In day to day routine life, one can improve his/her immune system by adding such foods which can boost your immune system.

Remember that, everyone wishes for a healthy immune system and that is where a major role is played by diet in keeping it in top shape to protect you from toxins and infections?

Trending Diet Source

However, one must accept that the fact of too many of us don’t eat sufficient of the fresh fruits, vegetables and other foods we need to keep ourselves healthy year-round. With an overview, we cannot depend on a diet which is just as normal as our daily routine.

So to referring a truly healthy immune system diet includes a balanced mix of vitamins and minerals over time, also normal patterns and a burly dose of exercise.

Eating healthy foods, antioxidant-rich foods such as fruits and vegetables, whole grains, and lean protein is a major part of managing a good immune system to help ward off infection and illness. Rather than other pills, you may get the best of your vitamins and minerals from your food.

Healthy Lifestyle Management

The other thing to make the immune system stronger (besides food) is to choose a healthy lifestyle. The body naturally acts fast and physically powerful if you maintain few disciplines in your life. Below are some of the factors will majorly support our immune and helps to fight against diseases.

A.) Exercise regularly – exercise can help keep your body at a normal weight. Exercise helps people lose weight and lower the risk of some diseases.
B.) Don’t smoke – Smoking damages nearly every organ of our body. It is directly responsible for a range of diseases (including heart disease, respiratory disease, lung cancer, etc.)
C.) Stop excess alcohol drinking – heavy drinking significantly increases the risk of fatty liver, memory loss, heart problem and so on. Therefore, drink only in moderation.
D.) Get adequate sleep – Sleep keeps your mind fresh and body healthy. Daily 8 hours of good quality sleep is a must. You must make changes in your lifestyle if you can’t find enough time to sleep.
E.) Try to minimize stress. Everybody needs time to recover from stressful events. Don’t rely on alcohol, drugs, or compulsive behaviors to reduce stress. Heal it doing yoga, aerobics, meditation and so on.
F.) Avoid infection – Lastly, Take steps to avoid infection, such as washing your hands frequently and cooking vegetable or meats thoroughly.

Enlisting 10 foods that boosts the immunity system

The list is endless and with our understanding, we are going to share our selected list of those super foods that one should include, especially when you head into cold and flu season.

1) Garlic

With utmost, and our very first, the commonly found in every kitchen, “garlic” has antibacterial and antiviral properties. It helps stimulate the production of white blood cells and can act as an antioxidant in the body.

Ask a few Chinese food influencers, the major garlic significance can be described by them only. Those who witnessed the qualities. You might be interested to know (8 substantial health benefits of Garlic).

2) Mushrooms

Yes, mushrooms the tiny ones actually give you the mineral selenium and vitamin B (riboflavin and niacin). Mushrooms are also founded as a potent weapon in warding off colds, flu, and other infections. One, who is low on selenium, might be more likely to get a more severe flu. Both vitamins riboflavin and niacin play a major role in healthy immunity system.

3) Watermelon

Good news for those who are watermelon lovers, get wider your smiles, though watermelon isn’t not only refreshing. However, when we ripe, it’s also got plenty of antioxidants called glutathione. It helps strengthen the immune system so it can fight infection.

4) Yogurt

Including yogurt to your diet, benefits live cultures such as lactobacillus acidophilus which may help protect the colds and other infections. Yogurt is more loaded with calcium and less in sugar.

Studies refer that the present lactobacillus can protect the intestinal tract against gastrointestinal illness and increase resistance to immune-related diseases such as infection and even cancer. Yogurt can also be a great source of vitamin D, and this vitamin helps regulate the immune system and is thought to boost our body’s natural defenses against diseases.

5) Spinach

This green leafy spinach isn’t just rich in vitamin C but also packed with numerous antioxidants and beta carotene. Though in the way this may increase the infection-fighting ability of our immune systems. The high content of folate, vitamin A, vitamin C, fiber, magnesium and iron in spinach boosts the immune function and provide the body with necessary nutrients for cell division and DNA repair.

6) Turmeric

If you aren’t sure yet, then we again want to intimate the fact of this key ingredient, “Turmeric” a bitter spice used for many years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis. Though, present content in turmeric, such as curcumin also helps decrease exercise-induced muscle damage.

So this spice is the better and all-time source to get improving our immunity system better with day to day life.  You may try pinch turmeric into a glass of milk to experience the facts.

7) Chocolate

Another boosting immunity sourced food is almost everyone’s favorite, “Chocolates”.  Not only good with skin and blood pressure levels, chocolates cocoa is an immune- boosting food. This is concentrated antioxidant. To make a minimum intake with sugar and fat, cocoa the unsweetened powder helps improving immune system health. This may reduce heart diseases risk, also raise good cholesterol, and possibly reverse blood vessel damage in people with diabetes.

8) Berries

Do you love berries? If not then start doing them, as they are another trendy food with a great source to boost immunity. Berries are rich in vitamin C and bioflavonoid. Where one cup of strawberries contains 100 mg of vitamin C, which is nearly similar to a cup of orange juice. And dark berries (blueberries) are high rich in bioflavonoid. Though, for an optimal immune system, one must eat a bowl of mixed berries rather than just one type.

9) Papaya

One of the delicious fruit. Papaya, another fruit food loaded with vitamin C. A 224 percent of a daily preferably amount of vitamin C in a single papaya. This fruit is also having a digestive enzyme called papain that has an anti-inflammatory result. Overall this is a beneficial fruit that you can add it up into your routine diet and have a decent amount of potassium, B vitamins, and folate.

10) Almonds

We usually, go with an option of taking medicines or few home remedies to take off the cold. To get protected from such stubborn cold, vitamin E tends to take a backseat to vitamin C. However, vitamin E is a key source to a healthy immune system. Nuts, especially almonds, are packed with such vitamin and also have healthy fats. So, you may add this half-cup, which is about 40 whole, shelled almonds, and provides around 100 percent of the recommended daily amount of vitamin E.


Immunity is necessary for every individual, and to keep it in the right way is to lead to a healthy life living style. With not to end with the foods, but also there are divergent methods we can adapt to keep and strengthen our immune systems. With, leaving smoking to eat a diet high in fruits and vegetables, exercising daily, maintaining weight, and avoiding drinking alcohol, adequate sleep is such leading ways to win over boosting our immune systems.

Not eating such foods, but a proper serving sizes and recommended daily intake that you don’t get too much of a single vitamin and too little of others. Eating right is always helps you to protect you from flu, cold, and other illnesses. You can also try some tea and lean meats to your diets as they also help to boost a good immunity system.

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Jaya Chopra

Jaya Chopra

She is a Nutritionist with more than 5 years of professional content writing experience in the field of nutrition. She loves to share the knowledge and ideas through the effective way of blogs and article. She is a post-graduate student, a qualified Yoga & Diabetes Educator and pursuing diploma in food safety & quality management as well.