10 best food to boost immune system


10 best food to boost immune system: you want to boost your immune system during this epidemic situation, but you don’t know how to boost the immune system.

So, don’t worry about it we are here with the 10 best food to boost immune system and I am sure you will get much help from this post.

If you want to stronger your immune system then you have to improve your daily food lifestyle and you have to add the powerful immune booster mentioned below.


This food is just for boosting the immune system. we didn’t claim that it will recover you from any disease.

This food is just for improving the strength of your immune which helps you to fight the disease. This tip is very beneficial for the current epidemic which is the Covid-19 epidemic.

Now, let’s talk about food that boosts immunity

Food that boost your immune system

Food to boost immune system: Here is the list of 10 food to boost immune system and you have just to read it and buy it from your nearest grocery shop and have to use daily in a perfect manner. let’s start the counting

1. Citrus fruits

food to boost immune system

As you know or you have ever listened to that Vitamin C is good for immunity and you may have listened from doctors that if you feel week take vitamin C capsule or eat food that contains vitamin C

The citrus food contains vitamin C which is very useful for increasing white blood cells of the body, which are the soldier to fight infection and disease.

Almost every citrus fruit is rich in vitamin C and it is very easy to add them to your food. Some of the citrus fruits are: –

  • Lemons
  • Grapefruit
  • Oranges
  • Tangerine
  • Limes
  • Clementine, etc.

These are the list of some best citrus food. There would be a question in some people’s minds that why we need vitamin C producers? So, as I inform you that our body doesn’t produce vitamin C we have to provide it to our body manually.

The recommended amount of Vitamin C for an adult to become healthy is:-

  • 75 mg for women
  • 90 mg for men

2. Garlic

food to boost immune system

Garlic is found in almost all food in the world. It adds some flavor to your food and it is very good for your health.

Garlic contains some compound that helps to boost the immune system and helps to fight with infections.

Garlic contains compounds like alliin when garlic s chewed or crushed its compound turns into allicin which is the main active ingredient in garlic.

Allicin contains sulfur, which gives garlic its smell and taste. As allicin is unstable, so it quickly converts to a Sulphur containing compound which gives garlic its medicinal properties.

These have been shown that garlic compounds boost the immune system and help in disease-fighting.

3. Red bell Peppers

food to boost immune system

Not only citrus fruit contains vitamin C, but Red bell peppers also contain vitamin C in fact it contains more vitamin C than citrus fruit. Red bell pepper contains 127 mg which is 3 times of Florida orange which contains only 45 mg.

Red bell peppers are also a very rich source of beta-carotene, which boosts the immune system, and in your body beta carotene converts into Vitamin A which helps to keep your eyes and skin healthy.

Red Bell Pepper productivity: The bell pepper is native to central and south America. China is the world’s largest producer and distributers of bell peppers. You can found it in almost every grocery near you.

4. Yogurt

food to boost immune system

Yogurt is very rich in vitamins and protein, it also contains lactobacillus a probiotic that helps fight infection and disease it also boosts your immune system.

Try to bring plain yogurt instead of flavored one which contains a lot of sugar. Bring your plain yogurt and sweeten it yourself by adding healthy fruits or by adding honey in it.

Yogurt is a great source of vitamin D, so try to buy yogurt of a good brand which are filled with vitamins. Vitamin D helps to regulate the immune system too and boosts the body’s defense against diseases.

5. Almonds

food to boost immune system

Almonds are included in a good source of protein almond recommended for healthy food by the US department of agriculture.

Almonds contain vitamin E which is much beneficial for boosting the immune. This powerful antioxidant is the key to a healthy immune system.

Daily consumption of almonds may reduce the risk of heart disease by lowering blood levels of LDL cholesterol.

Almonds productivity: The main producing country of almond is the united states, which is 68% of the world production and the rest is produced in Spain, Italy, Greece, Iran, Tunisia, Morocco, Portugal, and other countries with small production.

you can find the best quality almonds near your grocery shop or you buy it from amazon. Buy it from amazon.

6. Turmeric

food to boost immune system

Turmeric is used as medicine in many houses. Turmeric is a key ingredient in many curries. It is also used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis. but there is no high-quality evidence from clinical trials on humans that curcumin reduces inflammation as of 2017 research.

Turmeric contains a high concentration of curcumin, which gives color to turmeric and can help decrease induced muscle damage. Curcumin has an immune booster and an antiviral.

Other info: Turmeric paper is also an indicator that is made up of turmeric. It dispersed in water is yellow under acid and brown under alkaline conditions.

7.Sunflower seeds

food to boost immune system

Sunflower seeds are rich in nutrients which include phosphorous, magnesium, and vitamin B-6 and E.

Vitamin E is very important in generating and maintaining the immune system. Sunflower seeds are incredibly high in selenium. Its 28 gram contains nearly half selenium which is the average adult need of the day.

The sunflower seeds are also composed of other nutrients like water 5%, Carbohydrates 20%, total fat 51%, and Protein 21%.

Production of sunflower seeds: In 2017, The production of sunflower seeds is 52 million tonnes, 27 million tonnes in Ukraine and Russia, and 25 million tonnes in the rest of the country.

8. Broccoli

food to boost immune system

Broccoli is a very high nutritional food with vitamins and minerals in it. Broccoli contains vitamin A, C, and E, as well as it contains fiber and many antioxidants too.

Broccoli is the best healthiest vegetables you can add to your food list. Steam your food to keep maximum nutrients in your food.

Let’s talk about the nutrition of broccoli, a 100 gram of raw broccoli provides 34 calories and is a very rich source of vitamin C and vitamin k. It also contains a moderate amount of several vitamin B.

Raw broccoli contains 89% water, 7% carbohydrates, 3% protein, and has negligible fat.

Broccoli production: In 2017 the global production of broccoli was 26 million tonnes 73% of total production is from China and India and the rest was from other countries.


food to boost immune system

It is also the best food to boost immune system. Spinach is rich in Vitamin C and also has many antioxidant and beta carotene, which both increase the fighting ability of the immune system to fight infections and disease.

Spinach is the same as broccoli, spinach is very healthy when it is cooked lightly. light cooking makes it easier to absorb vitamin A and allows other nutrients to be released from oxalic acid, an antinutrient.

If you think that spinach is just for good eyesight then you are totally wrong it is also the best option for your immunity.

Spinach production: In 2018 the world production of spinach was 26 million tonnes in which 90% was produced from china and the rest are from other countries.

10. Kiwi

food to boost immune system

Kiwi is full of many essential nutrients which include folate, potassium, vitamin K, and vitamin C.

Vitamin C boosts the immune system of the body for fighting infection and disease, Kiwi is very beneficial for body functioning.

Kiwi Production: In 2018, the global production of kiwi was 4 million tonnes, in which approx 50% of production was from china and the rest was from other countries.

How can I boost my immune system fast?

You can boost it by having a healthy diet which you can follow from the above list, but you have to do some extra things to boosting immunity. So, here are some lists for boosting your immune.

  • Don’t smoke
  • Exercise regularly
  • Maintain a healthy diet
  • Try to reduce stress or even don’t take the stress
  • Try to get a perfect sleep
  • Maintain a healthy weight
  • Follow the food listed above

These are the list you have to do as can understand after seeing the list that it is beneficial for you.

How can I naturally boost my immune system?

You can take healthy food to boost immune system which we have discussed earlier and there are more natural ways to boost immune system.

  • Drink plenty of waters
  • Exercise regularly
  • take less stress
  • Eat a balanced diet
  • follow the food given above

Foods to boost immune system in HIV patients

Those people who are HIV positive have to take extra vitamins and minerals to help repair and heal damaged cells. People who are HIV positive have to eat food with these vitamins and minerals which help them to boost immunity is:

  • Vitamin A and beta carotene: Beef liver, sweet potato, spinach, carrot, cheese, milk, pepper.
  • Vitamin B: Milk, Eggs, meat, fish, shellfish, dark green vegetables.
  • Vitamin C: Kiwi fruit, papaya, spinach, broccoli, yogurt, citrus fruit.
  • Vitamin D: Salmon, Mushrooms, tuna, fish oil, Yogurt, Almond milk.
  • Vitamin E: Vegetable oils, Nuts, Almonds, peanut, Sunflower Seeds, Green vegetables.

More ways to prevent infection

You can prevent disease by taking a variety of proper nutrition. Eating just a few kinds of food will not much boost your immune so that you can fight from flu and infectious disease. For that, you have to eat every healthy thing, means you don’t have to take a single vitamin much you have to take an equal amount of all vitamins.

Food to avoid immune boost

Keep in mind that taking healthy food only is not the way to improve the immune. If you are taking healthy food and junk food too then it will not work for you. So, you have to keep sure you don’t take the type of food which is mentioned below.

  • Soda
  • Processed foods
  • Foods and drinks high in sugar
  • Refined carbohydrates
  • Alcoholic beverages

This type of food hurts your immune system so be careful.

What are the signs of a weak immune system?

Food to boost immune system: During this covid-19 epidemic, everyone is taking precautions to keep healthy. Everyone is maintaining a perfect social distancing and washing their hands regularly but you know this is not enough for you.

Apart from this, you have to keep your immune strong too. Immune will fight from the infection which enters your body but you may also willing to know that is my immune weak or strong?

So, If you have this problem then here are the symptoms of a weak immune system which is listed below.

  • Your stress level is sky high
  • Your wound is slow to heal
  • You have a frequent infection
  • You always have a cold
  • You always feel tired

If you have any of these symptoms then start a balanced diet to improve immune systems.

At what age does your immune system weaken?

Immune of your body weaken after the age of 65 years but don’t worry you can keep your immune stronger by following some steps which are shown above and keep in mind you have to left the bad habit for a strong immune system.

What is the best juice to boost your immune system?

food to boost immune system

Food to boost immune system: You can add a healthy juice item to your list to boost your immune system. This is a healthy and tasty way to get immune boosted. As the list of healthy juice is given below.

  • Citrus juice like orange juice and grapefruit juice.
  • Apple juice
  • Carrot juice
  • a mixture of Beetroot, Carrot, Ginger, and apple juice
  • Tomato juice
  • Strawberry and kiwi juice
  • Mango juice
  • Watermelon and mint juice

This healthy and tasty juice list will help you a lot to boost your immune.

You may also read:

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Vegetarian weight loss diet: – Click here

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