Food To Improve Your Immune System

healthy immune system

A healthy immune system protects us from various kinds of health issues. Currently, we are facing a global pandemic due to the Coronavirus outbreak, and all aged people, either male or female, are under risk. But at the same time, most of the health care professionals revealed that people having a strong and healthy immune system are at a lower risk.

You can make your immune system stronger and healthier in various ways like drinking pure and contamination-free water, by performing regular exercise, and many others way. But the most crucial factor is food. What you eat, affects your body because food acts as fuel and nourishes your body’s cells like the immune system. Here in this article, we have listed the most crucial food which is suitable for a healthy and robust immune system.

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Below Listed Food Helps You To Prevent Cold, Flu, and other Infection.

1. Citrus Fruits

Citric Fruits

Most of the people look for high Vitamin C intake if they have caught a cold. It is because Vitamin C helps in making the immune system stronger.

Vitamin C increases the production of white blood cells (WBC), which is crucial to fighting against infections. Almost all citrus fruits contain a high concentration of Vitamin C.

Some popularly known citrus fruits are Orange, Lemons, Limes, Grapefruit, and various others. Our body neither produces nor store Vitamin C. Thus, to fulfil the daily requirement, we need to consume Vitamin C regularly. The recommended daily amount of Vitamin C is

  • 75mg For Women
  • 90 mg For Men

2. Red Bell Peppers

Red Bell Peppers

Red Bell Peppers contains a high concentration of Vitamin C as compared to Citrus fruits. Thus you can consume Red bell peppers to fulfil the daily requirement of Vitamin C. Along with vitamin C; Red Bell Peppers are also high in Beta carotene. Vitamin C is not only crucial for a healthy immune system but also crucial for maintaining skin health.

3. Garlic


It is one of the vital ingredients of almost all cuisine in the world. Garlic adds a small amount of Zinc in your food. In earlier civilization, Garlic was crucial for fighting infection. It is also believed that Garlic lowers your blood pressure, but it has not evidenced.

Garlic’s immune system booster abilities seem to come from a heavy concentration of sulfur-containing compound like Allicin.

4. Ginger


It is another essential ingredient to consume when you turn sick. It may help you to decrease inflammation, which helps you to reduce sore throat and inflammatory illness. It is also suitable for avoiding Nausea. Ginger is mag also reducing chronic pain and might process cholesterol-lowering properties.

5. Turmeric


In India, turmeric is a much-needed ingredient in the food. This bright yellow color ingredient is used as an anti-inflammatory for treating both osteoarthritis and rheumatoid arthritis.

Research done of Turmeric shows that high concentration of Curcumin, which provides turmeric with its distinctive colour, can help you to reduce the exercise-induced damage. An animal study report indicates that Curcumin has immune booster and antiviral properties, but still, several studies are required.

6. Broccoli


It contains a high concentration of vitamin and minerals. Broccoli contains a high concentration of vitamin A, C and E, fibre, and many other antioxidants. Presence of these vitamins and minerals makes it one of the best and most crucial food. Researches say that steaming is the best way to keep more nutrient in the food.

7. Green Tea

Green Tea

It is rich in flavonoid and epigallocatechin gallate (EGCG), a type of antioxidant. In a study, EGCG has shown its immune booster ability. The concentration of EGCG is remained maintained in the Green Tea as it is steamed and not fermented.

Green tea also contains a high concentration of amino acid L-theanine which may help in the production of a germ-fighting compound in your T cells.

8. Papaya


Papaya is also loaded with vitamin C. A single medium fruit helps you to get double vitamin C than the daily recommended value. Along with vitamin C, papaya also contains a high concentration of digestive enzyme called Papain which has anti-inflammatory effects.

Papaya also contains a high concentration of potassium, magnesium, and folate, all of these nutrients are essential for your overall health.

9. Blueberries


It contains a type of anti-oxidant, namely anthocyanin, which has antioxidant properties that can boost our immune system. According to the study done in 2016, flavonoids play an essential role in the respiratory tract’s immune defence system. Researchers found that people who ate food rich in flavonoids were less able to get upper respiratory tract infection, or the common cold, than those who do not consume flavonoids rich food.

10. Dark Chocolate

Dark Chocolate

Dark chocolate is also rich in antioxidants. It contains a high concentration of theobromine, which helps to boost the immune system by protecting our body from free radicals. Besides all its health benefits, dark chocolate is rich in calories and saturated fat; thus, it is important to consume dark chocolate in moderate amount.

There are various factors such as regular exercise and quitting smoking makes our immune system healthy, but the food is one of the most crucial among all. Thus it is important to eat healthier food; however, if you are getting regular cold or other illness than concerned to the doctor.

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