Best Foods to Boost Immunity Naturally

What is immunity? What should I eat to build my immunity? These are the common questions that one asks themselves or googles for answers. In the post-COVID-19 pandemic situation, regaining immunity was one of the biggest tasks for people in general. They were and are still insanely searching for options to increase their immunity through medicines, a balanced diet, exercise, etc. But it is vital to fathom that eating a bunch of superfoods won’t keep them healthy. But eating the right food helps stay fit and boosts the immune system.

What is the Immune system?

It is the defence mechanism of our body. When unusual germs enter your body, your body activates its immune system to kill those germs. White blood cells (WBC) play an essential role in the immune system.

Innate immunity serves as the body’s first line of defense against invading pathogens, using protective barriers such as:

• Skin that blocks most pathogens.
• Immune cells target and destroy any foreign cells that enter the body.
• Enzymes in sweat and tears form antibacterial compounds.
• Mucus that traps pathogens
• Stomach acid that destroys pathogens

Immunity-Boosting Foods to Fight Against Diseases

The food you eat greatly influences your overall health and immunity.

Eat a low-carb diet, which will help control high blood sugar and pressure. In addition, a low-carb diet will help slow down diabetes and focus on a protein-rich eating routine to keep you in good shape.

Furthermore, routinely consume vegetables and natural products rich in beta-carotene, Ascorbic acid, and other fundamental nutrients.

Foods like mushrooms, tomatoes, chili peppers, and green vegetables such as broccoli and spinach help strengthen the body’s resistance to diseases.

Some natural immunity supplements include ginger, gooseberries (amla), and turmeric. In addition, certain seeds and nuts like sunflower seeds, Flaxseed, pumpkin seeds, and melon seeds are incredible protein and vitamin E sources.

Probiotics like Yogurt and fermented food are fantastic sources to restore the composition of gut bacteria, which is fundamental for supplement ingestion by the body. Some other foods that boost immunity are blueberries, papaya, kiwi, and almonds.

Tips for Building the Immune System

• Drink warm water

• Practice Meditation

• Do Yogasana and Pranayama

• Boost your immunity by increasing the intake of turmeric, cumin, coriander, and garlic.

• Drink herbal tea

• Drink a decoction of Holy basil, Cinnamon, Black pepper, Dry Ginger, and Raisin

• Replace sugar with jaggery if needed

S.No	Supplements	Benefits	Food
1	Zinc	A vital component of the white blood corpuscle that helps combat infections. A lack of zinc can increase your vulnerability to colds, flu, and other viral infections. That being the case, it is advisable to take a zinc supplement, especially for older people.	Lean meats Seafood Milk whole grains Beans Seeds Nuts
2	Iron	Helps regulate our immune system’s response. Vitamin A is essential for supporting the body’s natural defense system. This includes the mucous barriers in your eyes, lungs, gut, and genitals, which help trap bacteria and other infectious agents.	Lentils Spinach Tofu Shite beans
3	Vitamin A	Helps regulate our immune system’s response. Vitamin A is crucial for maintaining the body’s natural immune defenses. This includes the mucous barriers in your eyes, lungs, gut, and genitals, which help trap bacteria and other infectious agents.	Sweet potatoes Carrots Red bell pepper Spinach black-eyed peas Mango
4	Vitamin E	It is vital for strong immunity and healthy skin and eyes etc.In recent years, vitamin E supplements have gained popularity for their antioxidant properties, which help protect cells from damage.	Nuts Seeds Wheat germ Leafy green vegetables Avocado Shrimp
5	Vitamin C	Helps protect cells from oxidative stress caused by infections or chronic inflammation.	Broccoli Oranges Strawberries Tomatoes Guava Lychee
6	Vitamin B6	Supports more efficient reactions between different parts of our immune system.	Green Vegetables Chickpeas Cold-water fish such as tuna or salmon.

Immunity-Boosting Foods for Kids & Adults

S.No	Immunity-Boosting Foods for Kids	Immunity-Boosting Foods for Adults
1	Berries are the perfect immunity food for kids.	Elderberry is loaded with antioxidants that may help fight inflammation.
2	Citrus fruits are the best immunity-boosting foods for kids. It provides a high amount of vitamin C, which helps enhance immune system function.	Low-Fat Yoghurt has probiotics and other fermented products, which may ease the severity of the cold. It also has Vitamin D.
3	Red bell peppers provide a high amount of vitamin C, which supports and enhances immunity in children.	Broccoli is a source of vitamin C. It also contains potent antioxidants and is a good choice of vegetables to eat regularly to support immune system health.
4	Dry fruits and nuts are a rich source of vitamin E is a critical immunity booster. In addition, They contain incredible amounts of protein, healthy fats, fibres, omega 3 fatty acids, vitamins, and minerals.	Spinach may boost the immune system, as it has many essential nutrients and antioxidants, including vitamin C and E
5	Dark chocolate contains antioxidants that may support the immune system by shielding the body’s cells from damage.	Dark chocolate is rich in antioxidants that can help strengthen immunity by defending cells against damage.

Frequently Asked Questions