11 Common Food Items to Boost Immunity

You may be aware that the immune system produces antibodies to combat bacteria, viruses and foreign bodies. This is how our body stays away from infection or disease. For strengthening immunity, you must adopt healthy habits like being active, good sleep, managing stress, etc.

Even include immune booster drinks and foods in your diet. After all, healthy eating habits also prevent you from contracting diseases causing viruses like Coronavirus.

Foods to Boost Immune System

Here are the top immune-boosting foods that you need to include in your diet:

1. Citrus Foods:

Vitamin C is the best to ward off illness and diseases because it helps build the immune system. It happens due to the increasing white blood cells in the body. So, you must include foods containing vitamin C in your diet.

Some popular citrus foods are orange, lime, lemon, tangerine, sweet lemon, grapefruit, etc. You can even consume the given citrus foods as an immunity booster drink to build immunity.

2. Garlic:

Garlic is known to mankind for centuries now. Using it daily also helps fight infections. Garlic is even known to decrease blood pressure while slowing down the hardening of arteries. The main compound found in garlic is allicin, which is known for combating infection and bacteria with improved immunity.

3. Ginger:

Ginger is another important ingredient to include in your diet for reduced inflammation. It helps treat sore throat and several other inflammatory conditions. It consists of gingerol that helps reduce chronic pain while boosting the immune system.

4. Turmeric:

The bright yellow colour of turmeric comes from its natural Curcumin compound. This compound has good anti-inflammatory properties. So, it is also helpful in combating illness and fighting infections.

5. Curd (Yoghurt):

Yoghurt or curd include natural probiotics, live active bacteria in our intestinal tract and gut. These healthy bacteria even keep the intestinal tract free from germs that lead to diseases. You must have plain yoghurt than flavoured one. It is also rich in vitamin D that improves the regulation of the immune system.

6. Black Pepper:

Black Pepper is also known for its anti-inflammatory properties and discourages intestinal gas. It also helps regulate sweat while warming up the body. The consumption of black pepper also releases toxins from the body. It even acts as an anti-bacterial and antioxidant while improving the immune system.

7. Tulsi:

Also called Indian basil, tulsi has various properties that provide relief from respiratory illnesses, asthma, lung disorders and fever. You can include it in your tea or drinking water to improve your overall health. 

8. Eggs:

Eggs are a source of vitamin D and are also good for bones due to their calcium absorbing ability. It even helps combat infections while keeping your immunity in top condition. So, you may include it in your diet. 

9. Mushrooms:

Mushrooms are also great for increasing the activity and production of white blood cells. It is good when it comes to warding off infections. You may include mushrooms in pasta or other food recipes to boost your immunity.

10. Bell Peppers:

Although we are aware that citrus fruits include vitamin C, vegetables like green or red bell peppers include the double amount of this vitamin. The bell peppers also contain beta carotene that helps fight infections due to its high immune-boosting properties.

11. Green Vegetables:

Leafy and green vegetables like broccoli, spinach and kale are good for fulfilling your vitamin requirements. Broccoli comes packed with vitamin A, E and C, making it one of the best foods for boosting immunity. Even spinach includes vitamin C and comes packed with certain antioxidants. So, veggies are vital to improving immunity.

Conclusion

So, this is our list of immunity-boosting foods. However, just a good diet is not the ultimate remedy for good health. Also, make other healthy lifestyle changes, along with a nutritious diet, to make your immune system stronger. 

Also, Read this: Boost your Immunity in the Time of Covid