How to Boost Your Immune System?

Sonali Kapoor

, Health A2Z

The immune system is the body’s defense mechanism against infectious organisms and other foreign invaders. The immune system is made up of a network of cells, tissues, and organs which work together to protect the body. Feeding your body with certain foods may help to boost your immune system strong and healthy.


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So, Plan your meals to include these 12 powerful immune system boosters in your diet. Today we will discuss some immune booster foods and methods, which might make your body and immune system healthy and strong.


What Boosts Your Immune System?


 There are 12 immune system booster foods:


1. Citrus Fruits:


How to Boost Your Immune System


Citrus fruits like – oranges, grapefruit, lemons, limes, and tangerines contain Vitamin- C which helps to boost your immune system. Vitamin C enlarges the production of white blood cells. These are the key to fight infections.


2. Broccoli:

How to Boost Your Immune System


Broccoli is one of the healthiest vegetables. Broccoli is supercharged with vitamins and minerals, It is packed with vitamins A, C, and E. Like many other antioxidants and fiber, It also helps to boost your immune system in a healthy way.



3. Spinach:


How to Boost Your Immune System

Spinach is rich in vitamin C. It’s also packed with numerous antioxidants and beta carotene, which may increase the infection-fighting ability of our immune systems. Spinach is also considered the healthiest vegetable.



4. Almonds:


How to Boost Your Immune System


Almonds are rich in vitamin E, it tends to take a backseat. Vitamin E is helpful to build a healthy immune system. It’s a fat-soluble vitamin, requires the presence of fat to be absorbed properly. Almonds and nuts are packed with the vitamin and also have healthy fats.


5. Yogurt:


How to Boost Your Immune System


Yogurt stimulates your immune system to help fight diseases. Yogurt is a great source of Vitamin D. It helps to regulate the immune system and is thought to boost our body’s natural defenses against diseases. Try to have plain yogurts rather than the kinds that are pre-flavored and loaded with sugar.



6. Kiwi:


How to Boost Your Immune System


Kiwis are naturally full of a ton of essential nutrients, including folate, potassium, vitamin K, and vitamin C. Vitamin C boosts white blood cells to fight germs/infection, while kiwi’s other nutrients keep the rest of your body functioning properly.


7. Papaya:


How to Boost Your Immune System


It loaded with vitamin C. You can find 224 percent of the daily recommended amount of vitamin C in single papaya. Papayas also have a digestive protein called papain that has anti-inflammatory effects. Papayas have rich amounts of potassium, B vitamins, and folate, all of which are beneficial to your overall health.


8. Chicken:


How to Boost Your Immune System



Chicken and Turkey are high in vitamin B-6. About 3 grams of light turkey or chicken meat contains 40 to 50 percent of your daily recommended amount of B-6. Vitamin B-6 is an important player in many of the chemical reactions which happen in the body. It’s also vital to the formation of new and healthy red blood cells. It’s helpful for gut healing and immunity.


9. Bell Peppers:


How to Boost Your Immune System


Red bell peppers contain much vitamin C. They’re also a rich source of beta carotene. It boosts your immune system, and vitamin C may help to maintain healthy skin. Beta carotene helps keep your skin healthy.


10. Garlic:


How to Boost Your Immune System


It is founded in almost every cuisine in the world. It adds a little verve to food and it’s a must-have for your health. It also helps lower blood pressure and slows down hardening of the arteries. Garlic’s immune-boosting seem to come from a heavy concentration of sulfur-containing compounds, such as allicin.


11. Sunflower Seeds:


How to Boost Your Immune System


Sunflower seeds are full of nutrients, including phosphorous, magnesium, and vitamin B-6. It is also incredibly high in vitamin E, a powerful antioxidant. Vitamin E is maintaining immune system function.


12. Green Tea:


How to Boost Your Immune System


Green tea is full of flavonoids, a type of antioxidant. It’s also a great source of the amino acid L-theanine. It may aid in the production of germ-fighting compounds in your T-cells.


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How to Increase Immunity?


There 6 best ways to increase your immune system other than foods:


1. Diet:


How to Boost Your Immune System


A healthy and rich diet in antioxidants is essential to support your immune system. Which is rich in many fruits and green vegetables. Drinking a lot of water and steering clear of sugary beverages, like soda and energy drinks, may also help fend off infection by flushing out your system.


2. Exercise:


How to Boost Your Immune System


Working out regularly can prepare your T cells, a type of white blood cell known to guard the body against infection. In a 2006 study of 115 women, participants who engaged in moderate exercise (such as brisk walking) for an average of 20-30 minutes daily for a year about half the risk of cold.


3. Enough Sleep:


How to Boost Your Immune System


Sleep loss and stress overload increase the hormone cortisol, prolonged elevation of which suppresses immune function.


4. Hygiene:


How to Boost Your Immune System


Personal hygiene is very important for your health. Keeping your hands clean is one of the best ways to ward off illness, according to the Centers for Disease Control and Prevention. Make sure to wash your hands with warm water and soap before preparing food or eating and after coughing, sneezing, using the bathroom, or touching public surfaces.


5. Drink Less Alcohol:


How to Boost Your Immune System


Excessive consumption damages the immune system and increases vulnerability to lung infections.

6. Avoid Smoking:


How to Boost Your Immune System


It damages the basic immune defenses and raises the risk of bronchitis and pneumonia in everyone, and middle ear infections in kids.




In the above article, we have discussed how we can boost our immune system with the help of 12 immune system booster foods and some healthy ways. Health plays a major role in our life so, it’s our duty to keep staying healthy and strong. These foods would help to maintain your immune system in a good way.


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