16 Foods that Boost the Immune System

The immune system is entirely responsible for protecting our bodies from various infections and diseases, thus keeping us healthy. It consists of various organs, glands, tissues, and even certain cells and proteins. Together, these execute bodily functions that help fight off infection-causing pathogens, such as bacteria, viruses, and other foreign bodies.

When a pathogen enters the body, our immune system gets triggered and attacks the pathogens by releasing antibodies. These antibodies attach to the antigens on the pathogens and destroy them. Therefore, the immune system proves to be vital in preventing diseases before they cause any damage.

The immune system can become weak if the body does not get proper foods to protect the body against pathogens. Thus, it becomes important to consume foods that boost the immunity. Read ahead to learn about 15 immunity-building foods for a strong immune system. 

What is the immune system?

The immune system is your body’s defense against external threats. This intricate network of cells, tissues, and organs detects invaders like the flu virus and activates a coordinated response to help your body heal, primarily using white blood cells.

A strong immune system helps your body fight off illness more effectively, while a weaker one makes you more susceptible to getting sick.

The immune system also plays a crucial role in fighting diseases like cancer. Immunotherapy, a treatment approach, stimulates your immune system to target and destroy cancer cells. Given its vital role in health, it's important to take steps to keep your immune system strong.

16 Foods To Boost Immunity

Incorporating certain foods can help boost immunity and strengthen a person's immune response. A healthy and balanced diet containing foods that boost your immune system plays a key role in staying healthy.

1. Citrus Fruits: Citrus fruits come at the top of the chart when we talk about foods to eat to boost the immune system as they are a rich source of Vitamin C, an immunity power food. Vitamin C increases the production of white blood cells (WBCs), which are essential for fighting infections. Vitamin C can be found in most sour, citrus fruits, so there is a large variety of options to add to your food to increase immunity against cold & cough. Some of the common citrus fruits include:

2. Lemons:

• Limes
• Oranges
• Grapefruits
• Tangerines

3. Turmeric: Turmeric is an indispensable spice used in almost every kind of cuisine in the Indian subcontinent. Did you know that it imparts numerous health benefits? Turmeric contains curcumin in high concentrations, which gives turmeric the yellow ochre colour and also reduces exercise-induced muscle damage. Turmeric is also known for its anti-inflammatory properties, which are beneficial for many patients suffering from osteoarthritis and rheumatoid arthritis. Thus, adding turmeric, food to increase immunity, can help a lot.

4. Broccoli: Broccoli is a common green vegetable, which is another great source of Vitamin C. It is also packed with fibres and antioxidants along with Vitamin A and Vitamin E. Thus, broccoli is among the best foods to boost the immune system. Consuming broccoli regularly can not only improve the immune system but also maintain good gut health.

5. Yoghurt: Yoghurt is among the most commonly consumed foods which are associated with better gut health and immunity. It is rich in lactic acid and can also be an excellent source of Vitamin D. Therefore, consuming yoghurt may help regulate the immune system of the body while also increasing the body's natural defence system against various diseases. Eating plain yoghurt or curd is the best way to ensure that you are getting all its benefits. Adding fruits such as custard apples and bananas can help increase the nutritional value of each bite you consume.

6. Spinach: Spinach is another common green leafy vegetable which contains a number of essential nutrients and antioxidants, including:

•  Vitamin A
•  Vitamin C
•  Vitamin E
•  Beta-carotene, and
•  Flavonoids

Thus, inculcating spinach in your daily diet is a wise decision as it is the best food for immune system and also improves the body's ability to fight against infections as well as maintain good eye and skin health.

7. Ginger: People suffering from a common cold & cough often resort to ginger to get some relief. This is due to the anti-inflammatory properties of ginger, which helps to alleviate sore throat symptoms as well as certain inflammatory infections. Ginger is one of the super food items to increase immunity, and it also helps reduce chronic pain and might even possess cholesterol-lowering properties.

8. Garlic: Garlic adds a distinct flavour to food dishes, but it has been long used for medicinal properties in ancient times. It has been known for its property of fighting infections while also being a common home remedy for the common cold. Thus, garlic may be used for its immunity-boosting properties.

9. Green Tea: Green tea has a good concentration of flavonoids and ECGC, which are two types of excellent antioxidants. ECGC antioxidants have been found to contain antiviral properties, thus making green tea an effective immunity-building food. The best way to reap the benefits of green tea is to soak it in hot water rather than processing it like black tea, where some of the nutritional benefits are lost.

10. Sunflower Seeds: Sunflower seeds make for a great addition to breakfast cereals and are another great source of multiple nutrients, including:

• Vitamin B6,
• Vitamin E,
• Phosphorus,
• Magnesium, and
• Selenium

Thus, sunflower seeds help to fight off free radicals and prevent various ailments while also boosting immunity. 

11. Almonds: Almonds are one of the best sources of unsaturated or healthy fats and Vitamin E. Almonds also contain other essential nutrients, including magnesium, manganese, and fibre. Eating almonds regularly is also known to boost brain function and cognitive function. 

12. Red Bell Pepper: Red bell pepper is another good source of Vitamin C and contains thrice as much Vitamin C as oranges. Additionally, they are also a good source of beta-carotene. Thus, in addition to boosting immunity, red bell peppers help to maintain healthy skin and nourish the eyes with Vitamin A, which is derived from beta-carotene.

13. Poultry: While poultry products such as chicken and eggs are one of the best sources of protein, they also help in immunity building and contain nutrients such as Vitamin B6. Vitamin B6 plays a vital role in some of the important bodily processes and chemical reactions. It is also essential in the production of new and healthy Red Blood Cells (RBCs). Additionally, stock or broth made by boiling chicken bones contains nutrients such as Gelatin and Chondroitin, which are important for good gut health. Poultry products are among the top foods to boost immune system.

14. Kiwi: Just like citrus fruits, kiwis are another excellent source of Vitamin C and are among the best foods that help boost immunity by fighting infections and reducing symptoms of a common cold.

15. Papaya: Papaya is another one of the Vitamin-C-rich foods, which contains almost 100% of the daily recommended amount of Vitamin C. Papaya is also known for its effective anti-inflammatory properties due to the presence of a specific compound known as Papain, which is a type of digestive enzyme. Papayas also contain some amount of other essential nutrients such as magnesium, potassium, and folate, which are beneficial for overall good health, making them include among the best immunity-boosting foods.

16. Blueberries: Blueberries are among the antioxidant foods which help to strengthen the immune system while also fighting off free radicals, thereby effectively reducing the chances of various ailments. Blueberries also contain flavonoids, which help to fortify the respiratory tract's defence system. Thus, consuming blueberries will also help to increase immunity against upper respiratory diseases and infections such as the common cold and cough

Other ways to boost the immune system naturally

Along with making healthy dietary choices, your immune system benefits from positive lifestyle habits:

• Exercise regularly: Aim for 30 minutes of exercise, five times a week, combining cardio with strength training.
• Avoid smoking: Quitting smoking is one of the healthiest decisions you can make. If you smoke, there are resources available to help you stop.
• Manage stress: While stress is a part of life, chronic stress can weaken your immune system. Finding effective ways to manage stress can improve your physical and mental well-being.
• Stay up to date with vaccines: Vaccines protect against common illnesses like the flu, pneumonia, and COVID-19. Make sure you are up to date on your vaccinations.
• Drink alcohol in moderation: Alcohol is a depressant that can have wide-ranging effects on your body. If you consume alcohol, do so in moderation.
• Maintain a healthy weight: Excess weight puts pressure on various systems in your body, including your immune system. Eating a nutritious diet is a key part of managing your weight and supporting your immune health.
• Get enough sleep: Sleep is vital for good health. The CDC recommends seven to nine hours of sleep each night for adults, as proper rest supports your immune system. If you're not sleeping well, there are ways to improve your sleep quality.
• Practice good hygiene: One of the simplest ways to stay healthy is frequent and thorough handwashing.

Conclusion

Consuming good foods to boost the immune system also helps in maintaining the essential functions and processes in the body. It is always a good idea to include one or more of the immunity-boosting foods in the diet regularly to maintain good health and prevent pathogen-caused diseases, instead consuming them only when falling sick.

Dr. Ms Sunitha

Sr Dietician

CARE Hospitals, Musheerabad, Hyderabad

FAQs

1) What foods help fight viruses?

Foods rich in vitamins and antioxidants can help fight viruses. Examples include citrus fruits like oranges, lemons, and grapefruits, which are high in vitamin C, garlic with antiviral properties, and ginger that helps reduce inflammation.

2) What vegetables are good for the immune system?

Leafy greens like spinach and kale, broccoli, and bell peppers are great for boosting the immune system. They are packed with vitamins and minerals like vitamins A, C, and E.

3) Which food has the highest immunity?

There isn’t a single food with the "highest immunity," but foods like berries, garlic, almonds, and yogurt are some of the best for supporting the immune system.

4) What to drink for immunity?

Drinks like green tea, ginger tea, turmeric milk, and fruit juices like orange or pomegranate juice are great for boosting immunity because they contain antioxidants and vitamins.

5) How do I clear my immune system?

To maintain a healthy immune system, focus on eating a balanced diet, exercising regularly, staying hydrated, and getting enough sleep. Avoiding processed foods and managing stress also help.

6) Why is my immunity so low?

Low immunity can be caused by several factors, including poor diet, lack of sleep, high stress, or certain medical conditions. In some cases, it can also be due to nutrient deficiencies like low vitamin D or C levels.

7) What weakens the immune system?

The immune system can be weakened by things like stress, poor nutrition, lack of exercise, smoking, excessive alcohol consumption, and not getting enough sleep.

8) What foods are bad for your immune system?

Foods high in sugar, processed foods, and those with unhealthy fats, like fried and junk food, can suppress your immune system. It's best to limit these and focus on whole, nutrient-rich foods.