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Top 18 Food To Increase Immunity Effectively

Our immune system is our defense mechanism against the outside virus, and it should be strong enough to fight the diseases. Our daily habits, lifestyle as well as the food we consume contribute to our immunity. Foods to increase immunity may help enhance the immune system, which requires balance and harmony to function correctly.

Food to Increase Immunity

Best Foods To Increase Immunity

With a healthy diet and foods to boost immunity, it is essential to properly understand the human body’s needs to ensure the diet regime supports building better health. These food items to increase immunity may help fulfill the nutritional deficiencies and enhance the metabolism, making you feel more energetic and healthy.

The following are the perfect food for the immune system:

1. Broccoli

Broccoli is one of the best food to increase immunity. It is packed with essential nutrients like Vitamin A and C, fiber, and antioxidants that make broccoli a superfood! Alongside its many health benefits, broccoli keeps you safe and helps to prevent any infection-causing germ, viruses, or bacteria.


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2. Citrus Fruits

Known as the best source to boost your immunity, citrus fruits are full of antioxidants and help produce white blood cells that help fight infections. Being foods high in Vitamin C, which the body cannot produce independently, citrus fruits fill the deficiency.

Citrus Fruits
  • 75 mg for women
  • 90 mg for men

The most commonly recommended citrus fruits are:

  • Lemon/ Sweet Lemon
  • Grapefruit
  • Oranges
  • Limes
  • Tangerines

3. Red Bell Peppers

red bell peppers

Compared to citrus fruits, red bell peppers contain almost three times vitamin C and are also a great source of beta carotene. Our bodies can turn the beta carotene into vitamin A and thus help fulfill the Vitamin A requirement as well! The vegetable also plays a significant role in keeping your skin healthy.

4. Berries

Immunity booster Berries

Berries like blue and blackberries are rich in flavonoids and are an incredible immunity-boosting food. These flavonoids not only boost immunity but also help people with diabetes. A perfect berry smoothie every day in the morning will keep you fit and strong.

You might like: Benefits of Berries

5. Garlic

Garlic immunity power increase food

Garlic is a versatile food item and is used in various kinds of cuisine all over the world. It has a distinct flavor that makes it popular and loved by many. What a lot of people don’t know is that garlic is a great immunity power increase food. It helps in fighting diseases and contains compound allicin that works excellent for the body’s immunity. So, include garlic in your dish not just for a dash of taste but also for better immunity.

6. Spinach


Spinach is an all-time favorite among health-conscious people, and the best part is that it works great for immunity. The only thing to note here is one should not cook spinach for a long time. Cooking spinach for long may destroy its nutrients and decrease its ability to fight infection. The best way to consume spinach for boosting immunity is by making a green spinach smoothie!

7. Almonds

Almonds best food to increase immunity

When it comes to fighting cold and illness-causing bacteria, you should trust almonds for sure. It is rich in Vitamin E, and that may help you boost your immunity to great extents. Almonds have healthy fats too that are required by the body to function correctly. With a handful of almonds each day, you can keep yourself fit and safe!

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8. Sprouts


Sprouts are pretty popular among fitness lovers since it’s low-calorie and rich in fiber. Apart from that, sprouts are also rich in vitamin B and C, contributing to an improved immune system.

9. Turmeric


Turmeric is a favorite ingredient in Indian cooking and is used to make several traditional recipes. It has impressive antibacterial properties and is equally suitable for the immune system also. Turmeric is an immunity power that increases food and has anti-inflammatory properties! The best way to use this food for immunity is by preparing turmeric tea for yourself and your family.

10. Yogurt


Yogurt is a healthy and delicious way to increase immunity. It is filled with vitamins and antioxidants that fight inflammation and keep you fit. It keeps the body fit from the inside and also keeps it cool. There are many yummy ways to consume yogurt: you can pair it with chopped fruits or eat it with your favorite granola, and you’re good to go!

11. Kiwi


Kiwis are a nutrient-rich fruit and are used to make many exotic salads and desserts. It contains vitamin C and K that boost the production of blood cells in the body. This helps in fighting infections and keeping you fit and healthy.

13. Sweet Potato

Sweet Potato

Eating sweet potatoes may be a good idea if you’re trying to work on your immunity. This vegetable is one of the best sources of beta-carotene, a vital compound for the immune system. People who regularly consume sweet potatoes have observed better immunity and health over some time.

You might like: Sweet Potato Benefits

12. Poultry


Boosting your immunity does not mean that you have to rely on fruits and vegetables. Chickens can also help you stay healthy! It enables you to get rid of the cold, and there’s nothing that works like a hot chicken soup for a patient with a cold. It contains vitamins that fight inflammation and help in the production of healthy blood cells.

14. Shellfish


Shellfish promotes the growth of immune cells and helps the body to function at its best. How? Shellfishes are a powerhouse of zinc that does the job here! Here are a few delicious options that you could try for a better immunity!

  • Oysters
  • Crab
  • Shrimp
  • Lobster
  • Scallops

The ideal quantity of zinc in the daily dose is as follows:

  • 11 mg for adult men
  • 8 mg for most adult women

An excessive quantity of zinc can hamper your immune system more than it heals. Although the above-mentioned immune system booster foods can have a great positive impact on your health, these foods for strong immune systems can do wonders when taken with the right consultation.

15. Green Tea

Green tea food items to increase immunity

It is not unknown that green tea is one of the healthiest drinks in the world. It is a powerhouse of essential antioxidants and minerals that help keep infections and bacterias at bay. Green tea is a great option that you can have daily as it is super easy to make!

You might like: Benefits of Green Tea

16. Sunflower Seeds

Sunflower Seeds

Sunflower seeds are quite a rage these days, and people worldwide have started to include them in their diets. It contains vitamins B and E and minerals like magnesium and phosphorus that work great together to support the body’s immune system. You may use these seeds as a part of your salad dressing or add them to your smoothie/smoothie bowl!

17. Ginger


You might have observed that whenever a person falls sick, the elders in the family advise taking ginger. It’s more of a traditional practice, especially in India, because ginger has been famous for beating illness since time immemorial. It fights against nausea and sore throat and also helps to reduce inflammation. 

18. Papaya


Papaya is rich in vitamin C and also contains an enzyme called Papain that has impressive anti-inflammatory effects. The fruit is readily available, especially in summers, and it’s best to have them as it is. Ripe papayas taste best and are packed with essential minerals like potassium, magnesium, and folate. So, the next time you are out for your fruit shopping, take home papaya with you.

We hope that this list of food to increase immunity helps you. Adding these food items to your diet will give you the strength you need to fight conditions easily.

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