10 foods that boost your immunity | Easily available

Boosting your immunity is as simple as eating. Yes! Feeding your body with some foods can help you boost your immune system. 

A sound immune system can help you prevent various diseases and infections.

How does the immune system work?

The immune system carries out processes that help the body to fight pathogens. These can be viruses and bacterias. 

The immune system releases antibodies that kill the pathogens and prevent us.  

Some foods boost the immune system of your body. Including these in your diet can help you boost your immunity.



Let us have these amazing foods and prevent ourselves from not only Covid-19 but from all kinds of flu and infections. 


  • Blueberries are nutritious.
  • These are rich in fiber, vitamin C, and vitamin K.
  • Blueberries have antioxidants that protect the brain and heart.
  • These enhance memory and help reduce stress, as well.
  • Blueberries boost immunity by increasing natural cells in the immune system. 

How can we have it?

  1. You can have Fresh blueberries directly.  
  2. Have them along with breakfast cereals, desserts, and yogurt. 
  3. You can also make frozen blueberry smoothies.


  • Grapefruit is one of the healthiest citrus fruits. All citrus fruits are excellent for the immune system. 
  • Despite having essential vitamins and minerals, it can control insulin resistance in the body. It is also helpful for weight loss.
  • Grapefruit controls cholesterol levels.
  • These also help in treating kidney stones. It also prevents inflammation.

How can we have it?

  1. You can squeeze the grapefruit juice into water to make a drink.
  2.  Have pure grapefruit juice. 
  3. You can add a slice to your breakfast.


  • Lemons are among the citrus fruits. 
  • These are a great source of vitamin C and antioxidants.
  • Flavonoids in lemons possess antibacterial properties that give a boost to immunity.
  • Plant compounds present in lemons prevent weight gain.
  • Also, citric acid can treat kidney stones.

How can we have it?

  1. As you cannot consume a lemon directly, you can include its juice in the diet.
  2. You can have water with lemon juice.
  3. You can top your salads with lemon juice.



How can we have it?

  1. You can consume it either way; raw or cooked.
  2.  Broccoli salads.
  3. You can add broccoli in alfredo pasta and spaghetti. 


  • Rich source of antioxidants and vitamin C.
  • They are crunchy, tasty, and are available in different colors. 
  • All the colors have a distinct flavor.
  • Among these red bell peppers is a great option to boost immunity. 

How can we have it?

  1. You can have bell pepper and lettuce salad with lemon juice on it. 
  2. Steamed bell peppers are also an option. 
  3. You can add red bell pepper in pasta. 


  • Turmeric prevents inflammation and hence the risk of many chronic diseases. 
  • It cures muscle damage and boosts immunity. 
  • It has many health benefits and serves medical purposes. 

How can we have it?

  1. Raw turmeric can be shred and boiled in milk. 
  2. You can add turmeric powder in curries and dishes. (it is a sour spice)  


  • They are rich in bioactive organosulfur compounds. 
  • It helps in improving the efficiency of the immune system.

How can you have it?

  1. You can add garlic into almost all the curries. 
  2. It has a very intense flavor, so it can be a part of many dishes.


  • Ginger has anti-inflammatory properties. 
  • It reduces pain and controls cholesterol. 
  • It is excellent for healing many sicknesses as it boosts the immunity by empowering cells in the immune system. 

How can you have it?

  1. You can have water boiled with ginger and lemon.
  2. It can be an ingredient in teas and curries. 
  3. It is a popular food ingredient in south Asian dishes


Oh yes, this has to be a part of this list.

You may read– ‘food myths and truths’ to debunk the myth that chocolates are unhealthy. 

  • It is rich in nutrients like magnesium and is an excellent source of antioxidants.
  • Dark chocolate helps reduce the risk of heart diseases
  • It also improves the performance of the body by boosting immunity.

How can you have it?

  1. You can have a cube or two of dark chocolate. 
  2. Shred some upon smoothies.
  3. Melt a cube in hot milk or coffee. 


  • Green tea improves the fat-burning activity of the body and improves metabolism.
  • It enhances memory and provides many mental health benefits.
  • Green tea is good for immunity as it has natural antioxidants that prevent cell damage. 
  • It promotes the formation of cells in the immune system. 

How can you have it?

  1. Green leaf tea– Boil regular green pekoe leaves in water.
  2. Lemon-honey tea– Boil lemon and honey in water.
  3. Mint leaf tea– Boil some mint leaves with water.
  4. Herbal-fruity tea – Boil water with berries and cherries.
  5. Ginger-Lemon Tea – Boil a little amount of ginger and lemon juice with water.

So these are a few foods that you can include in your diet to boost your immune system. Who knew boosting immunity would be this easy?


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Reader Comments

  1. Jyoti

    Great n useful information..must be tried to get best immune system..the best thing is all the things r very easy available..thanks ishank

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