17 Foods That Boosts The Immune System Naturally

In this article you will get the knowledge about what you should eat to boost your immunity power naturally so that the food you eat that make your immune system strong, and if you want to prevent illness like flue and other viral infections like Covid-19 so you need to focus on your diet and following are some diet and foods that will help to make a powerful immune system.

Which foods boost your Immune System Naturally?

To live a healthy and energetic life balanced diet plays a vital role to prevent from illness and become healthy. Following are some foods that will help to boost your immune system naturally:

17. Kiwi

Kiwi is a special type of fruit which has similar nutrients and properties same as Papaya.
Kiwi is rich in folate, potassium, Vitamin k and Vitamin C. Vitamin C helps to boost white blood cells to fight infections and bacteria.

16. Turmeric


Turmeric is widely used in foods and meats to enhance the texture and taste of food in many regions and country. Turmeric is also a great medicine against osteoarthritis. Turmeric contain curcumin which reduces the excess muscle damage in our body as it also helps our immune system to work properly.

15. Garlic Paste


From the historical era garlic is often used to make a powerful immune system as it has immune boosting properties and agents. Garlic has antifungal and anti-bacterial properties. Garlic helps to prevent from illness and common colds. Sudden researches also shows that garlic can also reduce rates of different types of cancers.

Ways to eat Garlic:

  1. Making paste of garlic by grinding

  2. Garlic soup

  3. Chewing Garlic every morning

14.  Ginger

Antioxidant compounds in ginger root have immune-boosting properties. Normal metabolic processes in the body, infections, and toxins can be easily maintained and controlled with ginger. Antioxidants in foods like ginger help guard against arthritis, cancer, neurodegenerative disorders, and may other conditions. Grate some fresh ginger and steep it in hot water to make tea which is useful for our body.

Ways to eat ginger:

  1. Steep it on hot water a drink a cup of tea

  2. Honey with ginger

13. Pumped Watermelon


Watermelon is an immunity boosting fruit which is full of vitamin, protein i.e. Vitamin A, Vitamin C, Vitamin B6 and glutathione. Glutathione and these vitamin are highly essential to make a powerful immune system.

Ways to eat Watermelon:

  1. Enjoy frozen watermelon

  2. Make a full glass juice of watermelon with lemon

  3. Make a salad of watermelon with lemon and mint at the top

12. Sweet Potatoes


Sweet potatoes has a lot amount of Vitamin A and Vitamin C with 100 calories. Sweet potatoes helps you to improve immune system, helpful for great skin. These are also cholesterol free and fat free food with full of fiber to help to grow your body.

Ways to eat Sweet potatoes:

  1. Sweet potato pie

  2. Twice baked Sweet potato
  3. Sweet potato fries and chips
11. Green Tea

If you are a tea lover than start both Green Tea and Black Tea as these are antioxidant which helps to enhance your immune system. Green Tea is a source of amino acid L-theanine which is aid for germ fighting compound in T cell.

10.  Spinach

Spinach is rich in Vitamin C and anti-oxidant which increases the infection fighting ability of you immune system. This vegetable is easily available, cheap and easy to prepare. Spinach also has calcium, iron, magnesium, potassium, Vitamin A and folate (one of the B-vitamins which is needed to make red and white blood cells in the bone marrow, convert carbohydrates into energy, and produce DNA and RNA in our body) which are essential to our immune system.
NOTE: Spinach should cooked as little as possible to retain its nutrients.

9. Yogurt

Yogurts with labeled live and active cultures should be preferred which will stimulate immune system and metabolism. You should prefer plain yogurt rather than mixed yogurt and you eat eat with pure honey also. Yogurt contain Vitamin D which helps to regulate natural defense ability of our body against pathogens and bacteria.

8. Sunflower seeds

As we know sunflower is a significant plant that gives us oil as well as sunflower seed. Both oil and seeds are useful in our daily life but sunflower seeds are essential to boost our immune system. Sunflower seed is full of Phosphorous, Magnesium, Vitamin B6 and Vitamin E also. Vitamin E is powerful antioxidant and also regulate immune system.

7. Almonds

Almond is a power house for fighting and preventing colds and diseases as it is filed with Vitamin E and Vitamin C which plays a significant role to boost your immune system. A small dose of almonds is recommended in daily amount. Almonds are also useful for improving brain power and memory usage.

Ways to eat Almonds:

  1. Chewing Almonds only

  2. Dip in water for 2 hours and eat it

6. Papaya


Papaya is fully loaded with Vitamin C which gives you the fully diet of Vitamin C in a single fruit. It has digestive enzymes and potassium, magnesium which is beneficial for immune system and overall body.

Ways to eat Papaya:

  1. Peeling papaya skin and eat it

  2. Papaya salad or juice

5. Broccoli


Broccoli is the powerhouse of nutrients and vitamin which is essential for immune system and our body also. Broccoli is full of Vitamin C and B vitamins i.e. B1, B2, B3 and B6 with potassium, zinc, and iron also. Together these vitamins are helps to run your immune system at a powerful level so always say Yes to Broccoli.

Ways to eat Broccoli:

  1. Salad of Broccoli

  2. Roasted Broccoli

  3. Broccoli with cheese soup

4. Pomegranate Juice


Research has shown that Pomegranate has a beneficial compound which prevents the growth of harmful bacteria. There's also evidence pomegranate compounds prevent the growth of bacteria in the mouth that contribute to disease. Pomegranate also fights with bacteria and virus which is beneficial for your gut and to boost immune power.

Ways to eat Pomegranate:

  1. Cool down pomegranate with lemon on summer days

  2. Making Salad with oranges and pomegranate seeds

3. Apples


There is a quote that says" An apple a day keeps the doctor away" it is said because has strong agents that will help to boost your immune system. Apple contain lots of various vitamins such as Vitamin A, B vitamin i.e. B1 and B2, Vitamin E and Vitamin C also which are essential for a proper function of immune system. Apple also contain Pectin which is a type of fiber that feeds the bacteria in guts and helps to make a healthy metabolism.

2. Citrus Frui


Citrus fruit is one of the best source for Vitamin C which helps to prevent cold by boosting your immune system as it increases the amount of white blood cells which are key agent to make a powerful immune system which fights against infections and harmful pathogens. Studies also shows that Vitamin C also helps to improve and control diseases like pneumonia, malaria, diarrhea and other diseases. Citrus fruit include grapes, oranges, lemons and lime. Our body can't store Vitamin C so we should pursue it in daily basis to make our body healthy. You can eat Citrus fruit at any time, easily available and can be be eaten with any meal

1. Red Bell Peppers


If you think Citrus fruit has more vitamin C then other fruits then you might be wrong because Red Bell Peppers has double amount of Vitamin C and other nutrients than Citrus fruit. Besides boosting immune system Vitamin C can also help you to maintain smooth and glossy skin. Red Bell Peppers is also full with Beta Carotene which is necessary for Skin and eye for long sight vision.

Conclusion:

These are some of foods that you should prefer in your daily life to make a powerful immune system so that you can be healthy. These are all naturally available fruits and vegetables you may also have Avocado, Green leaf plants and yellow fruits also.