15 Common Foods That Boost Immunity and Fight Illness


A healthy immune system produces antibodies that fight off the viruses, bacteria, and other substances that cause illness and infection. You should develop habits like getting enough sleep, exercising, cleaning your hands, reducing stress, and eating a healthy diet in order to boost your immunity.

While common immunity-boosting foods may not be able to treat or protect you from viruses like the new Coronavirus, which the World Health Organization (WHO) has classified as a pandemic, some meals have been shown to improve your immunity, which can lessen the discomfort of viral symptoms.

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Top 15 Common Foods That Strengthen the Immune System:

The best strategy to bolster your immune system is to include particular foods in your diet on a regular basis. According to a number of studies, a balanced diet should contain a variety of fruits, vegetables, beans, pulses, etc. In addition, fruit juice, honey, and other such substances naturally include certain salts, sodium, potassium, and carbohydrates. What foods then help your immune system? Some of the best foods to strengthen your immune system are listed below:

Citrus-based foods:

Foods high in vitamin C that are at the top of the food chain. Vitamin C can help white blood cells grow, which boosts your immune system even though it may not be able to treat the condition. In the fight against infections, foods high in vitamin C are crucial. It cannot be produced by or stored by the body, so you must consume it daily to boost your immunity.

  • Orange
  • Lemon
  • Lime
  • Grapefruit
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Garlic has been a staple of human food for many years.It is believed that garlic works well to fight infections. Additionally, garlic has been shown to lower blood pressure and decrease artery hardening. Allicin, a compound found in this onion relative, is known to fight bacteria and infection, making it an essential part of a healthy diet for boosting immunity.


If you have a sore throat or other inflammatory diseases, ginger is thought to be a key component in lowering inflammation. Gingerol, which is present, is proven to help lessen chronic pain. Ginger can be incorporated into your regular diet to help strengthen your immune system.


The natural substance curcumin, which gives turmeric its vivid colour, is also a fantastic source of anti-inflammatory chemicals. Including turmeric in your diet can help you fight off anti-inflammatory problems and increase immune cell activity. Turmeric is frequently used in Indian cuisine’s curries. Making them with turmeric strengthens your resolve to battle infections.

Curd and Yoghurt

Curd and yoghurt include probiotics, which are living, active bacteria that are naturally present in our gut and digestive tract. These helpful bacteria help keep disease-causing infections out of the digestive system. Instead of flavoured or sugar-infused types, try to stick with plain yoghurt. As an alternative, you might sweeten the curd by adding fruit and honey. Additionally, they contain a lot of vitamin D, which enhances immune system regulation.


Your bones depend on vitamin D because it helps calcium get absorbed properly. By maintaining a strong immune system, this also aids in the prevention of illnesses. Although it is difficult to obtain the sunshine vitamin through a daily diet, foods like eggs are high in Vitamin D. You can eat eggs for breakfast or add them to curries to make them a regular part of your diet.

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White blood cell production and activity are both known to be elevated by mushrooms. This is very beneficial for preventing infections. You may add mushrooms to sabzi, pasta, or even your eggs to create a regular meal that can boost your resistance to illnesses.

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Black Pepper

In addition to having anti-inflammatory effects, black pepper also reduces intestinal gas. As it warms the body when consumed, black pepper aids in controlling sweating by eliminating toxins from the body. Your immune system will be strengthened by its antibacterial and antioxidant properties.


Tulsi, also referred to as Indian basil, has a number of medicinal benefits that can help with conditions like asthma, respiratory infections, fever, and lung issues. You may just add it to your water to drink or you can add it to your tea. Tulsi has a reputation for destroying germs, and its scent also improves mental wellness.

Bell Peppers

Although we are aware that citrus fruits contain vitamin C, veggies like red or green bell peppers have twice as much of the vitamin as citrus fruits. Beta carotene is also abundant in bell peppers. These vegetables help you fight infections thanks to their abundance in immune-stimulating qualities.

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Sunflower Seeds

Magnesium, phosphorus, and Vitamin B-6 are all found in sunflower seeds. But Vitamin E, a superb antioxidant, is the most crucial of all. Immune system strength is increased as a result of vitamin E’s ability to control and sustain it. They can be roasted and eaten, or you can add them to salads or shakes.

 Leafy Greens

Your daily vitamin consumption can be greatly increased by eating a variety of green and leafy vegetables, such as kale, broccoli, and spinach. As one of the finest foods to strengthen your immune system, broccoli is a nutrient-rich food that is high in vitamins A, C, and E. You’ll be better able to battle the infection thanks to spinach’s abundance of antioxidants and vitamin C.


Because tomatoes contain a lot of vitamin C, they are a fantastic source for preventing infections. The t-cells and phagocytes in your body—two important parts of the immune system—are known to be strengthened by vitamin C. Any decrease in these two factors has the potential to impair your immune system.


Vitamin E and good fats are found in nuts like almonds and walnuts. Additionally, they provide magnesium and fibre that help with digestion. These nuts are well known for their anti-inflammatory qualities, which are an excellent source of power to fight illnesses.

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