19 Immunity-Boosting Foods You Need In Your Daily Diet

19 Immunity-Boosting Foods You Need In Your Daily Diet

These are the best and most easily available immunity-boosting foods you should consume for a long list of health benefits.

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The human body consists of several systems that deal with different vital functions. All these functions are interdependent on each other for the normal health of a person. The failure of even one of the systems can cause drastic damages to the human body. Some of these systems are the circulatory system, respiratory system, nervous system, reproductive system, digestive system, endocrine system, and immune system.

All these systems are made up of different types of organs and these are the ones that make the system function effectively. One of the main systems from this list is the immune system.

The immune system is the one that helps the body to fight bacteria, toxins, and parasites. It is a system that helps the body to defend itself from the exterior or interior threats. It also fights against infections. The organs that form the immune system are thymus, bone marrow, and lymph nodes. So, it is very important for a person to keep his/her immune system in good shape so that they don’t get damaged. We listed here 19 immunity boosting foods that can help you boost your immune system.


19 Immunity-Boosting Foods That Boosts the Immune System

The foods that we consume play a major part in keeping our body healthy. So, one should always eat healthy and nutrient-rich foods. Certain foods help certain systems of the human body. The following are the foods that help to have a healthy immune system and boost them in all the right ways.


#1 Spinach

Spinach is a healthy food that is said to have all health benefits. It helps the body in several ways. One of the ways is by boosting the immune system of the human body. It has digestion- regulating fiber and also contains Vitamin C. This is the vitamin that keeps you safe from common infections such as cold and flu.


#2 Broccoli

Broccoli is another green vegetable that helps to boost the immune system in our body. It contains a chemical called sulforaphane which helps in rejuvenating the antioxidant genes and enzymes in immune cells. These immune cells, once getting the antioxidants, will start combating free radicals in the human body and then prevent the body from getting damaged due to oxidative stress.

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Broccoli and green soup


#3 Extra virgin olive oil

Extra virgin olive oil is a food that helps in improving the immune system by giving it a good boost. Extra virgin olive oil has high volumes of poly-unsaturated fatty acids, which act as an anti-inflammatory agent for the human body. It is a food that helps the body to keep infections at bay.


#4 Rosemary

The tasty herb, rosemary, is also a food that helps in boosting the immune system. It is not just a herb that you add to your cooking to make it more delicious than before, but it also helps to fight ailments because of its medicinal properties. Rosemary contains anti-inflammatory antioxidants to protect your immune system. Rosemary also helps in relaxing the digestive processes, thereby taking care of the gut.


Rosemary with Lemon


#5 Raw Honey

Raw honey is one of the sweetest foods that help the body to stay safe from common ailments. It has anti-bacterial characteristics that help the body to fight against germs. Drinking raw honey can soothe the sore and itchy throat and can also provide good protection against some of the symptoms of the common cold and flu.


#6 Miso

Miso is a food that is made from soy. Miso contains a lot of isoflavone antioxidants, which help to boost the immune system. This is a food that helps postmenopausal women to reduce inflammation in their bodies and advance their immune system. It also gives them relief against pain from stomach cramps.

#7 Mushrooms

Mushrooms are a great source for supporting the immune system, as they have immunity-boosting t-cells. They also act as an anti-inflammatory agent for the body.


Veggies in the pan


#8 Star Anise

Star anise is another herb with which one can make tea. This tea boosts the immune system of the body because it contains antibacterial and antiviral properties. It is also rich in antioxidants, which boost the immune system to a great extent.


#9 Chicken Noodle Soup

Chicken noodle soup is not only comfort food that everyone likes when they are sick but is also an immune-boosting food. It helps the body by acting as an anti-inflammatory agent and helps to relieve any congestion in the upper nasal tract.


#10 Oranges

Oranges are rich sources of Vitamin C; therefore, they help to battle cold during chilly weather. It also helps the person from catching a common cold.




#11 Greek Yogurt

Greek yogurt is a food that is rich in probiotics. The protein content in Greek yogurt is more than regular yogurt. The probiotics in Greek yogurt helps to prevent common cold and sickness. A study conducted on the benefits of this proved that people who consumed probiotics had a lesser chance of catching a cold than people didn’t.


#12 Ginseng Tea

Ginseng tea is one of the most delicious teas that you can ever make at your home. The tea is a great way to boost one’s immune system and helps to prevent and fight the common cold.

#13 Tomatoes

Tomatoes are commonly available and most people incorporate these fruits/vegetables in their daily food. Tomatoes are rich in Vitamin C, an ingredient that is a powerful fuel for the immune system.




#14 Turmeric

Turmeric has a component called curcumin, which acts as an anti-inflammatory agent, thus helping in boosting the immune system.


#15 Ginger Tea

Ginger tea is another food that has anti-inflammatory compounds which helps in preventing the body from any inflammation internally. They also help to prevent the common cold.

16 Wild salmon

Wild salmon is a seafood that is rich in zinc, a mineral that helps to prevent the common cold and reduces common cold symptoms.

#17 Dark Chocolate

Dark chocolate is a tasty and delicious food that everyone loves. You don’t have to worry about the calories in it, because it contains medicinal properties as well. Dark chocolate contains a component called theobromine, which gives good relief from coughing and the common cold.


Dark Chocolate Bar
Dark Chocolate Bar


#18 Blueberries

Blueberries are rich in antioxidants; therefore, they are great preventive medicines for cold. They also support the immune system instantly, which helps the body to be healthy.


#19 Water

Last but not least, one of the best and most effective foods to consume to boost immunity is water. Being adequately hydrated itself is a great defense mechanism against any disease.

This is why water is called the “Elixir of Life.”


In this pandemic situation, we know the importance of an immunity booster. This above-mentioned immunity booster is available in our pantry. Let’s use these eatables in our daily diet and boost our immunity. Don’t forget to drink the water in this pandemic situation.



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