet.

2. Broccoli

Boosting Immune System with Food

Broccolis are super packed with vitamins and nutrients. It might be the healthiest vegetable you can find for yourself.

Broccoli contains high levels of vitamins and minerals like vitamin A, Vitamin C, Vitamin K, Magnesium, Calcium, Zinc, etc. It helps to build up your immune system even stronger. Another great thing about broccoli is that it detoxifies your body making it more resistant against diseases.

If you’ve been working on your healthy living at home, you can try out many recipes with broccoli. It nourishes your body making your skin look younger and fresh. Research shows broccoli helps fight cancer and reduces the risk of heart diseases. And that’s why you should make it a must-have food item in your diet.

3.Dark Chocolate

Dark Chocolate

Yes, it’s true! Foods as toothsome as that can also help to boost your immune system. It has an antioxidant called Theobromine which protects the body’s cells from free radicals.

Dark chocolate also improves brain functions that help with memory, focus, and clarity. So you should add dark chocolates in your diet and enjoy the sweet tooth once in a while.


Boosting Immune System with Food Almonds

Almond is one of the best sources of vitamin E. It also contains manganese, magnesium, and fiber. All these nutrients help to fight against common diseases and help to improve the overall immune system of the human body. 

There are healthy fats in almonds, which is very good for the skin. Research also shows that almonds help to improve memory. So, it’s good to get some almonds once in a while in your day to day life.



Papaya is one of the best fruits that you can have that’ll help you boost your immune system. It is loaded with vitamin C. One average-sized papaya contains double the amount of your recommended consumption of vitamin C.

This amazing fruit has a decent amount of magnesium, potassium, and folate in it. All of those are super helpful in boosting your immune system. So whenever you can, purchase papaya from the market and enjoy a deliciously healthy fruit.

6.Green Tea

Green Tea Boosting Immune System with Food

Green tea is very effective in boosting the immune system because of its rich antioxidants. Having a cup of green tea in the morning has tons of benefits on your body as it contains many bioactive compounds.

Green tea also works wonders in the prevention of type 2 diabetes. Some of the studies done show that it’s also effective in fighting cancer. Many people add green tea to their diet because it also helps to slow down the aging of the skin. It’s getting very popular these days because of its ability to increase fat loss.

As you can see, it’s very beneficial for your health. So it’ll be great if you start having a refreshing cup of green tea in your day to day life more often.



It’s probably one of the most essential ingredients in curries. So many people don’t know that turmeric is actually super effective in improving the immune system.

A recent study done by a team of researchers even say that it increases lifespan. Although the test subjects used in the research were animals. They are working on further research on the impact turmeric can have on the natural life span.

Turmeric helps fight inflammation in blood cells. It also helps to heal the damage caused by exercises. 

As you can see, It helps to enhance the immune system in the body. If you are very precise about your diet, make sure to add some recipes that use turmeric in your diet.


Ginger for Boosting Immune System with

Ginger is a commonly used remedy for cold and inflammation. If you follow food and nutrition tips, you would know that there are tons of ways that you can use ginger as a remedy for a basic cold or a lot of other diseases.

Ginger also helps in reducing gas and improving digestion. People suffering from nausea can benefit from using gingers. Another great thing about ginger is that it contains cholesterol-lowering properties in it.

So whenever you feel yourself catching a cold or flu, try out some remedies made of ginger.

9.Fish Oil

Fish Oil for Boosting Immune System with Food

You’ll find this on fishes like tuna, salmon, pilchards, etc. Those fishes are rich with omega-3 fatty acids. 

Consuming fish oil regularly is incredibly beneficial as it reduces the risk of rheumatoid arthritis. You’ll find a lot of supplements on the market on fish oils. But as you know, anything natural is always a better option.

Important Food Nutrients You Need to Consider

Now you have a list of amazing food to add to your diet for improving the immune system of your body. But you should always know which food nutrients you need to enhance immunity. That will help you to choose more efficiently when you are planning out your diet.


First, you need to know about the vitamins that you have to take. The vitamins that people lack the most are vitamin C & vitamin E. So you should add foods like almonds, strawberries, red and green peppers, etc to your diet which will provide enough of those two crucial vitamins. 



You have to get enough zinc, carotenoids, and omega 3 fatty acids to maintain a great immune system. For that, you can add foods like carrots, walnuts, oily fishes, baked beans, and so on.


There is another option that you might consider, which is taking a good multivitamin. Although natural foods are the best way to increase the immune system, it’s super easy to lack some of the essential vitamins and minerals which might break down your immune system. 


Using a good multivitamin solves that issue. Also, you’ll find supplements that are specifically made for vitamins or minerals individually like vitamin C capsules, Zinc tablets, and so on. Taking those will help you to gain sufficiency on a specific nutrient that you need for you.

Final Touch on Boosting Immune System with Food

Now you know a lot about boosting the immune system with food. Remember that maintaining a good immune system is a pretty complex task. You need to be consistent with a diet that is packed with the foods that improve immunity.

Remember that you might be lacking some of the essential nutrients that are causing your immune system to get weaker.

You need to go to a healthcare provider for testing out if you are lacking any of the essential vitamins or minerals. That way you can be more efficient.

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