8 Foods That Boost the Immune System


Because of this pandemic, you are mostly being advised to stay safe and eat healthily. Eating right plays a main role in keeping you well for a longer period. Without a doubt, one can avoid the risk of getting affected by the virus with the right diet that supports the immune system.

Eating immunity boosting foods shouldn’t be followed only during this pandemic. Make this part of your daily health regimen, which can do wonders for your body, such as boost your metabolism, decrease fat storage and keep the diseases and flu at bay.

Yogurt and Fermented Foods

Yogurt and some fermented foods like kimchi, sauerkraut, and pickled vegetables contain good bacteria called probiotics. It stimulates the immune response and helps it to fight diseases and promote good bacteria growth in the gut.

.Next time when you crave for those sugary jalebis or ice-cream go for one cup of yoghurt with some fruits which will give you the nutrients to fight the cold and flu as they are fortified with Vitamin D. Adequate levels of vitamin D in your body reduces the risk of catching colds.

Green Leafy Vegetables

Dark green leafy vegetables like broccoli, spinach and cabbage are considered to be the good source of vitamin A, C and E as well as fibre, antioxidants and folate. These vitamins play a significant role in the proper cell function, as well as development. Try and include them in a mixed vegetable, salad or soups.

Dry Fruits and Nuts

Dry fruits like dates, almonds and walnuts are the superfoods that contain essential vitamins and minerals for maintaining good immunity. It also contains riboflavin, niacin, and Vitamin E. Consuming nuts keeps the cells healthy and helps you to react to stress in a better way. Make a homemade protein bar out of it for good nutrition and to reduce your hunger pangs or cravings.


Mushrooms are loaded with antioxidants, B vitamins and are a good source of protein as they contain all 17 essential amino acids required by the body. Also, B vitamins play an important role in changing healthy immune functions while selenium in it has been known to decrease the risk of severe infections. You can try mushroom vegetable or mushroom omelette or use them in a mixed vegetable.

Hot Soups

Hot soups are a perfect nutrition loaded fix for those days when you want to eat light. For instance, chicken soup is good for hydration and contains a good source of starch and protein. Moreover, the herbs and flavourful notes of ginger, onions, garlic make it a perfectly delightful meal and gives the boost to your immunity. If you are a vegetarian, a bowl of delicious hot vegetable soup will also suppress coughing, fever, pain and de-clog your nasal passages.

Meat Products

Whether you like seafood, fish chicken, beef or pork, all of these contain a vital nutrient called protein that our body needs for building and repairing its tissues. It is also the main component for white blood cells and responsible for fighting infections. Consuming an adequate amount of meat daily gives your body a fighting chance against various foreign organisms or infections. Iron, omega 3, zinc, vitamin B present in fish and seafood keep up your defence mechanism.


A good cup of green teablack tea or masala chai can actually build your immunity. Tea contains flavonoids, antioxidants, and polyphenols that destroy free radicals that damage healthy cells and also cause premature aging. Green tea is a good way of hydrating your body. Masala chai contains cinnamon clove and herbs that are good for the immune system and works against the infections.

Indian Spices

Indian foods contain lots of spices like asafetida, mustard, turmeric, fenugreek, coriander, ginger, garlic, cinnamon pepper, curry leaves and cloves that are considered to be immunity-boosting spices. They also help in good digestion and eliminate the sinuses from the body.

Maximize the health of your immune system by including these eight immunity-boosting foods to your diet.

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