Antibodies produced by a healthy immune system attack viruses, bacteria, and foreign substances that cause sickness or infection. To boost your immunity, practice healthy habits like getting enough sleep, staying active, washing your hands, controlling stress, and eating nutritious foods.

While common immune-boosting meals may not be able to treat or prevent viruses like the new Coronavirus, which has been labeled a pandemic by the World Health Organization (WHO), some foods have been shown to improve immunity, making viral symptoms less severe.


Immune System Boosting Foods:

Incorporating particular nutrients into your regular diet is the best method to enhance your immune system. According to several studies, a healthy diet should include a variety of fruits, vegetables, beans, pulses, and other foods. In addition, some salts, sodium, potassium, and sugars are naturally found in fruit juice, honey, and other foods. So, what foods are good for your immune system?

Here are some of the best foods for improving your immune system:


Citrus-based foods include:

When it comes to vitamin C-rich foods, this is the king. Vitamin C may not be able to cure the condition, but it can assist strengthen your immune system by promoting the growth of white blood cells.

Vitamin C-rich foods are essential in the fight against infections. Because your body can not create or store it, you must ingest it on a daily basis to maintain your immunity.

Popular Citrus Foods:

  • Orange
  • Lemon
  • Lime
  • Grapefruit
  • Mosambi (Citrus limetta)
  • Mandarin
  • Tangerine
  • Galgal (Citron)
  • Pomelo
  • Kaffir Lime



Garlic has been a staple of mankind’s diet for generations. Garlic is thought to be effective in combating infections.

Garlic has also been shown to lower blood pressure and decrease artery hardening. This onion contains allicin, a substance that has been shown to combat bacteria and infection, making it a crucial part of a daily diet for building immunity.



Ginger is a key component in lowering inflammation, which is beneficial if you have a sore throat or other inflammatory disorders. It contains gingerol, which has been shown to help with chronic pain relief. Ginger can be included in your daily diet to help strengthen your immune system.



Turmeric gets its brilliant color from the natural chemical Curcumin, which is also high in anti-inflammatory properties. Turmeric helps to improve immune cell activity and battle anti-inflammatory disorders in the body.

Turmeric is widely used in Indian cuisine, and most curries contain it. Turmeric boosts your immune system’s ability to fight infections.


Yogurt (curd):

Probiotics, which are live active bacteria that live in our gut and intestinal tract, are found in curd and yogurt. These beneficial bacteria serve to keep the intestinal system clear of disease-causing pathogens.

Consume plain yogurt rather than sugar-sweetened or flavor-enhanced varieties. To sweeten the curd, you can use fruits and honey instead. They’re also high in Vitamin D, which helps to keep the immune system in check.



Mushrooms are known to boost white blood cell formation and activity. This is especially beneficial in the battle against infections.

You can add mushrooms to your sabzi, pasta, or even eggs to your daily diet to boost your immunity to illnesses.



Black pepper is well-known for its anti-inflammatory effects, as well as its ability to reduce gas in the intestine. Black pepper aids in perspiration regulation because it heats the body when consumed, allowing toxins to be released.

It boosts your immune system by acting as an antioxidant and antibacterial agent.



Vitamin D is essential for bone health because it allows calcium to be absorbed effectively. This also aids in the prevention of infections by maintaining a strong immune system.

Vitamin D is difficult to obtain from a regular food diet; nevertheless, foods rich in Vitamin D, such as eggs, can be included in your breakfast or made into curries to incorporate it into your daily eating habits.


Seeds of Sunflower:

Magnesium, phosphorus, and Vitamin B-6 are all found in sunflower seeds. The most vital of them all, though, is Vitamin E, which is a powerful antioxidant.

Vitamin E aids in the regulation and maintenance of the immune system, making it more capable of fighting infections. You can add them to salads or drinks, or simply roast them and eat them raw.



Tulsi, also known as Indian basil, contains a number of characteristics that can help with asthma, respiratory ailments, fevers, and lung problems. You can use it in your tea or just add it to your water to consume.

Tulsi is a herb that is believed to destroy germs and has a calming effect on the mind.


Bell Peppers:

While we all know that citrus fruits are high in Vitamin C, veggies such as red and green bell peppers have twice the amount. Beta carotene is also abundant in bell peppers.

With a high concentration of immune-boosting qualities, this vegetable can help you battle infections.



Almonds and walnuts, for example, are high in Vitamin E and healthful fats. They’re also high in magnesium and fiber, both of which help with digestion.

Anti-inflammatory characteristics are known to exist in these nuts, making them an excellent source of power in the fight against illnesses.



Drinking plenty of water is a vital element of your daily routine. Drinking enough of water will aid in the loosening of mucus that has accumulated in your sinuses.

Try to drink at least 8 glasses of water per day to keep your body hydrated, as you lose more fluids when you’re sick.


Last Thoughts

Your immune system is in desperate need of assistance. Even when cold and flu season is over, or when the novel coronavirus is no longer a threat, maintaining your immunity is a good idea.

You can supercharge your immune system by eating nutrient-rich meals in addition to implementing well-studied healthy behaviors like getting enough sleep, prioritizing exercise, developing relationships and participating with your community, and employing stress-relieving tactics.