Top 15 Foods That Boost Your Immune System

In this Coronavirus pandemic, washing hands and social distancing are key to stop the spread of the virus. But apart from all these practices healthy food also plays a vital role in protecting us from the incoming attacks of the viruses and bacteria. One of the best ways to do is to care for your immune system and help make it stronger is with food, but, not just any food. There are certain nutrients in food that are vital for the healthy functioning of immune function.

Top 15 Foods That Boost Your Immune System

1. Eggs

Source: Medical News Today

Protein intake is essential to support immune response. The egg is rich in protein and several other nutrients like, Vitamin D, Zinc, Selenium, and Vitamin E. Yolks are packed with immunity-boosting nutrients and that is why doctors suggest consuming yolk, especially to boost your immunity.

2. Spinach

Source: Healthline

Spinach comes under the green leaves category food, which is a rich source of iron and other vital nutrients that help boost the immune system. Spinach is packed with digestion regulating fiber, Vitamin C, which is a powerful nutrient and helps in preventing common cold and reduce symptoms of sickness.

3. Turmeric

Source: WebMD

Turmeric is more than just a spice. Not only in the kitchen but also medicinally. It is used as an important source of nutrients. It contains a powerful anti-inflammatory compound called curcumin, which helps in fighting for your immune system. Turmeric powder should be mixed with hot milk for consumption.

4. Sweet Potato

Sweet Potato

Sweet potato is a top source of Vitamin A, which aids the immune system by helping to produce white blood cells, fighting bacteria and viruses. Sweet potato should be baked and mixed with nuts and seeds and consumed with healthy dips like nut butter or tahini.

5. Carrot

Source: Unsplash

Carrot helps in forming a mucous membrane that lines the respiratory tract, which acts as a protective barrier to keep germs out of the body and protect our immune system. It is a rich source of Vitamin A.

6. Pomegranate Juice

Pomegranate Juice
Source: Verywell Health

Pomegranate is a fruit that supports immunity via its antimicrobial and anti-inflammatory activity. Antioxidants found in pomegranate juice helps to combat viruses, and decrease the length of a cold by as much as 40%. If not daily but at least weekly, one should consume its juice.

7. Mushroom


Mushrooms are a rich source of Vitamin B and antioxidants, which play a vital role in healthy immune function while selenium has been linked to a decreased risk of severe infections. Mushrooms are also a good source of protein and other essential nutrients.

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8. Apples

Source: Healthline

You might have heard this famous quote – “An apple a day keeps the doctor away”. It is not just an old wives’ tale. Apples actually help prevent illness such as a common cold. The antioxidants present in apple help boost immunity and reduce the risk of chronic disease.

9. Raw Honey

Raw Honey
Source: Medical News Today

All-natural, raw honey not only tastes delicious but can also help protect your immune system and boosts it as well. It helps in relieving sore and itchy throats and acts as an antibacterial, killing any germs in the body that can cause you to get sick.

10. Oranges

Source: Juice Buff

Oranges are a vital source of Vitamin C, which is an essential nutrient when you are feeling under the weather. Vitamin C helps to prevent common cold for people exposed to sickness-inducing environments, such as cold weather. It also helps in lowering the duration and severity of a cold.

11. Broccoli

Source: Healthifyme

According to several researchers, Broccoli can be a great addition to your diet if you are trying to prevent a cold and boost your immune system. The chemical, namely, Sulforaphane which is found in broccoli turns on antioxidant genes and enzymes in specific immune cells, which combat free radicals in your body and prevent you from getting sick.

12. Green Tea

Green Tea
Source: Spectrum Nutrition

You must have heard that Green Tea is effective in weight loss but do you know it is recommended as the best source for fighting off a cold? Green tea contains flavonoids, an antioxidant that boosts immunity, and it has anti-inflammatory properties that help fight viruses.

13. Walnuts

Source: Healthline

It is one of the top anti-inflammatory foods that boost your immune system, which contains several nutrients that play a vital role in supporting immunity. It includes Vitamin E and B6, copper, and folate. Researchers say that walnuts help to reduce psychological stress and unchecked stress weaken immunity.

14. Chicken Noodle Soup

Chicken Noodle Soup
Source: Betty Crocker

Chicken soup is a staple for surviving cold and flu season, and it is not just because the warm comfort food is a nostalgic throwback to mom taking care of you but also a rich source of vital nutrients that help boost your immune system.

15. Ginger Tea

Ginger Tea
Source: The Healthy Tart

When it comes to treating a common cold, ginger is one of the best foods for relief because of its anti-inflammatory properties. As inflammation can affect your body’s immune system, in such a condition anti-inflammatory properties of ginger can play a key role in boosting your immunity.

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