16 Foods that Boost Immunity – Being Healthy Soul

Foods that helps you to boost Immunity:

Individuals with strong immunity can fight with infections and viruses liked COVID-19. Some foods that can help you to boost immunity. 16 Foods that Boost Immunity are explained in this article.

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Which are they?

As the immune system depends on organs, cells, tissues, and proteins in our body. All these factors are responsible to fight with viruses, bacteria, infections, germs that cause diseases.

Pathogens trigger the immune system to release antibodies when comes to contact with the immune system. These antibodies help to kill bacteria and viruses.

Including some of the foods can help you to increase the immune system.

Following are 16 Foods that Boost Immunity:

A healthy lifestyle and a healthy diet are essential to stay fit and fight with multiple diseases.

  • Blueberries:

Blueberries are high in antioxidants called flavonoids. Which boosts a person’s immune system. Flavonoid plays an important part in the respiratory tracts immune system stated in the 2016 study.

Individuals who eat flavonoids reach food that is less likely to cause upper respiratory tract infection, as compared to those who don’t.

Dark chocolate is high in cocoa which is beneficial for weight loss and healthy nutrition. It contains antioxidants known as theobromine which is useful in boosting your immune system to protect the cells from free radicals.

So Dark Chocolate with 70% or higher is the healthier one. Consuming daily can also help you with glowing skin and healthy hair.

Free radicals are produced by the body when it breaks down food. Free radicals can damage body cells and may give rise to disease.

Apart from its benefits, dark chocolate must be eaten in moderation as it is high in calories.

Minerals present in Cocoa helps for the growth of cell providing proper nutrients and also helps in blood circulation. This blood flow to skin and scalp provides proper nourishments which leads to healthy and beautiful hairs. It also helps in reducing hair loss.

Spices like Turmeric which are used since ancient times. Having medicinal properties in this yellow spice. Having turmeric helps to improve the immune system of an individual. It is due to the compound present in turmeric called curcumin.

According to a study in 2017, Curcumin has antioxidants and anti-inflammatory properties.

  • Fish oil or oily Fish:

Fish are rich sources of omega-3 fatty acids. In the 2014 report, the risk of arthritis can be reduced with the consumption of omega-3 fatty acids.

Arthritis is a chronic autoimmune condition in one’s body that occurs when the immune system attacks the healthy part of the body.

Broccoli is the Rich source of vitamin C. Contains antioxidants called Sulforaphane. Including broccoli in your diet regularly is very healthy for your immune system.

  • Sweet potato:

One of the rich sources of beta carotene is sweet potatoes. It is a type of antioxidant that gives orange color to the skin of potatoes.

Beta Carotene is rich in Vitamin A which keeps skin healthy and provides a layer to protect your skin from sun damage.

  • Spinach:

Spinach is the most healthy food when it comes to health. Have you remember the cartoon of the 1990’s Popeyes. It’s one of my favorites. It was portraits in such a way that Popeyes have spinach for instant energy to save olive. It is one of the best cartoons of my time.

Essential nutrients and antioxidants included in spinach are:

-Vitamin C
-Vitamin E

Vitamin C & E both help to support the immune system.

Whereas flavonoids are useful to prevent the common cold in healthy people.

Refer to my article on ginger. Ginger is used since ancient times. It is used for cooking. It acts as a flavoring agent for food. This ingredient is most useful for medicinal purposes since written in ancient writings from Greece, Rome, China, and Arab countries.

Ginger has anti-inflammatory and antioxidants properties and health benefits. Still, multiple research required to conform does ginger prevent illness.

Garlic is a common home remedy used from ancient times to prevent cold and cough.

Having garlic reduced the risk of cold due to the presence of allicin.

Same as the ginger study shows that more research is required to determine whether garlic is helpful in cold or not.

Green tea is high in antioxidants. It is the best alternative for tea and coffee. It contains a small amount of caffeine. Drinking green tea strengthens the immune system.

Due to the presence of antioxidants called flavonoids helps to reduce the risk of cold and boost the immune system.

  • Kefir:

The fermented drink known as kefir contains bacteria that are beneficial for health.

Multiple studies show that having kefir provides various benefits:

-Boost immune system
-Fights bacteria
-Increase antioxidants

  • Sunflower seeds:

High in vitamin E and antioxidants, sunflower seeds help to boost the immune system. It makes tasty when added in salad or breakfast. Also helpful in fighting free radicals that damage cells.

Almonds are also rich sources of vitamin E. Helpful to keep you full for a longer period. It contains manganese, magnesium, and fiber.

Having a handful of almonds as snacks benefit the immune system.

Oranges, lemon, and kiwis are high in vitamin C. It is helpful to reduce the time of common cold symptoms in one’s body. And also boost the immune system.

  • Red bell pepper:

If you want to avoid the natural sugar from fruits then red bell pepper is alternatives. As it is a rich source of vitamin C.

Frying and roasting red bell peppers both preserves the nutrients in it.

Ways to boost the immune system is by doing changes in your lifestyle :

-Don’t smoke
-Maintain weight
-Get enough sleep
-Moderation in consumption of alcohol
-Maintain hygiene

  • Promogranate:

Pomegranate is a rich source of anti-inflammatory compounds, it is a healthy source for individuals who are suffering from low immunity diseases like rheumatoid arthritis and osteoarthritis. It is also rich in vitamin C, which enhance antibody and helps in boosting immunity.


Using these 16 Foods that Boost Immunity included in this article may increase individuals’ immune systems and develop their ability to fight off infections. Consuming a healthy, balanced diet is only one way to boost immune health.

It is also necessary to be careful of the different lifestyle factors that may influence immune system strength, such as exercising and not smoking.

Anyone who catches common colds or other diseases and is concerned about their immune system should speak to a doctor. I would recommend you to also check my other blog Health Benefits of Saffron (Kesar) and its Nutrition Facts.

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