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Boost the immune system naturally, 21 immunity system booster foods.


The Immune System in our body helps protect us from viral fever, flu, and diseases. So we have to boost our immune system, there are many ways to boost the immune system, but we should try to follow natural methods for boosting immunity.

1. Citrus Fruit-


Citrus Fruits may be the best option to boost your immune system. This fruit is not only delicious to eat, as well as a very good source of vitamin C is found in these fruits. Which helps in making plasma cells (white blood cells). Vitamin C helps fight disease in our bodies.

Some popular citrus fruits are-

  • Lemon
  • Orange
  • Mosambi
  • Grapefruit
  • Citrus reticulata

Our body can neither produce nor store vitamin C. These vitamins dissolve easily in water and get out of our body in the form of water. That is why you should eat foods rich in vitamin C daily for your health. Every citrus fruit has a good amount of vitamin C.

2. Red Bell Peppers-


Red Bell Peppers are great for your diet to boost your immune system. Red bell peppers have twice the amount of vitamin C than citrus fruits. It is definitely enriched with high amounts of vitamin C, vitamin A, and beta carotene. Vitamin C helps you to boost your immune system and maintain healthy skin. Vitamin A and beta carotene help in keeping your eyes healthy for good vision.

3. Broccoli-

Broccoli-is good-for-boosting-your-immune-system

If I say that Broccoli is not only a vegetable, but it is the best pack of vitamins for our health, then I think it is not wrong. Because Broccoli contains vitamins A, C, E, fiber and many other antioxidants.

Broccoli is good for boosting your immune system and also helps in fighting cancer. It is the healthiest vegetable to include in a regular diet. It's an easily available vegetable in any grocery store.

4. Spinach-

spinach-is good-for-boosting-your-immune-system

Spinach is on our list, not only for its abundant vitamin C. Rather spinach is a super-food, you can get many types of nutrients from it. Spinach contains vitamins A, C, E and K, magnesium, manganese, iron. Spinach contains all the necessary nutrition for our body. For maximum nutritional benefits, eat spinach raw or lightly cooked.

Green leafy vegetables are good for the eyes but spinach is the best among them. Spinach contains a high amount of antioxidants and folate which helps in creating new cells of the body and repairing DNA. Spinach is good food for our health and helps to boost our immune system.

5. Sweet Potato-

sweet-potato-is good-for-boosting-your-immune-system

Sweet Potato is loaded with beta-carotene, vitamin A, and antioxidants. Sweet potato is an immune booster food and is also good for our heart, teeth, and eyesight. Sweet Potato is an easy way to add more fiber and nutrition to our diet.

6. Garlic-

garlic-is good-for-boosting-your-immune-system

Garlic is highly used in every dish in the world. It not only improves the taste of your food but is also useful for your health. In early civilizations, raw garlic was used as a medicine to fight infection and bacteria.

Raw Garlic contains a high amount of sulfur-containing compounds, such as allicin which helps eliminate viruses and toxins from our bodies. Garlic has many such properties that increase our immunity.
According to research from the National Center for Complementary and Integrative HealthTrust Source, raw garlic can help lower blood pressure and lower your cholesterol.

7. Ginger-

ginger-is good-for-boosting-your-immune-system

We use ginger a lot to make tea. We also use ginger in some foods and desserts. Ginger contains a high amount of antioxidants which is necessary to boost the immunity of our body.

Ginger is rich in many remedial properties. Ginger can be very beneficial if we have the disease, cold, cough or sore throat. Many types of research have proved that ginger can help in reducing chronic pain, inflammatory diseases, cholesterol.

8. Tea-

tea-is good-for-boosting-your-immune-system

Tea is a natural antioxidant and immune booster. You can drink both green or black tea, both types of tea help us in fighting diseases and cold. Tea's antioxidant properties eject cell-damaging free radicals from our bodies and destroy them. Both types of tea contain many germ-fighting compounds, especially green tea which has a good source of amino acids that helps prevent many diseases.

9. Honey-

honey-is good-for-boosting-your-immune-system

You must have used honey in your daily life, honey is used most by those who follow the diet to lose weight. Honey has many antioxidant and antibacterial properties that can help to improve our digestive system and boost our immune system.

10. Elderberry -

elderberry-is good-for-boosting-your-immune-system

Berries are a full pack of antioxidants and vitamins that help to boost our immune system, especially in the Elderberry. Elderberry is a dark purple berry mostly founded in European Elder-tree. Berries can reduce inflammation, reduce stress and can also help protect our heart health. Some experts recommend Elderberry to prevent and relieve cold-cough and flu symptoms.

11. White Button Mushroom-

mushrooms-is good-for-boosting-your-immune-system

Mushrooms are an excellent option for boosting the immune system. White button mushrooms, in particular, contain high nutrients, the minerals selenium, vitamin B, riboflavin, niacin, essential amino acids. Mushrooms help boost immune function by increasing the production of antivirals and other proteins, which help cells while trying to protect and repair tissues.

12. Watermelon-

watermelon-is good-for-boosting-your-immune-system

Watermelon is not only to freshen us up, but it is an immune-boosting fruit. Ripe melon provides antioxidants called glutathione and vitamin B6. Our body needs these vitamins, antioxidants, nutrients, and compounds such as glutathione for our proper immune function.

13. Pineapple-

pineapple-is good-for-boosting-your-immune-system

Pineapple is a low-calorie sweet fruit. Pineapple contains vitamins, antioxidants and an enzyme called Bromelain. Which helps in the digestion of proteins and allows your body to use immune-boosting amino acids. Pineapples can help in building strong bones and boosting the immune system.

14. Papaya-

papaya-is good-for-boosting-your-immune-system

Papaya is another best fruit to increase your immunity. In single papaya, you can get 220% of recommended vitamin C of your daily requirement. Papaya contains many nutrients such as potassium, vitamin B, Folate. Papaya also contains a digestive enzyme called papain which has inflammatory reducing properties.

15. Pomegranate  Juice-

pomegranate-juice-is good-for-boosting-your-immune-system

Pomegranate Juice contains many immune-enhancing nutrients, such as vitamin C and vitamin E. Pomegranate juice helps in making blood cells in our body. Several laboratory tests have shown that pomegranate contains many anti-bacterial and antivirals properties that help fight many types of viruses including bacteria and flu.

16. Kiwi-

kiwi-is good-for-boosting-your-immune-system

Like papaya, Kiwi is also naturally full of vitamin C and essential nutrients. Kiwis are found in good amounts of folate, potassium, vitamin C, and other vitamins. Vitamin C increases the white blood cells (plasma cells) in our body to fight infection, other kiwi nutrients also work to heal the rest of our body And boost our immunity.

17. Yogurt-


Yogurt is very important in increasing our immunity. Yogurt is a rich source of vitamin D. Vitamin D reduces the chance of getting a cold or flu.
You can use yogurt every day in your diet, regular intake of yogurt helps in your weight management, good digestion, better immune system and reducing the chances of any diseases in our body.

Yogurt not only contains vitamins and proteins, but it also contains a good amount of Lactobacillus, Probiotics, and calcium which help in fighting diseases and also boost our immune system.

18. Dry Nuts-


Dry Fruits (Nuts) are easily available at any grocery store. Dried fruits such as almond pistachios and walnuts contain high amounts of vitamin E and healthy fats. Vitamin E is great for helping fight cold and bacteria.

Nuts are rich in vitamins, antioxidants and are also an excellent source of the mineral zinc, which actually helps to boost our immune system.

19. Dark Chocolate-


Dark Chocolate is delicious and healthy food. Dark chocolate has many health benefits, it contains a high amount of cocoa. Cocoa contains anti-inflammatory and phenolic compounds that can help strengthen our immune system and reduce inflammation in the body. Several results prove that dark chocolate intake affects the activity of genes that regulate the immune response, which helps to boost our immune system.

20. Turmeric-


Turmeric is also a natural immune booster with its therapeutic properties. Its most active compound in turmeric and especially curcumin is a scientifically proven antioxidant with major health benefits. Turmeric has the ability to prevent heart disease, Alzheimer's, cancer, and many diseases.

21. Wheat Seed-


Wheat Seeds are a good source of rich fiber, zinc, protein, and many vitamins include vitamins-B, E. Wheat seeds are the best choice in immune-boosting foods due to there antioxidant benefits. we should include wheat seeds in our diet. many dishes are available on the wheat seed.

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  2. These are amazing immunity boosting foods but also take Organic Chyawanprash to build strong immunity.