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10 Food that boost your Immune System

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Food that boost your Immune System

The Immune System are the organs, cells or part of the body that protect the body against infections. Vitamin A, C, D and minerals such as zinc, selenium, and magnesium plays vital role in the functioning of the Immune System. For the Immune System to function well, the whole system require harmony and balance in our diets. Sometimes the Immune System fails and we become sick, some go for medications, traditional herbs which are not bad but regular eating of foods that boost the Immune helps to reduce the rate at which one falls sick.

Here are the foods that are known for their immune-boosting potential

Food that boost your Immune System

1. Cruciferous Vegetables

Broccoli and Kale

Cruciferous Vegetable are a family of healthy vegetables like Broccoli and Kale which are known as the healthiest and most nutritional plant food. They are filled with vitamins, minerals, fiber, and antioxidants.

They are rich in vitamin C as much as citrus fruits. Their Bioactive compounds serve many vital functions in the body cells like increasing the production of white blood cells, Immune cells, and substance called cytokines that help fight infections.

2. Citrus Fruits

The Vitamin C content in Citrus Fruits helps the immune system work properly, some Citrus fruits include Oranges, Lemons, Grapefruits, pomelos and Limes. They are loaded with minerals and vitamins that keep the body healthy, reduces the duration of the common cold and keeps the skin smooth.

Citrus Fruits are known as the powerhouse of Vitamin C. They support a decrease in the length and severity of symptoms associated with upper respiratory viral infections, promotes phagocytic cell functions and supports healthy T-cell functions.

3. Ginger and Garlic

Ginger and Garlic

Ginger and Garlic healing powers have been embraced by many cultures around the world. This plant has been valued for their medicinal properties for hundreds of years, though not everyone likes to take Garlic and Ginger raw but it is advisable to put them while cooking because of the numerous health benefits it contain.

Ginger is an amazing herbal tea which reduces nausea, sore throat etc. Garlic helps the immune system fight germs. It contains a number of sulfur compounds. When Garlic is crushed or chewed a compound named alliin is produced, it reduces inflammation and helps to prevent free radical damage to lining of blood vessel.



Tomatoes is a good source of Vitamin A, B1, B2, B3, B5, B6, C K, folate, potassium, choline, zinc, magnesium and has variety of vitamins and minerals. Tomatoes are good for the bones, it keeps the bones strong and a good booster of the immune system.

Tomato is rich in fiber which aid in the prevention and stabilization of high cholesterol. Tomato is full of antioxidants that helps to clear free radicals in the body making the body energetic, aid digestion, prevent heart disease and reduction in acne.

5. Red Bell pepper

Red bell pepper

They are rich in many vitamins and minerals that aid in building the immune system. Red bell pepper contains greater amount of beta-carotene and lutein than the other bell pepper and it’s more nutritious. The Red bell pepper is a great source of antioxidant and anti-inflammatory phytonutrient. They are excellent source of Vitamin C and B6, folate, magnesium, vitamin B2, Vitamin E, Vitamin K and phosphorous.

Vitamin B6 and folate in red bell pepper can help prevent anemia, Vitamin A help to support healthy eye for better vision, it aids in weight loss, also the vitamin C in red bell pepper helps in development and repair of body tissues. It minimize allergic reactions



Yogurt are excellent immune booster but not all yogurt are healthy especially when it’s processed or flavored and when sugar is being added, instead use honey. Yogurt is an excellent source of vitamins D and minerals. Healthy Yogurt supports the normal function of your nerve cells and is needed for red blood cell formation, memory improvement and help prevent heart disease.

7. Cucumber


Cucumber is a fruit that is more nutritious when it is unpeeled. it is low in calories and contains a good amount of water and soluble fiber, making them ideal for promoting hydration and aiding in weight loss.

Cucumbers may have anti-inflammatory benefits. They contain a good percentage of fiber, which is great for supporting a healthy gut.

8. Spinach


Spinach is a dark leafy green vegetable that is consumed in various forms: either raw or cooked in so many cuisines and homes around the world.

It’s considered very nutritious because of its antioxidant compound, dietary fiber and minerals like potassium, magnesium and iron compound that prevents ones health from various diseases like anemia etc. They are good source of vitamins especially A and K . It is also contains omega 3 fatty acids and anti-inflammatory agent.

9. Almond


Almond is one of the world’s most popular tree nuts. It is used to produce so many things like cake, butter, biscuits, nougat, it is also sprinkled over breakfasts and desserts and has shown promise in boosting immunity.

Almonds are packed with antioxidants and anti-inflammable properties. Vitamin E content in Almond support your immune system and helps your cells to regenerate. They contain dietary fiber, protein, vitamins and minerals that fights virus and bacteria.

10. Paw paw

Paw paw

Pawpaw is a very nutritious fruit, every part of it be it ripe and unripe has a role to play in the body, it is used in many ways including medical purpose. It is very rich in Vitamin C that gives protection against immune system deficiencies.

Pawpaw contains phenolic acids and flavonoids, it is a dietary source of antioxidants. It has decent amounts of potassium, magnesium, and folate all of which are beneficial to your general health.

Other Ways to Improve Immune System

There are many other ways to improve your immune system like

  • Regular washing of hands before eating to protect your immune system against germs
  • Exercising the body which helps to decrease inflammation and improve immune regulations
  • Quite smoking it affects the heart
  • Don’t deprive your body of sleep. Sleep deprivation may decrease production of these protective cytokines.


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