Immune-Boosting Foods

April 11, 2022

Immune-Boosting Foods
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What is immunity? What should I eat to build my immunity? These are the common questions that one ask themselves or google for answers. 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, balanced diets, exercises, 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 Immunity system?

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

Innate immunity is the first-line defence from pathogens that try to enter the human body, achieved through protective barriers. These barriers include

  • Skin that keeps out the majority of pathogens
  • Mucus that traps pathogens
  • Stomach acid that destroys pathogens
  • Enzymes in our sweat and tears that help create anti-bacterial compounds
  • Immune system cells that attack all foreign cells entering the body

Also Read: Importance of a Balanced Diet

Immunity-boosting foods for covid

The food you eat plays a crucial aspect in deciding your overall wellbeing and immunity.


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

Furthermore, routinely consume vegetables and natural products wealthy in Beta carotene, Ascorbic acid and other fundamental nutrients.

Certain food varieties like mushrooms, tomato, chime pepper and green vegetables like broccoli spinach are likewise great choices to build resilience in the body against 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.

Read Also: Childhood Obesity

Tips for building immune system

    • Drink warm water
Drink warm water
    • Practice Meditation
Practice Meditation
    • Do Yogasana and Pranayama
Do Yogasana and Pranayama
    • Increase the intake of Turmeric, Cumin, Coriander and Garlic.
Increase the intake of Turmeric, Cumin, Coriander and Garlic
    • Drink herbal tea
Drink herbal tea
    • Drink decoction of Holy basil, Cinnamon, Black pepper, Dry Ginger, and Raisin
Drink decoction of Holy basil, Cinnamon, Black pepper, Dry Ginger, and Raisin
    • Replace sugar with jaggery if needed
Replace sugar with jaggery if needed
S. No. Supplements Benefits Food
1 Zinc A vital component to white blood corpuscle that helps combat infections. Zinc deficiency often makes one more susceptible to flu, cold 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 Aids in non-specific immunity, the body’s first line of defence.
  • Lentils
  • Spinach
  • Tofu
  • Shite beans
3 Vitamin A Helps regulate our immune system’s response. Vitamin A plays a vital role in maintaining the body’s natural defences. 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 become popular as antioxidants. These are substances that protect cells from damage.
  • Nuts
  • Seeds
  • Wheat germ
  • Green leafy vegetables
  • Avocado
  • Shrimp
5 Vitamin C Aids protect cells from oxidative stress, a product of infection 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 is an excellent source of vitamin C, a nutrient responsible for strengthening the immune system. 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 are a great source of Vitamin C for boosting children’s immune systems. 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 three 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 Lean meats are rich in protein.
Vital for keeping up strength. Secondly, lt also contain zinc that helps white blood cells fight off infections.
Finally, dark chocolate has an antioxidant, which may help to boost the immune system by protecting the body’s cells.

People also ask

1. How can I upgrade my immune system fast?

The immunity system can be upgraded with a few everyday routines like

  • Eat a balanced diet,
  • Be physically active,
  • Avoid smoking,
  • Get enough sleep,
  • Limit your intake of alcohol

2. What are three foods that boost your immune system?

  • Blueberries
  • Oily Fish
  • Turmeric
  • Dark Chocolate

3. What foods boost your immune system for Covid?

Consuming foods high in vitamin C such as grapefruits, oranges, tangerines, sweet red pepper, broccoli, strawberries etc.

4. Do bananas boost your immune system?

Bananas are high in vitamin B6. This vitamin is needed to keep the immune system functioning correctly.

5. How to boost your immune system through food?

To boost your immune system through food, eat a diet high in vegetables and fruits.

6. What foods boost a child’s immune system?

Top 10 Immune Boosting Foods for Kids

  • Berries
  • Citrus Fruits
  • Red Bell Peppers
  • Dry fruits and Seeds
  • Yoghurt
  • Leafy Vegetables
  • Turmeric
  • Meat and Fish

7. What are the immune-boosting vegetables?

The immune-boosting vegetables are as follows

  • Citrus fruits.
  • Red bell peppers.
  • Broccoli.
  • Garlic.
  • Ginger.
  • Spinach.

8. what foods boost the immune system to fight infections?

Following are the few foods that boost your immune system to fight against infections.

  • Blueberries
  • Dark chocolate
  • Turmeric
  • Oily fish
  • Broccoli
  • Sweet potatoes
  • Spinach
  • Ginger


Disclaimer: We recommend consulting a Doctor before taking any action based on the above shared information.



Department of Nephrology

Department of Nephrology

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