Boost your immunity with some of the best superfoods

 Boost your immunity with some of the best superfoods

Boost your immunity


Our immune system is the first line of defense of our body against anything harmful. Our immunity ensures we fall sick less often, and in turn, we should make sure we are taking care of our immunity very well. But how do we boost our immune system? Both diet and physical activity play a crucial role in how you shape your body and your immune system. There are a number of superfoods that can boost your immunity, few of them are listed below, let’s go through each of them one by one! :

Boost your immune system with Garlic


Garlic is a versatile ingredient of a number of cuisines all over the world. It is one of the most preferred superfoods of all times and due to its specific flavor, it is loved by people of almost every culture. However, the health benefits of garlic syrup are almost never talked about. People with high cholesterol have chances of developing atherosclerosis, which is basically the hardening of the arteries. It is known to slow down the hardening of the artery wall, thus preventing atherosclerosis. Garlic contains a compound called Allicin which can boost your immunity & is responsible for its immunity-boosting properties. It is being used for centuries for its blood pressure-lowering properties too!

Eat citrus fruits to boost your immunity

Citrus food

The benefits of Vitamin C in the cough and cold aren’t unknown. Vitamin C plays a key role in building and strengthening your immune system. Our immune system is chiefly made up of white blood corpuscles, and these are the main warriors at the microscopic level. Vitamin C has a proven role in boosting the production of WBCs and ultimately strengthening your immune system. Some of the citrus fruits that you definitely should not miss out on are oranges, tangerines, limes, lemons, and grapefruits. One thing to keep in mind while monitoring the dosage of Vitamin C is, our body does not produce or store it, so in order to get a strong immunity, you need to take vitamin C on a daily basis.

Broccoli- Eat them to boost your immunity


Broccoli is rightly said to be a superfood since it is loaded with vitamins and minerals. It has abundant antioxidants, fiber, Vitamins A, C and E. Broccoli is probably the healthiest vegetable to add in your diet in order to strengthen your immunity. The main thing to keep in mind while planning to incorporate broccoli in your daily life is to cook it very little, or not at all! Cooking kills all its antioxidants and vitamins and thus should be avoided.

Bell peppers to boost your immunity


For long, the myth that citrus fruits have the most vitamin C has been doing rounds. It’s time to bust that thought. Red bell peppers contain twice the amount of vitamin C in the same quantity as citrus fruits. It can boost your immunity, Apart from this Vitamin C also promotes healthy skin and eyes. Bell peppers are also an abundant source of Beta carotene, yet another important compound for our body.

Eat at least 4-5 Almonds to boost your immunity


This one’s a no-brainer. While Vitamin C might be predominant in fighting off cold, Vitamin E plays a crucial role in keeping the immune system healthy overall. Vitamin E is a fat-soluble vitamin, which means it does not flush out of our body with urine and needs fat to be assimilated efficiently. Almonds serve as a natural source for both Vitamin E and healthy fats. About 46 whole shelled almonds provide as much as the entire need of Vitamin E for the whole day!



You must have seen our mothers turning immediately to ginger when someone in the home falls sick, and who’s a bigger doctor than a mother? Ginger contains Gingerol, a close relative of Capsaicin found in spices. Gingerol has a key role in reducing inflammation and providing relief in sore throat and nausea. Ginger is a key ingredient in cuisines all over the world, especially in Asian dishes. One of the reasons why ginger is so loved is because of its versatility and adaptability for various purposes. Ginger is also helpful in subsiding pain and inflammation of chronic nature. According to several studies conducted, Gingerol in ginger is also responsible for its cholesterol-lowering properties.

Green tea – Drink it for health, not for taste

Green tea

Green tea has gained so much love in just a couple of years, and it’s all because of its antioxidant properties. It is rich in flavonoids and Epigallocatechin gallate (EGCG), which are types of antioxidants. EGCG has a proven role in enhancing our immune functions. Although EGCG is lost in the fermentation process of black tea, in the case of green tea, it is preserved because the tea leaves are steamed not fermented.

Spinach can boost your immunity like popeye the sailor man


Remember the days when our mothers used to force us to eat spinach? It turns out they were right as always! Spinach is rich in Vitamin C, beta carotene and many antioxidants. All these work towards increasing our body’s ability to fight infection. Just like Broccoli, spinach is also the healthiest when it’s uncooked or just slightly cooked.

Eat papaya to boost your immunity


This delicious fruit has much more than just its flavorsome taste. Single papaya has more than 200 percent of the daily recommended dosage of vitamin C. Papaya has an enzyme called Papain, which is known for its anti-inflammatory and digestive properties. Apart from that, papayas are also a good source of folate, Vitamin B and potassium.

Yogurt won’t hurt in your health & wealth- Cost friendly


list would have been incomplete without the mention of the mighty yogurt. These are a great source of Vitamin D, which helps in regulating the immune system of our body. Plain yogurts should be preferred over pre-flavored and sweetened yogurts as they will do you more harm than good. Flavored yogurts are loaded with sugar and will do you no good and hence should be avoided.


There are a number of food items that can boost your immunity and in turn, promote your health and well-being. But one thing to be always kept in mind is that moderation is the key. No matter how healthy a food item is, it should never be over-consumed as everything has its side effects.

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