Immunity Boosting Foods

  • Immune System
  • Natural immune boosters
  • Immunity Boosting Foods
  • Ayurvedic herbs for immunity
  • How to improve Immunity?
Immune System

Immune System

The immune system is the body's defense against infectious organisms. The immune system attacks organisms and substances that invade body systems and may cause disease through a series of steps called the immune response. The immune system is made up of a network of cells, tissues, and organs. Together they protect the body. One of the important cells involved are white blood cells, also called leukocytes. These cells seek out and destroy disease-causing organisms or substances. When a harmful microorganism — like a cold or flu virus — gets into the body, the immune system mounts an attack. This attack is a sequence of events that involves various cells and unfolds over time. For example, when a person gets fever, the immune system is able to work better at a higher body temperature, while germs do not reproduce well at higher temperatures. The swelling in the sinuses during a cold is due to the fact that armies of immune cells are rushing to the area to fight the germs. A runny nose allows the body to flush out germs along with mucus. Improving immunity helps a person to fight off germs and keep the body healthy.


Natural immune boosters

Natural Immune Boosters

There are many foods that are natural immune boosters. Regular intake of these foods are recommended to boost the immune system.


It's not only refreshing when it's ripe, but it is full of an antioxidant called glutathione. It strengthens the immune system. To get the most glutathione in the watermelon, one must eat the red pulpy flesh near the rind.

Wheat Germ:

It's the part of a wheat seed that feeds a baby wheat plant, and it's rich in nutrients. It's a great way to get zinc, antioxidants, and B vitamins. Wheat germ delivers a good mix of fiber, protein, and some healthy fat.

Low-Fat Yogurt:

Probiotics, found in yogurt and other fermented products, may ease the severity of colds.


This natural immune booster is a "super food." It contains folate, which helps the body make new cells and repair DNA. It also has fiber, antioxidants such as vitamin C, and more. One must eat spinach raw or lightly cooked to get the most benefit.


White, green, or black, each delivers disease-fighting polyphenols and flavonoids. These antioxidants seek out cell-damaging free radicals and destroy them.

Sweet Potato:

Like carrots, sweet potatoes are good source of beta-carotene that converts to vitamin A, which removes the damaging free radicals. This helps bolster the immune system and may even improve the aging process.


It is a very good immune-boosting food. It is full of nutrients that protect the body from damage. It has vitamins A and C, and the antioxidant glutathione.


Raw garlic can help beat skin infections. It has the ability to fight bacteria, viruses, and fungi. A garlic supplement may help lower cholesterol.

Pomegranate Juice:

It has been used by the ancient Egyptians to treat infections. It helps the body fight bacteria and several kinds of viruses, including the flu.


It can ease nausea and vomiting. It is a good source of antioxidants. Antioxidants work best when you get them straight from fruits and veggies.


Immunity Boosting Foods

Immunity Boosting Foods


Vitamin C for Immunity

It is considered one of the best immunity boosting foods. Leafy green vegetables such as spinach and bell peppers, sprouts, strawberries and papaya are excellent sources of vitamin C. Vitamin C is present in so many foods that most people may not need to take supplements unless a doctor advises it.


Vitamin E for Immunity

Vitamin E is an antioxidant that can help the body to fight off infection. Almonds, peanuts, hazelnuts and sunflower seeds are all high in vitamin E. Spinach and broccoli are good sources too.


Vitamin B6 for Immunity

It is an important part of nearly 200 biochemical reactions in the body. Foods high in vitamin B6 include bananas, lean chicken breast, cold-water fish such as tuna, baked potatoes and chickpeas.


Vitamin A for Immunity

For vitamin A, go colorful. Foods that are high in colorful compounds called carotenoids are rich source of vitamin A. They include carrots, tomatoes, papaya, sweet potatoes, pumpkin, cantaloupe Liver and squash. The body turns these carotenoids into vitamin A. They have an antioxidant effect. They help strengthen the immune system against infection.


Vitamin D for Immunity

The two main ways to get vitamin D are by exposing your bare skin to sunlight and by taking vitamin D supplements. You can increase your intake through foods such as fatty fish, milk, orange juice and fortified foods such as cereals.

Folate/folic acid

Folic Acid for Immunity

Folate is the natural form, and folic acid is the synthetic form of this excellent immunity boosting food. They are often added to foods because of its health benefits. To get more folate, add more beans and peas to your plate on a regular basis. Leafy green vegetables also contain folate/folic acid.


Iron for Immunity

Iron, which helps the body carry oxygen to cells, comes in different forms. Our body can more easily absorb “heme iron”. It is abundant in lean poultry such as chicken and turkey, plus seafood. Vegetarians can get other forms of iron in beans, broccoli and kale.


Selenium for Immunity

Selenium seems to have a powerful effect on the immune system. It is believed selenium has the potential to slow the body’s over-active responses to certain aggressive forms of cancer. It can be found in garlic, broccoli, and barley, among other foods.


Zinc for Immunity

You can find zinc in oysters, crab, lean meats and poultry, baked beans, yogurt and chickpeas. Zinc appears to help slow down certain immune responses and control inflammation in your body.


Ayurvedic herbs for immunity

Ayurvedic Herbs for Immunity

Mulethi (root of liquorice)

Mulethi Ayurveda Herbs for Immunity

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Ginger Root

Ginger Root for Immunity

Ginger works to strengthen the immune system. It has anti-inflammatory properties. It is excellent at calming the stomach as well as relieving joint pain caused by arthritis and gout.

Amla (Indian Gooseberry)

Amla Indian Gooseberry for Immunity

Amla is known as a rejuvenator in Ayurveda. It contributes to your body’s natural digestion process. It helps to strengthen and support your liver function by flushing toxins from your system. Amla can help promote the optimal function of your immune system.


How to improve Immunity?

How to Improve Immunity

  • Consume a wholesome diet
  • Stop Smoking
  • Avoid Sugar
  • The protective white blood cells in the body have a reduced ability to kill bacteria when exposed to high levels of sugar. Sugar suppresses the immune system and the ability to fight infection.
  • Limit coffee
  • Coffee has some antioxidants. But high acid levels of coffee may prevent the absorption of calcium, magnesium, and potassium from food. It may also dehydrate the body. Green tea is a healthier alternative.
  • Reduce alcohol. It can interfere with immune function and increase the risk of infections.
  • Eat healthy fats. Have more Omega 3' & 6' fatty acids. They help the immune system to kill germs and invaders.
  • Eliminate Toxic Food from Your Diet. Avoid unnatural substances like food additives, artificial colors and flavors and preservatives found in commercial food.
  • Raise your body’s pH. It is believed that disease causing germs cannot survive in alkaline environment. Eat vegetables and fruit. They raise your body's pH. Avoid excesses of meat, dairy, sugars, and cooked grain. They make your body more acidic.

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