Health & Fitness

Foods To Boost Your Immune System

food to boost immune system

It’s COVID-19 season in the whole world, every news is about it, everyone is talking about this everywhere. Doctors, physicians and scientists are suggesting to boost the immune system against COVID-19. Our immune system is designed to fight against bacteria, viruses, and other germs who can cause diseases. Those who have a strong immune system will recover or remain safe from COVID-19 as compared to people with low immune systems. 

We should boost our immune system to stay safe and healthy. To maintain a strong immunity we should adapt a balanced lifestyle, enough sleep and proper diet with some work out. We should do light exercises or yoga regularly. There are some foods which are helpful in boosting our immunity. We would discuss some of them. 


Since ancient times, honey has been used as both a food and a medicine. Honey is full of nutrition. It is an antioxidant and antibacterial, it helps to improve the digestive system and boost immunity. According to Dr. Oz, the phytonutrients in raw honey have antibacterial and antiviral properties that can help to boost your immune system and fight sickness.

Citrus fruits

Citrus fruits are rich in vitamin C, which is helpful in increasing the number of white blood cells in our body. It helps our body to fight against infectious bodies. One should know about vitamin C that it is not produced or stored by our body so we need daily intake of it.

Some common citrus fruits are:

  • grapefruit
  • oranges
  • tangerines
  • lemons
  • limes
  • clementines

Dry nuts

A fistful of dry nuts and fruits is an essential part of a balanced and healthy diet. Dry nuts are high in fibre, complex carbohydrates, vitamins and calories; but low in fat. Because of their high polyphenol content, dry nuts are an important source of antioxidants.

Dry nuts and fruits are full of minerals and vitamin E, and both are key to a healthy immune system. Minerals help in production of red blood cells.


Garlic is an important ingredient of the kitchen and it also helps to fight bacteria, viruses, and fungi. It contains allicin, and helps in boosting the production of white blood cells needed to protect the immune system. 

It has been taken to prevent and treat a wide range of conditions and diseases. It may have significant antibiotic properties.


Ginger is one of the healthiest and delicious spices on the planet. It can cure many forms of nausea, and reduces muscle pain and soreness. 

The active ingredient in ginger can help fight infections and boost the immune system. Try to use raw ginger, not any powder form of ginger. Ginger tea is always helpful in relaxing your body and mind.

Green tea

Green tea is an antioxidant and helpful for boosting the immune system. It also contains caffeine so you can take green tea in place of coffee. 

Green Tea is rich in polyphenols, which are efficient infection fighters. They protect the body against viruses, infections and sickness. Green tea is also a good source of the amino acid L-theanine. L-theanine may aid in the production of germ-fighting compounds in your T-cells.


Yogurt contains probiotics that can give your immune system a boost. Adding honey or nuts and berries in it enhances its nutritional value and strengthens immunity. Always prefer raw yogurt with active culture.

It’s a quick source of energy for body requirements. It helps to control the blood pressure of the body, and maintain body weight. 

Fish with Omega 3 fatty acids 

Fish having omega 3 fatty acids are one of the important foods for boosting immunity. Try to find fresh fish in your area and avoid canned fish. These are helpful for a healthy body including heart, brain, mood, joints, pain and inflammation.  These may even help to support healthy gut bacteria. 

You will find omega 3 fatty acid in:

  • tuna
  • salmon
  • mackerel


Broccoli is a great source of vitamin K and C. It is full of antioxidants like sulforaphane. It also contains a lot of potassium and magnesium, which help to balance blood pressure of the body.

Its taste is not good but one bowl of broccoli daily can fulfill your requirement of vitamin C. 


Berries are rich in vitamin C and vitamin C is great for strengthening your immune system. Berries contain anthocyanin, which has antioxidant properties that helps to boost the immune system and fight against germs.

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