Food Items That Boost the Immune System

One of the best ways to stay healthy is choosing such a food that boost immune system.  Eating healthy and anti-oxidant rich food maintains good immune system and prevents infection and illness. The immune system consists of cells, tissues, organs, and proteins. These altogether fight against pathogens such as bacteria, viruses and foreign bodies that cause infection or diseases.

Over 70% of your immune system is in gut and what you eat forms the basis of health. Food is one of the most important tools that prevent diseases. A healthy body begins with a strong immune system. Here are some superstar foods that may help to boost your immune system;


Garlic everyday keeps the doctor away. Garlic has anti-bacterial and anti-viral properties. It stimulates the production of white blood cells and act as antioxidant in the body. This kitchen staple does more than increasing the flavor of food. Raw garlic can beat skin infection. Garlic may even help to lower the cholesterol.



Spinach is placed in our top useful food items list because it have plenty of

  • Vitamin C
  • Vitamin E
  • Carotenoids
  • Flavonoids

Vit C and E can support the immune system. It is also full of numerous antioxidants which enhance the body ability against infection-fighting of immune system. This super food contains folate, which helps body to make new cells and repair DNA. Raw or lightly cooked spinach is more nutrational.


Live cultures in yogurt such as lactobacillus(type of bacteria) can protect the intestinal tract. It also increases resistance to the immune relate diseases such as infection and cancer. These bacterial live cultures may prevent cold and other infections. Some yogurt contain probiotics that help support immune suatem and increasing the white blood cells count.

Citrus fruits:

After caught a cold most people turn toward vitamin C. Like yogurt citrus fruit also enhance white blood cells production. These cells are key to fight infections and build an immune system. The citrus fruits include;

  • Oranges
  • Lemons
  • Grapefruit
  • Limes

Our body does not produce vitamin C on its own so, for continued health daily intake is necessary.

Red bell peppers:

Although citrus fruits and vegetables contains most vitamin C but red bell peppers contains twice as much vitamin C as citrus. Red bell peppers also have phytochemicals and carotenoids, like carotene beta which are full of antioxidant and anti-inflammatory benefits as well. These peppers can help to clean out  the congested mucus membranes in nose and lungs. besides this vitamin C help to maintain healthy skin.


Broccoli is supercharged with vitamin A, C,E and minerals. It contains antioxidant and fiber as well. Plenty of nutrients that protect body from damage are found in broccoli. It is a good choice to eat regularly to support immune system.

Oily Fish:

Oily fishes like salmon, tuna and trout contain omega three fatty acids. Omega 3 fatty acid and other healthy fats enhance the production of white blood cells. They also help in production of compound that regulate immunity in blood and protect body from damage. Moreover, omega 3 lower the inflammation that is helpful in kids to keep them away from lungs infection.


Watermelon is not only refreshing but when it’s ripe it got numerous antioxidant that is called glutathione. It supports the immune system to fight against infection. Their red flesh provides lycopene which helps bone stay strong and balanced immune system.

Oats and barley:

Oats and barley are fiber enriched food items. These fibers have antioxidant and anti-microbial properties which protect from influenza and help immune system. They also increase inflammation which helps heal faster from an infection.


Blueberries, raspberries, blackberries, strawberries contain highest level of antioxidants which fight free radicals. These are good for immune system and general health.

Other ways to boost immune system;

it is important to be mindful of the other lifestyle factors that may affect the immune system.

  • avoid smoking
  • exercise regularly
  • minimize the stress
  • avoid alcohol
  • maintain a healthy weight

Remember that immune system is complex. Eating a healthy and balanced diet is the best way to support immune system.


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