Top 15 foods to increase your immunity

Immunity booster food

Getting a cold and cough often is a sign of a weak immune system. A person with a poor immune system gets a cold and flu whenever the weather changes. Are you also struggling with it? If yes, it's the right time for you to do something for your immunity. Washing hands is not enough to save yourself from infections. You must work on your diet also. Adding some immunity booster food to your diet is a great way to kick off weak immunity.

Although we have officially entered a flu-catching season, most people are down with cold, cough, throat infection, and fever. But you can fight it back with immunity boosting Indian food. The chances of bacteria and viruses attacking your immune system and making you unwell are considerably lower if you eat healthily. If you wonder which foods can boost immunity, then here is the list. 

Immunity booster food list, to have an extra illness-fighting punch.

Yogurt - for boost immunity 

Did you know that eighty percent of your immune system is in your gut? If your gut is healthy, you are less prone to infections. 

Yogurt is one of the best immunity booster food. It has probiotics. Probiotics mean healthy bacteria that keep the gut and intestinal tract free from harmful bacteria. The daily consumption of 7-ounce yogurt works like a wonder and is effective as a probiotic supplement to boost immunity. But try to choose yogurt with no extra added sugar. Try cinnamon and fresh fruit in plain yogurt; your tastebuds will rejoice while having a spoon of yogurt.

Red bell peppers - Full of antioxidants

Red bell peppers have come in the list of foods to increase immunity. They are an excellent source of vitamin C. You will be astonished to know that 100gm of red bell peppers have 3x more vitamin C (127.7 mg) than a Florida orange (45 mg).

Besides this, they are rich in beta carotene. The body converts beta carotene into vitamin A. Vitamin C and vitamin A help boost immunity and keep you healthy.

Broccoli - A well-known Immunity booster food 

The immunity booster food list includes broccoli also. It is considered the best foods to increase immunity. Broccoli is a rich source of numerous vitamins (A, C, and E), fiber, and antioxidants. The regular consumption of broccoli works like magic to boost immunity. It is the most nutritious vegetable you can add to your diet.

Spinach - Perfect for boost immunity drink

Spinach is an immunity boosting Indian food. It is the powerhouse of vitamin C, minerals, antioxidants, and beta carotene. These nutrients help to boost immunity. 

Do you know spinach smoothies are perfect for boost immunity drink? You can have it as spinach soup or blend it to make a spinach smoothie. The best part of this immunity booster food is that you can grow it in small pots at home. There is no specific requirement for it. Grow spinach at home and enjoy its boost immunity drink every day.

immunity booster food

Turmeric- The best immunity boosting Indian food.

Turmeric is a spice that we all use for numerous food recipes in the kitchen. It is one of the well-known immunity booster food. 

Turmeric has one compound called curcumin. It has antioxidant, antibacterial, anti-inflammatory, and wound-healing properties. If you start having it daily, it will boost immunity.

Turmeric can be used in different forms like:

  1. Turmeric water: Add a pinch of organic 1 gm (a bit) of turmeric in a warm glass of water.
  2. Turmeric milk: Add a pinch of organic 1 gm (a bit) turmeric in a warm glass of milk and honey. Stir it well, and your turmeric milk is ready to boost immunity.

Sweet Potato- A tasty delight to boost immunity. 

Sweet Potato is not just a thanksgiving dish, but it is a superb immunity booster food. Due to its numerous health benefits, people eat this starchy root vegetable year-round. It has various vitamins ( A, C) and antioxidants that make it great foods to increase immunity and the best addition to any diet.

Eggs - Easily available foods to increase immunity 

 The person requires a sufficient amount of protein intake to strengthen their immune system. We all know that eggs are a great source of protein and various nutrients like Vitamin D, E, A, B, E, K, zinc, and selenium. These nutrients are the basic foundation to boost immunity. 

Eggs are one of the easiest available immunity booster food. People liked it fried, boiled, or scrambled.

Blueberries - Boost the immune system.

Blueberries are also called immune-boosting superfoods. This tiny fruit is a great choice to be taken as precious for its economic value and its tremendous health benefits.

Blueberries are an immunity booster food, like oatmeal or avocado, and must be present in your diet. Blueberries contain antioxidants and other bioactive compounds. Antioxidants defend your body from unstable molecules called free radicals that can destroy your cells and contribute to severe diseases like cancer. 

Since ancient times, North American people have been using these wild blueberries to prepare stews, soups, and meats. Its taste blends well with many dishes, especially desserts where it is popularly used to make muffins and cheesecakes.

Kefir - Super foods to increase immunity 

Kefir can maintain your health by strengthening the immune system. Its primary effect is on digestion. It promotes good digestion, which is considered the key to longevity. Kefir avoids poor digestion, food allergies, headaches, flu, skin problems, etc.

It is an excellent source of healthy bacteria that includes a variety of enzymes, organic acids, B vitamins and B12, vitamin K, vitamin A, vitamin D, and folic acid.

Amla - known for immunomodulatory and antibacterial properties

Amla is likely the richest source of Vitamin C. It is the best foods to increase immunity. Just 100 grams of amla will provide you with 46% of your daily vitamin C requirement, as well as a variety of nutrients and phytochemicals, including anthocyanins, ellagic acid, and flavonols. 

These qualities of amla provide a wide range of health benefits, but its immunomodulatory and antibacterial effects are most notable, supporting and boosting immunity. If you do not enjoy amla in raw form, you can also take its juice, which will work as a boost immunity drink.

Garlic- A immunity booster food

Garlic has long been used as immunity boosting Indian food to reduce the risk of atherosclerosis and high blood pressure. Used in various dishes and most popularly in chutneys, garlic has quite a punch in terms of its taste and health benefits. Many of the allicin and other sulfur-containing compounds in garlic make it an immunity booster food. Some research suggests that garlic helps fight infection and speed up.

Sunflower seeds- immunity booster food garnish your health.

Sunflower seeds are generally devoured as a healthy snack when lightly roasted. This immunity booster food is nutrient-dense, containing vitamins B-6 and E and essential minerals such as magnesium and phosphorus. These nutrients are known to play a crucial role in boost immunity. Additionally, sunflower seeds are one of the best vegetarian sources of selenium, which has been shown to help fight viral infections.

Chyawanprash - An Ayurvedic foods to increase immunity 

Chyawanprash is a well-known Ayurvedic superfood. People consume it in winters. It is a tasty and nutritious jam that has been used in Ayurveda for years. Its wide range of health benefits makes Chyawanprash one of the favorite immunity boosting Indian food, especially during winters. 

Chyawanprash's countless benefits include:

  • Rejuvenating all body tissues.
  • Strengthening muscles.
  • Strengthening the immune system, which in turn supports the body's natural ability.

Chyawanprash, an immunity booster food, is beneficial for the lungs as it nourishes the mucous membranes, which helps keep the respiratory tract clean and clear. Above all, add these foods to increase immunity. 

Kiwi - A mouthwatering immunity booster food

 Kiwi should also be on the list of foods to increase immunity. It contains vitamin C, carotenoids, polyphenols, and dietary fiber, and all of them are beneficial for the immune system. In addition, in some cases, kiwi can also help protect against oxidative stress.

Mushrooms - Delicious immunity boosting Indian food

Mushrooms are a savory dish for many people and have become increasingly famous in Indian cuisine, whether as a pizza topping or in dishes like Kadai mushrooms. In addition to their delightful taste, mushrooms are incredibly healthy, giving you a good dose of selenium, as well as riboflavin and niacin.

 Research indicates that these nutrients boost immunity, with a selenium deficiency linked to frequent flu infections. Mushrooms are one of the best and delicious immunity booster food people love to have.


We are sure that this blog will help you understand immunity in a better way. You must have gotten an idea of how important it is for a healthy body to have a robust immune system. It is crucial to keep a healthy lifestyle to live diseases free. Above mentioned foods are perfect for boosting your immunity and keeping you healthy. But along with this, do regular exercise and yoga. It will do wonders for your body and reward you with longevity. Also read Healthy Immune System: Following an Immunity Foods Lifestyle.

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Authored by: Vijeta Rana

About the Author: Vijeta Rana is a Wellness and Fitness Blogger from Punjab, India.

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