10 Foods that Boost Immune System and Help Stay Healthy

Immune system of the body is a natural defensive mechanism that protects it against attacks and subsequent disease caused by bacteria, viruses, and other pathogens. The same system is also responsible for down-regulating immune responses against external harmless agents such as food, or body tissues.

In this blog, we’ve provided a list of 10 foods that help boost the immune system of the body keeping it healthy and functional. Let’s discuss!


Foods that boost Immune System


Citrus Fruits

citrus fruits

Suffering from common cold? Then, citrus fruits are your best bet. That’s simply because citrus fruits help build the immunity system of the body against common-cold-causing viruses. According to studies, vitamin C plays a crucial role in building white blood cells in the bloodstream and enhancing the immunity power of the body to counter these viruses.

Another study stated that since Vitamin C is neither produced nor produced by the body, it’s essential for you to consume it periodically. Some common sources of Vitamin C are – grapefruits, orange, tangerines, and lemons.




Broccoli is a storehouse of minerals. Packed with vitamins A, C, and E, and a wide array of antioxidants and fiber, broccoli is one of the best foods for improving the immunity system. However, you should remember the less you
cook, the more nutritious it remains.




Garlic is a key ingredient in almost all famous cuisine in the world. Apart from enhancing the taste of the food, it also plays a vital role in improving your immunity system.

According to a study conducted by the National Center for Complementary and Integrative Health, garlic is highly potent in countering infections, lowering blood pressure, and reducing the rate of hardening arteries. Another study
revealed that the presence of high sulfur-containing compounds, such as allicin, is one of the main reasons behind its high immune-boosting properties.




Similar to Garlic, Ginger is also a potent food for boosting the immune system of the body. Studies have revealed that Ginger helps reduce inflammation, which again reduces sore throat and other inflammatory diseases. Similar studies
have also stated that ginger also helps reduce nausea, chronic pain, and cholesterol.




Spinach is another food in our list that is a storehouse of minerals. It’s not only rich in Vitamin C but also a wide range of antioxidants and beta carotene. According to experts, these help increase the infection-fighting ability
of our immune systems. Just like broccoli, spinach is at its healthiest best when cooked as sparingly as possible. Light cooking maintains the vitamin A content in spinach and allows other nutrients to be released from the oxalic acid in it.



Yogurts have been used as a food to boost the immune system of the body for ages. According to experts, yogurts helps stimulate the immune system and fight diseases. However, always try to have plain yogurts rather than pre-
flavored ones that come with extra sugar. You can sweeten plain yogurt yourself by adding fruits and a spoonful of honey.

Recent studies have revealed that yogurt is also a great source of Vitamin D, that helps improve the immune system of the body and its defenses against disease-causing germs.



Turmeric is another essential ingredient in most cuisines. You’d feel surprised to know that this bright-yellow spice has been used as an anti-inflammatory agent in treating both osteoarthritis and rheumatoid arthritis. According to researches, high concentrations of curcumin in turmeric helps reduce muscle damage.





Papaya is yet another food that is loaded with Vitamin C.  According to experts, a single papaya is enough to supply 224% percent of the recommended daily intake of vitamin C by the body. Papaya also contains a digestive enzyme,
known as papain. Experts believe it is one of the most potent naturally-occurring inflammatory agents.


Green Tea

Both green and black tea are rich in flavenoids (a type of anti-oxidant). Several studies conducted on multiple occasions have revealed that green tea being rich in epigallocatechin gallate (EGCG), improves the body’s ability to combat disease-causing viruses and bacteria. Separate studies have revealed that green tea is also rich in amino acid and L-theanine, essential compounds that boost the body’s germ-fighting ability.


Sunflower Seeds

Sunflower seeds are rich in nutrients, including but not limited to phosphorous, magnesium, Vitamin E and B-6. It’s evident that Vitamin E plays a decisive role in regulating and maintaining the immune system of the body.

So, here was our list of 10 foods that boost the immune system of the body. Make sure to include some of them in your daily diet, and lead a happy and healthy life.