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15 Immune Boosting Foods that can Help Fight Diseases

immune boosting
15 Immune Boosting Foods that can Help Fight Diseases

A strong immune system helps maintain human health. Can certain foods facilitate or help in Immune Boosting?

Health foods are building blocks to maintain good health“, and when the immune system is weakened, the immune system and body fail.

In the 2019 Coronavirus COVID-19 pandemic, supplements, diets, or other lifestyle changes other than physical distance, also known as social distance, and proper hygiene habits protect you from COVID-19. It’s especially important to understand what you can’t do.

Currently, there are no studies supporting the use of supplements to specifically protect against COVID-19. Most people turn to vitamin C immediately after catching a cold. Because it helps proper building of your immune system or immune boosting.

Here are some foods that help in Immune Boosting:


Vitamin C is known to enhance the production of WBC’s ie. white blood cells, which hold a key role in fighting infections.Almost all the citrus fruits are known to be rich in vitamin C. With such a wide range of variety to choose from, you can easily add this vitamin squeeze to any diet.

citrus fruits
Citrus fruits for Immune Boosting

The most popular citrus fruits are:

  • Grapefruit
  • Orange
  • Clementine
  • Mandarina orange
  • lemon
  • lime

You need Vitamin C daily for continued health because your body does not produce or store it. The recommended daily sources for most adults are:

75 mg for women

90 mg for men

When choosing a supplement, do not take more than 2,000 milligrams (mg) daily.

Vitamin C may also help accelerate recovery from the common cold, but there is still no evidence that it is effective against the new coronavirus SARS-CoV-2.


If you think that citrus fruits contain the most vitamin C in fruits and vegetables, think again. 1 ounce of red pepper contains around 3x as much vitamin C (127mg Trusted Source) as Florida Orange (45mg Trusted Source) and are also a rich source of beta-carotene.

In addition to boosting the immune system, Vitamin C may help you maintain healthy skin. Your body converts Beta-carotene to vitamin A which helps in maintaining your eyes and skin healthy.

Black Bell Pepper
Immune Boosting– Black Bell Pepper


Broccoli is rich in vitamins and minerals. Broccoli is rich in dietary fiber and many other antioxidants, in addition to vitamins A, C and E, and is one of the healthiest vegetables you can put on your plate.

The key to keeping that power intact is to cook it as little or better as possible and not cook it at all. Research Trusted Source has shown that steaming is the best way to maintain more nutrients in food.


Spinach is rich not only because it is rich in vitamin C, but also because it is rich in many antioxidants and beta-carotene, which may enhance the ability of the immune system to fight infections or help in Immune Boosting.

Like broccoli, spinach is the healthiest when cooked as little as possible to retain nutrients. However, lighter foods make it easier to absorb vitamin A and allow the antinutrient oxalic acid to release other nutrients.


Ginger is one of the well known ingredients that many people use after falling sick. Ginger helps reduce inflammation and helps reduce sore throat and inflammatory conditions. Ginger can also relieve nausea.

Ginger contains heat in the form of gingerol, a relative of capsaicin.

Ginger can relieve chronic pain and it even contains cholesterol-lowering properties.

Immune boosting- Ginger and Garlic


Garlic is one of the best home remedies for preventing colds and other illnesses.

One review, Trusted Source, investigated whether taking a garlic supplement containing allicin would reduce the risk of catching a cold.

One group of participants who took placebo had more than twice as many colds as participants who took garlic supplements. However, researchers have concluded that more research is needed to determine whether garlic helps prevent colds.


We all know turmeric as an important ingredient in many curries. An essential Agent in the treating rheumatoid arthritis and osteoarthritis.

Research Trusted Source shows that high concentrations of Curcumin (which gives turmeric a unique color), helps to reduce muscle damage from exercise. Curcumin is promising as an immune boosting (based on the results of animal studies) and an antiviral agent. Further research is needed.


Vitamin E tends to be the backseat of Vitamin C, When it comes to preventing and fighting colds. However, this is a powerful antioxidant to maintain a healthy Immune System or facilitates Immune Boosting.

It is a fat soluble vitamin, which means that it requires the presence of fat for it to be properly absorbed. Almonds(nuts), are packed with vitamins and also contain healthy fats.

Adults only need about 15 mg of a reliable source of vitamin E per day. A half-cup serving of almonds that is about 46 whole shelled almonds, provides about 100% of the reliable source of the recommended daily allowance.


Sunflower seeds can be a delicious addition to salads and breakfast bowls. Sunflower seeds are also a rich source of the antioxidant vitamin E.

Like other antioxidants, Vitamin E is a reliable source that helps in Immune boosting. It does this by fighting free radicals which is capable of damaging cells.

sunflower seeds
Sunflower seeds


Both green tea and black tea contain flavonoids, a type of antioxidant. What really excels green tea is the level of another powerful antioxidant, epigallocatechin gallate (EGCG).

Studies have shown that EGCG enhances immune function (immune boosting). The fermentation process through which black tea passes destroys much of EGCG. On the other hand, green tea is not steamed or fermented, so EGCG is preserved.

Green tea is one of the best sources of the amino acid L-theanine. L-theanine can help T cells make compounds that fight against bacteria.


Sweet potatoes are rich in beta-carotene, an antioxidant that provides its orange colour to skin the of potatoes.

Beta carotene is a source of vitamin A. It helps keep the skin healthy and should even provide some protection against skin damage. A reliable source of ultraviolet (UV) light.


It’s not just the consequence that creates you are feeling better once you reach for soup due to illness. Soup helps reduce inflammation and should improve cold symptoms.

Poultry like chicken, turkey, etc are rich in vitamin B-6. About 3 ounces of sunshine turkey or chicken contains a reliable sauce that’s almost one-third of the recommended daily dose of B-6.

Vitamin B-6 plays a crucial role in many of the chemical reactions that occur within the body. It’s also necessary for the formation of healthy, new red blood cells.

Boiled chicken bone stock and broth contain gelatin, chondroitin, and other nutrients that help intestinal healing and Immune Boosting.

White chickens farm


Seafood doesn’t come to mind for several who try to spice up their system, but some sorts of seafood are full of zinc.

Zinc doesn’t get the maximum amount attention as many other vitamins and minerals, but our bodies need it for our immune cells to function needless to say.

High-zinc sorts of shellfish include:

  • Oysters
  • Crab
  • Lobster
  • Mussels

Keep in mind that you simply don’t want to possess quite the recommended daily allowance of zinc in your diet:

11 mg for adult men

8 mg for many adult women

Intake of excessive zinc content can suppress the function of the system .


Dark chocolate contains Theobromine, which is an antioxidant, which facilitates the improvement of the immune system or Immune Boosting by protecting the body’s cells from free radicals.

Our body produces Free radicals (molecules), when it breaks down food or comes in contact with the pollutants. These free radicals can contribute to disease and damage cells in the body.

Despite its possible benefits, dark chocolate is rich in calories and saturated fat, so it is important to consume it in moderation.



Papaya is another fruit that is rich in vitamin C. Double Trusted Source can find the recommended daily amount of Vitamin C in one medium fruit. Papaya also has papain which is a digestive enzyme and has anti-inflammatory properties.

Papaya contains moderate amounts of potassium, magnesium and folic acid, all of which are beneficial to your overall health and Immune Boosting.


Like papaya, kiwi is of course rich in essential nutrients like potassium, vitamin K and vitamin C .

Vitamin C boosts WBC’s fight against infections and other nutrients in kiwi make the rest of the body function in a proper manner.


Blueberries contain a kind of flavonoid called Anthocyanins. Anthocyanins have antioxidant properties that help in your Immune boosting. It is stated that flavonoids play an vital role in the respiratory tract’s immune defense system by the Trusted Source study (2016).

Researchers have found that people who intake flavonoid-rich foods are less likely to urge colds and upper tract infections compared to those who don’t eat flavonoid-rich foods.



People who are suffering with frequent colds or other illnesses are suggested to go to a doctor.

Supplements do not cure or prevent illness.

It is important to keep in mind that our immune system is not simple ie. It is complex. Eating a healthy diet is the only way to support immune boosting.

It is also important to require into consideration the opposite lifestyle factors which will affect system health, like exercising and not smoking.

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