20 Foods You Should Eat To Boost Your Immunity

20 Foods You Should Eat To Boost Your Immunity

If you are a person who often catches a cold and flu when the weather changes, and you need to pop a pill for the same, then it looks like you have a weak immune system. It is made up of various cells, tissues, and organs that fight pathogens that may enter our body. You should include certain food items that boost your immunity and may save you from catching a cold. Read on to discover these items:

1 Yogurt

Yogurt is a source of Vitamin D. It regulates the immune system of our body. Include plain yogurts in your diet rather than the flavoured one as the latter is loaded with sugar. You can add fruits to make the yogurt tasty. It helps to fight diseases by boosting our body’s natural defence.


2 Papaya

Papaya is a fruit having Vitamin C. They reduce the duration of common cold and help in improving the immune system. It has a digestive enzyme called papain that has anti-inflammatory effects. They also have potassium, folates, and Vitamin B for the healthy functioning of the body.


3 Sunflower Seeds

Sunflower seeds are rich in nutrients like Magnesium, Vitamin B-6, and Phosphorous. They are rich in Vitamin E which is a powerful antioxidant. It helps in maintaining and boosting the immune system.


4 Turmeric

Turmeric is a known ingredient which is used to make delicious curries and food. Curcumin is a compound which improves the response of one’s immune system. It has antioxidant and anti-inflammatory properties.


5 Spinach

Along with Vitamin C, Spinach is rich with antioxidants and beta-carotene which increases the ability of the immune system in fighting infections. You should not overcook it, so that it retains its Vitamin A property and other nutrients.


6 Garlic

Garlic is used in almost every dish as it enhances the taste of the food. It helps in lowering the blood pressure. It has a sulfur -containing compound called Allicin which boosts the immune system, and protects one against various infections.


7 Almonds

Along with Vitamin C, Vitamin E also boosts the immunity system of our body. Nuts like Almonds are rich in Vitamins and healthy fats which are necessary. Have a half cup of almonds as it serves the recommended intake of Vitamins required by our body.


8 Dark Chocolate

It’s hard to believe, but dark chocolate improves the immune system. It contains theobromine which is an antioxidant which protects the body cells from free radicals. You should eat dark chocolate in moderation because it contains a high number of calories and saturated fats.



Sweet Potato

Sweet Potato is rich in beta-carotene which is a rich source of Vitamin A. It is an antioxidant which makes both skin and our immune system healthy. It guards the body against infections and helps in fighting the germs.


10 Red Bell Pepper

For those of you who want to avoid sugars in fruits, then Red Bell Peppers are an excellent alternative. They are rich in Vitamin C and beta-carotene which boosts our immune system. Beta-carotene also keeps our eyes and skin healthy.


11 Ginger

We almost turn to ginger every time we feel sick. Be it cough or cold; ginger always comes to our rescue. It relieves a sore throat and nausea. Ginger tea also helps fight against cough, cold, and flu. It plays an important role in boosting our immunity.


12 Green Tea

Unlike Tea and Coffee, Green Tea has a little amount of caffeine which proves to be an alternative. It contains antioxidants called flavonoids which may reduce the risk of common cold. It has Le-theanine which is an amino acid which helps in the production of germ-fighting cells.


13 Kiwi

Just like Papaya, Kiwi is rich in many nutrients like Folate, Vitamin K, Potassium, and Vitamin C. It helps in boosting white blood cells to fight against any foreign body and thereby, improving our immune system.


14 Tomatoes

Tomatoes are an ingredient required in every food item we prepare at home. They are a rich in Vitamin C and prove to be beneficial whenever a person falls sick. It boosts our body’s phagocytes and t-cells which are the two main components of our immune system.


15 Broccoli

If you catch a cold often, then you should include Broccoli in your diet. It is rich in Vitamin A, Vitamin C, Vitamin K, and Fiber. It contains an antioxidant called sulforaphane which fights against free radicals in our body and prevents us from being sick. You should avoid cooking broccoli or cook it as little as possible to keep its beneficial nutrients intact.


16 Apple

It is rightly said that if you eat an apple everyday, you tend to remain healthy for a long period of time. Apples prevent various common illnesses like common cold and cough. It contains an antioxidant called phytochemical which helps boost the immunity and reduce the risk of many chronical diseases.


17 Honey

Honey tastes good and also helps to prevent cold. It relieves itchy and sore throat as it acts as an antibacterial medicine, which kills many germs in our body who make us fall sick often.


18 Fennel

Intake of fennel provides relief from the symptoms of flu. They have phytochemicals which act as an antioxidant. It also has soothing effects on people suffering from Diarrhoea, Conjunctivitis, Fever, and Stomach Aches. They have flavonoids which is an anti-inflammatory agent.


19 Eggs

Eggs, especially its yolk is a rich source of Vitamin D which helps in regulating and strengthening our immune system. It helps to prevent the symptoms of common cold and diseases related to the respiratory tract.


20 Extra Virgin Olive Oil

Extra Virgin Olive Oil has proven to boost and strengthen the immunity of our body. It has a high content of polyunsaturated fatty acids which acts as an anti-inflammatory agent. It helps the immune system to fight against pathogens and any foreign body.