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15 Everyday Immunity-Boosting Foods That Can Help Fight Diseases

Team AckoDec 6, 2024

A strong immune system releases antibodies that fight off viruses, bacterias and foreign bodies that are responsible for disease or infection. To strengthen immunity, you need to adopt habits such as good sleep, being active, washing your hands, managing stress and eating healthy food.

Food is essential to boost immunity by providing essential nutrients that help protect the body. Important vitamins such as C and D, along with minerals like zinc and antioxidants, can easily help reduce inflammation and improve resistance to infections. A balanced diet supports strong immune function as well as total health. While everyday immunity-boosting foods may not be able to cure or prevent you from contracting viruses like the novel Coronavirus, declared a pandemic by the World Health Organization (WHO), certain foods have been shown to boost your immunity, which can make viral symptoms less painful.

Immunity

Contents

Top 15 Everyday Foods That Boost Immune System:

The best way to strengthen your immune system is by incorporating specific foods in your daily diet. Several reports suggest a healthy diet should include a good mix of fruits, vegetables, legumes, pulses, etc. Also, some amount of salts, sodium, potassium and sugars naturally present in fruit juice, honey, etc. So, what foods boost your immunity? Here are a few of the top foods that boost your immune system:

1. Citrus Foods:

The superstar when it comes to Vitamin C loaded food. Vitamin C might not fight the illness, but it helps build up your immune system as it aids in the increase of white blood cells. Foods rich in Vitamin C play a vital role in fighting infections. Your body does not produce or store it, hence, you need to consume it daily to boost your immunity.

Popular Citrus Foods:
Orange
Lemon
Lime
Grapefruit
Mosambi (Citrus limetta)
Mandarin
Tangerine
Galgal (Citron)
Pomelo
Kaffir Lime

2. Ginger and Garlic

Mankind has been using garlic for centuries in their daily diet. The use of garlic is considered good in fighting infections. Garlic is also known to reduce blood pressure and slow down the hardening of the arteries. This onion relative consists of allicin which is known to fight bacteria and infection making it an important everyday diet for boosting immunity.

3. Meat and Fish

Meat and fish serve as powerful immunity boosters due to their rich nutrient profiles. They are high in omega-3 fatty acids, which reduce inflammation, and essential vitamins like B6 and vitamin D, which are crucial for immune function. Additionally, they provide zinc and iron, which are vital for immune cell activation and overall health.

4. Turmeric:

The vibrant colour of turmeric comes from the natural compound Curcumin which is also a great source of anti-inflammatory compounds. Adding turmeric in your diet helps boost immune cell activity and fight against anti-inflammatory issues. Indian cuisine is known for its use of turmeric in most curries. Including turmeric in them helps your resolve to fight infections.

5. Curd (Yoghurt):

Curd and yoghurt contain probiotics which are live active bacterias living in our gut and intestinal tract. These healthy bacterias help keep the intestinal tract free from germs which cause diseases. Try and eat plain yoghurt rather than the sugar-filled or flavoured ones. Instead, you can add fruits and honey to sweeten the curd. They are also rich in Vitamin D which enhances the regulation of the immune system.

6. Eggs:

Vitamin D is crucial for your bones as it absorbs calcium properly. This is also helpful in fighting infections by keeping your immune system healthy. The sunshine vitamin is hard to get through a regular food diet, foods such as eggs are rich in Vitamin D. You can include eggs in your breakfast or you could make curries with egg to include it in your daily foods habits.

7. Mushrooms:

Mushrooms are known to increase the production and activity of white blood cells. This is especially good when it comes to fighting against infections. You can use mushrooms on your sabzi or pasta or even your eggs to daily foods that will increase your immunity against infections.

8. Black Pepper:

Black pepper is known for its anti-inflammatory properties, it also discourages intestinal gas. Black pepper helps in regulating sweat as it warms the body upon consuming it thereby releasing toxins from your body. It acts as an antioxidant and anti-bacterial agent in enhancing your immune system.

9. Tulsi:

Also known as Indian basil, this household ingredient is a powerhouse for boosting immunity because of its medicinal properties. Tulsi has several anti-inflammatory and antibacterial properties which offer relief from asthma, respiratory illnesses, and fever. You can add it to your tea or just simply add it to your drinking water. Tulsi is known to kill germs, and its aroma helps elevate your mental health as well. You will find a tulsi plant in every household in India. It is worshipped for its medicinal and healing properties in India.

10. Bell Peppers:

While we are aware that citrus fruits consist of Vitamin C, vegetables such as the red or the green bell peppers contain twice the amount of the vitamin. Bell peppers are also a great source of beta carotene. These vegetable aids in your fight against infections with its rich source of immune-boosting properties.

11. Sunflower Seeds:

Sunflower seeds contain magnesium, phosphorus and Vitamin B-6. However, the most important of them all, Vitamin E which is an excellent antioxidant. Vitamin E helps regulate and maintain the immune system thereby strengthening it to fight infections. You can include them in your salads or shakes or you could simply roast and consume them.

12. Green Vegetables:

Green and leafy vegetables such as spinach, broccoli, and kale are a great source of your daily vitamin intake. Broccoli is packed with vitamins A, C, and E, making it one of the best foods to boost your immune system. Spinach contains Vitamin C and is also packed with antioxidants, increasing your ability to fight the infection. Green vegetables are a superfood when it comes to providing essential nutrients in the body and thus strengthening the body's immune system.

13. Tomatoes:

Tomatoes have a high concentration of Vitamin C, making them an incredible source to fight infections. Vitamin C is known to strengthen your body’s T-cells and phagocytes, which are two main components of the immune system. Any reduction in these two components can weaken your immune system. They’re also packed with antioxidants like lycopene, helping to fight free radicals and protect the body from infections and diseases.

14. Nuts:

Nuts such as almonds and walnuts contain Vitamin E and healthy fats. They also contain magnesium and fibre, which aid in digestion. These nuts are known to contain anti-inflammatory properties, which are a great source of strength for fighting infections. Nuts also contain omega-3 fatty acids, especially walnuts. Omega-3s are known for their anti-inflammatory properties, which help the immune system function optimally.

15. Water:

Staying hydrated is an important part of your daily diet. Drinking lots of water will help loosen mucus trapped in your sinuses. Try drinking at least 8 glasses of water every day to keep your body hydrated, as you tend to lose more fluids, especially when you are ill. Increase the amount of water intake if you engage in any physical activities like exercising or sports or if the weather is too hot.

Also, read: Coronavirus Helpline India

16. Pumpkin:

Pumpkin is full of vitamins A, C, and E, zinc, and beta-carotene. Vitamin A, as produced by beta-carotene, helps fortify the immune system by supporting the development and functioning of white blood cells. Pumpkin seeds contain zinc, which is required for the functioning of immune cells. Additionally, it is high in fibre content, which supports gut health, directly impacting immunity by fostering a healthy microbiome.

17. Olive Oil and Coconut Oil:

Olive oil and coconut oil are more than kitchen staples—they’re immunity boosters! Olive oil is rich in monounsaturated fats and antioxidants, which have anti-inflammatory properties. Coconut oil contains medium-chain triglycerides (MCTs), which have antibacterial, and antifungal properties. Both oils are beneficial for gut health, as they support the growth of good bacteria and help in nutrient absorption.

18. Berries

Berries like blueberries, strawberries, and raspberries have vitamins C, antioxidants, and phytochemicals. These prevent inflammation and fight oxidative stress in the body. Berries also contain fibres that assist gut health and strengthen immunity. Their natural sugars boost energy, and their nutrients help the body recover promptly after illness because of reduced fatigue and inflammation.

19. Fennel

Fennel is a nutrient-rich plant known for its immune-boosting properties. It contains high levels of vitamin C, potassium, and dietary fibre, which strengthen the immune system and overall health. It promotes respiratory health by acting as a natural expectorant, which can help clear mucus and alleviate coughs. Its digestive benefits further enhance gut health, a cornerstone of strong immunity.

20. Raw Honey

Raw honey is actually famous for its natural antibacterial and antiviral properties that aid in fighting infections and healing sore throats. Its anti-inflammatory properties render it very effective in reducing the severity of colds and coughs. Additionally, raw honey provides a natural energy boost, supporting overall vitality and health.

Practical Tips

A. How to Incorporate These Foods Into Your Daily Diet

Incorporating immune-boosting foods into your routine doesn’t have to be complicated. Here are some simple strategies:

Breakfast Upgrades: Add a handful of berries to your oatmeal or yoghurt for an antioxidant punch. Sprinkle ground flaxseeds or chia seeds for extra nutrients.
Snack Smart: Replace chips with a small bowl of mixed nuts, such as almonds and walnuts, which are high in Vitamin E. Consider having carrot sticks with hummus for a Vitamin A boost.
Hydrate Healthily: Swap sugary beverages with green tea or citrus-infused water. Both are rich in immune-supporting properties like antioxidants and Vitamin C.
Meal Prep: Batch-cook soups or stews using garlic, ginger, turmeric, and leafy greens to have immune-boosting meals ready for the week.
Add Garlic and Spices: Incorporate garlic, turmeric, and black pepper into stir-fries, roasted vegetables, and dressings to enhance flavour and immunity.

B. Immune-Boosting Meal Ideas for Busy Days

When you're pressed for time, quick yet nutrient-packed meals can be a lifesaver. Here are a few ideas:

Breakfast Smoothie: Blend spinach, a frozen banana, berries, Greek yoghurt, and a splash of orange juice for a Vitamin C for a probiotic-rich start.
Power Salad: Toss baby kale, quinoa, diced sweet potatoes, chickpeas, and a drizzle of olive oil and lemon juice. Top with pumpkin seeds for zinc.
Quick Stir-Fry: Sauté lean protein like chicken or tofu with broccoli, bell peppers, and ginger. Serve over brown rice or quinoa.
Hearty Soup: Keep lentil or chicken soup with garlic and turmeric on hand for a warm, comforting immune booster.
Easy Wraps: Fill whole-grain wraps with avocado, grilled chicken, leafy greens, and a touch of Greek yogurt or tahini sauce.

C. Combining Foods for Maximum Impact

Certain foods work better together, amplifying their immune-boosting effects:

Vitamin C + Iron: Pair citrus fruits with iron-rich spinach or lentils. For example, a spinach salad with orange segments improves iron absorption.
Healthy Fats + Vitamins: Include avocado or olive oil with Vitamin A-rich foods like carrots and sweet potatoes. Fat aids in the absorption of fat-soluble vitamins.
Probiotics + Prebiotics: Support gut health by combining yoghurt (probiotics) with bananas or oats (prebiotics).
Turmeric + Black Pepper: The piperine in black pepper enhances the absorption of curcumin, turmeric's active compound. Add them together in soups, teas, or curries.

By consistently integrating these foods and strategies, you can naturally fortify your immune system while enjoying delicious meals!

D. Simple Additions to Your Diet for Better Immune Function

Boosting your immune system doesn’t require a total dietary overhaul—small changes can make a big difference:

Citrus Squeeze: Add a squeeze of lemon or lime to your water or meals for an easy Vitamin C boost.
Herb It Up: Sprinkle fresh parsley or cilantro on your dishes for added antioxidants and nutrients.
Frozen Options: Stock up on frozen fruits like blueberries and spinach, which retain their nutrients and are easy to add to smoothies or soups.
Sunflower Seeds: Keep a small bag of sunflower seeds handy to sprinkle on salads or eat as a snack for Vitamin E.
Spice Up Your Life: Stir turmeric, cinnamon, or ginger into your tea, coffee, or oatmeal for an immune-friendly kick.

By incorporating these small yet impactful additions, you can support your immune system without much effort.

Key Takeaway

Boosting your immunity can be as simple as adding the right foods to your daily meals! What are the best foods for it? Think citrus fruits, leafy greens, nuts, and spices like turmeric and ginger—these superfoods are called superfoods for a reason. They help in keeping your body strong and ready to fight off infections. They are loaded with nutrients that give your immune system the support it needs. Pair them with healthy habits, and you’re all set for a stronger, healthier you!

FAQs About Immunity-Boosting Foods:

Below are some of the frequently asked questions about the immune system:

What are the foods that weaken the immune system?

While there are no such foods that weaken the immune system, high levels of sugar intake and refined carbohydrates may reduce your body’s ability to fight infections or diseases. Processed foods, sodas, refined carbohydrates, alcoholic beverages may decrease your immune system’s fight against bacterias and viruses.

What vitamins can boost my immune system?

Many consider Vitamin C is an excellent source to boost immunity levels. It can help stimulate the formation of antibodies to fight infection from bacterias or viruses. Also, Vitamin E is an antioxidant which helps in protecting against several infections.

Does drinking alcohol decrease the immune system?

Drinking excessive alcohol can decrease your immunity against bacterias and viruses. Both binge and heavy drinking can have an effect on your physical and mental health.

What are the other ways to improve the immune system?

Apart from adding the above list immunity-boosting foods, you need to get enough sleep, exercise regularly, avoid smoking and consuming excessive alcohol, maintain a hygienic lifestyle such as washing your hands regularly, cleaning surfaces of your house and get some sunshine to include your Vitamin D intake.

What drinks boost your immune system?

Drinking juices which are rich in vitamins A, C and B-6, potassium, folic acid, zinc, iron, magnesium, calcium and folate will boost your immunity levels in your body. Nutritious drinks which are made from carrots, apple, orange, tomato, beetroot, strawberries, mangoes, watermelon, kiwi are a great source of strengthening your immune system.

Disclaimer: This content is for informational purposes only and is based on industry experience and secondary sources. It is not a substitute for professional advice. Please consult a qualified expert for health or insurance-related decisions. Content is subject to change. Refer to current policy wordings for specific ACKO details.

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