What are Immune-Boosting Foods
February 15, 2025

What is immunity? What should I eat to build my immunity? These are the common questions that one asks 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 Immune 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 defense 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
Immunity-Boosting Foods to Fight Against Diseases
The food you eat plays a crucial aspect in deciding your overall well-being 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 rich in beta-carotene, Ascorbic acid, and other fundamental nutrients.
Certain food varieties like mushrooms, tomato, chime pepper, and green vegetables like broccoli and 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. 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

- Increase 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 |
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1 | Zinc | A vital component of the 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. |
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2 | Iron | A vital component of the 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. |
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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. |
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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. |
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5 | Vitamin C | Aids protect cells from oxidative stress, a product of infection or chronic inflammation. |
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6 | Vitamin B6 | Supports more efficient reactions between different parts of our immune system. |
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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 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 | 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. |
Frequently Asked Questions
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 foods boost your immune system for Covid?
Consuming foods high in vitamin C, such as grapefruits, oranges, tangerines, sweet red pepper, broccoli, strawberries, etc.
3. Do bananas boost your immune system?
Bananas are high in vitamin B6. This vitamin is needed to keep the immune system functioning correctly.