Improve Your Immune System with the help of these healthy foods

foods to improve immune system

The immune system deals with a wide variety of organisms that are encountered in the environment, by preventing the establishment of infections. So here in this article, we will discuss different healthy foods to improve the immune system.

Our immune system is unique in its ability to retain a memory of each attack, allowing it to respond and fight more efficiently to subsequent attacks by the same invader.

Hence, individuals rarely suffer more than once from the same infectious disease. It becomes our duty to keep our body immune system active so that our body remains healthy and disease-free.

Foods to Improve the Immune System

In this article you will know about healthy foods and fruits which help to improve the immune system.

Citrus Fruits

foods to improve immune system

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Citrus fruits help to improve the immune system. Intake of citrus fruits increases the production of white blood cells in the body which fight against the foreign Diseases and Infections that entered our body.

Even if anyone suffers from flu they are advised to have citrus fruits to increase immunity to fight against infections. Following are various Citrus fruits that contain a good amount of vitamin C.

  • Lemon
  • Grapes
  • Oranges
  • Limes
  • Clementine
  • Tangerine

As it improves the immune system so you are advised to eat citrus fruits daily Because your body does not produce or store it, you need daily consumption of vitamin C for continued health.

The recommended daily amount of citrus food for most adults is:

  • 75 mg for women
  • 90 mg for men


foods to improve immune system

Broccoli is rich in many vitamins and minerals like vitamins A, C, E. Not only this, but broccoli also contains fibers that help in digestion and antioxidants that fight against diseases and also helps in the removal of wastage from the body.

Broccoli is considered the healthiest vegetable among others. It is advised not to cook broccoli more, if possible steam is good as it keeps all the necessary nutrients in it.

Button mushrooms

foods to improve immune system

Mushrooms are very rich source of selenium. Selenium helps to prevent the production of destructive free radicals. So, if you are having low level of selenium in your body you should eat mushrooms.

Besides this, mushrooms are also rich in vitamins like riboflavin and niacin which help to improve the immune system.


foods to improve immune system

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Spinach is rich in many nutrients. One of the richest sources for the folate. Folate helps in building and repairing of the new cells and DNA.

Along with this, spinach also contains fibers that help in digestion, antioxidants like vitamin C, and many more which fight against diseases. Spinach should be eaten boiled or raw to gain its all nutrients.


foods to improve immune system

Eating yogurt stimulates the immune power in the body. Yogurt is rich in vitamin D. Vitamin D helps to regulate the immune system and helps to boost the immune system and the body’s natural defense mechanism.

Yogurt can be taken plain or you can sweeten it with some healthy fruits or you can add some honey for the taste.


foods to improve immune system

Shellfish are rich in zinc which helps in the normal functioning of the cells in the immune system.

Although shellfish contain other nutrients too but it is packed more with zinc. Following are some of the shellfish examples which are rich in zinc:

  • Crab
  • Oyster
  • Mussels
  • Lobster

You don’t need to eat this daily as our body required the recommended amount of zinc for the proper functioning of the immune system but if taken in excess it suppresses the immune system.


foods to improve immune system

Poultry including chicken and turkey are rich in vitamin B6. It is said that if you eat 3 ounce (85 Grams) of light chicken meat or turkey meat, you have fulfilled one-third of the daily requirement of vitamin B6 needed in the body.

Vitamin B6 has many roles in our body and in chemical reactions taking place in the body. One of the important functions of vitamin B6 is the formation of new as well as healthy red blood cells in the body.

Stock and Broth cooked by boiling chicken bone foods contain gelatin, chondroitin, and many other nutrients that help to improve the immune system and improves gastrointestinal functions.

Along with this if you are taking chicken soup it helps in reducing inflammation present anywhere in the body.


foods to improve immune system

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Papaya fruit is also rich in vitamin C. You can eat papaya daily in medium quantities. Besides this, papaya improves the digestive system as it contains papain which is a digestive enzyme.

Papaya also helps in reducing the inflammation as it has anti-inflammatory properties. 

Along with vitamin C papaya also contains potassium, magnesium, and folate which help to normal the functioning of the body.


foods to improve immune system

Kiwi is not generally considered a “superfood”, but it is actually a fruit with full of essential vitamins and minerals that create a positive effect on our health.

These brown fuzzy fruits have a sweet and slightly tangy flavor with green flesh inside, giving it a unique taste.

Kiwi has various nutrients such as vitamin C, folate, copper, potassium, antioxidants, vitamin E and vitamin K.

Green Tea and Black Tea

foods to improve immune system

Both green tea and black tea contain antioxidants that help in the removal of wastage from the body. Green and black tea contains epigallocatechin gallate (EGCG) which is a powerful antioxidant and helps to improve the immune system.

If you are drinking black tea, the fermentation process destroys all the powerful action EGCG while green tea is just steamed and all the antioxidant property remains as such or preserved.

Green tea also contains a good amount of L-theanine amino acid which helps in the production of components of T cell. T cells are fighting cells of our body.

Sweet Potato

foods to improve immune system

Sweet potatoes contain beta-carotene just like a carrot. Beta-carotene is transformed into vitamin A.

This vitamin A acts as an antioxidant that helps in removing waste products from the body and improves the immune system.

Besides this, it reduces the aging process in the body.


foods to improve immune system

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Garlic adds a unique flavor to the food and has many properties. Raw garlic helps in fighting against skin infection such as bacteria, viruses, and fungi. Garlic is being used in food since ancient times.

Garlic also helps to remove hard accumulation in the arteries and this is the reason that heart patients are advised to eat garlic raw or in food. It also helps to reduce blood pressure.

Garlic contains allicin which is heavy concentrated sulfur compound which helps to boost the immune system.


foods to improve immune system

Tomatoes contain a high concentration of vitamin C. It is said that if you eat one medium-size tomato daily (it contains 16 milligrams of vitamin C) which is sufficient to fulfill the requirement of vitamin C in the body and fuel the immune system of the body.

Vitamin C has a major role in strengthening the phagocytes and T-cells in our bodies. These cells fight against the infection present in our body and hence improve our immune system.

The deficiency of vitamin C lowers immunity and makes the body prone to infections.

Red Pepper

foods to improve immune system

Red pepper is the richest in vitamin C among others. Even it contains more amount of vitamin C than citrus fruits.

It is said that red pepper contains three times more vitamin C than Florida orange thus eating red pepper makes immunity stronger and also gives you a healthy and glowing skin.

Along with this red pepper also contains beta carotene. This beta carotene after convert into vitamin A which acts as anti-oxidant and helps in keeping eyes and skin healthy.


foods to improve immune system

Turmeric is being used by people in their daily food since ancient times because of its medicinal properties. It has an anti-inflammatory property which helps in reducing inflammation in the body.

It is more beneficial to the patient suffering from rheumatoid arthritis and osteoarthritis by reducing their symptoms.

Turmeric contains a high amount of curcumin (which gives turmeric yellow colour) which helps to improve the immune system.

Curcumin also prevents damage caused to the muscles due to injury and helps in rapid repairing of it.


foods to improve immune system

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Blueberries (and other fruits such as raspberries and blackberries) are an excellent source of vitamin C, which helps to protect cells from damage.

These fruits contain enough soluble fiber to slow the rate of sugar release into the blood and help to keep the digestive system healthy.

It provides low-calories. As part of a balanced diet, a wide variety of colorful fruits and vegetables are encouraged, and blueberries are a greater choice.


Healthy foods we have mentioned in this article will help to improve the immune system and prevent you from getting an infection from various diseases.

Precautions are very important. Don’t eat anything from the outside which is unhealthy for you. Drink plenty of water and stay hydrated.

Eat healthy fruits and foods which help to improve your immune system. Eat healthy and stay healthy!

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