Healthy foods to increase immunity

Experts believe that to avoid any infection inside the body, your Immunity contributes greatly. It is very important to have great immunity, as many people have died due to the poor immunity system because they do not include healthy foods that increase immunity in their diet. 

Let now know about some healthy foods that will help in boosting your immunity that will help you to deal with viruses and infections like COVID-19.

What is Immune system or Immunity??

The immune system protects the body against disease or other potentially damaging foreign bodies. When functioning properly, the immune system identifies and attacks a variety of threats, including viruses, bacteria and parasites, while distinguishing them from the body’s own healthy tissue.

Immunity has the ability to fight the Toxins (a bacterium, virus, or other microorganism that can cause disease, inside our body) of our body.

If our immunity is strong, it not only protects us from cough and cold but also from Hepatitis, Lung infections, Kidney infections and many more diseases. A healthy immune system can defeat invading Pathogens.

There are many ways to boost the Immunity System, like –

Don’t smoke.

Eat a diet high in fruits and vegetables.

Exercise regularly.

Maintain a healthy weight.

If you drink alcohol, drink only in moderation.

Get adequate sleep.

Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly.

Try to minimize stress.

These are the ways to build the greater Immunity system. In this article we will provide you the list of health foods & fruits, which will boost your Immune system.  It is quite important to include High Anti-Viral Food in your diet.

Top Healthy foods to increase immunity

1# Consumption of vitamin C rich things

Vitamin C

Vitamin C, or ascorbic acid, is a water-soluble vitamin well known for its role in supporting a healthy immune system. As our body cannot make Vitamin C, it must come from the food, we eat.

It helps heal wounds and repair and maintain healthy bones, teeth, skin and cartilage.

It an antioxidant, it fights free radicals in the body which help to prevent or delay certain cancers and heart disease, and promote healthy aging.

The list of fruits and vegetables supply this vital vitamin. Sources of vitamin C include citrus fruits, tomatoes, potatoes, strawberries, green and red bell peppers, broccoli, Brussels sprouts and kiwifruit, among others.

2# Tulsi (Holy basil) is also beneficial

Tulsi Plant

It is always good to have a strong immune system as it helps you to stay healthy without being affected by small bacterial and viral infection.

Tulsi or holy basil is undeniably one of the best medicinal herbs on the planet. The herb has miraculous properties, a few drops of tulsi water dropped in foods can purify and kill germs as well.

If planted indoors can protect the family from infections, cough, cold and other viral infections.  

Tulsi has a great healing power, it helps to counter metabolic stress through normalization of blood glucose, blood pressure and lipid levels, and psychological stress through positive effects on memory.

Cultivation of tulsi plants will give you both spiritual and practical significance that will connect you to the creative powers of nature. Tulsi is a great Ayurvedic Product it works on your body without any side effects.

Besides its immunity boosting property, it also known to have a anti-ageing, anti-bacterial, anti-septic and more healthy property.

Tulsi is known as “The Incomparable One,” “Mother Medicine of Nature” and “The Queen of Herbs,” and is revered as an “elixir of life” that is without equal for both its medicinal and spiritual properties.

3# Consumption of Ginger


Ginger is a strong antioxidant that has been shown to naturally boost the immune system. It contains tons of vitamins, some of which are magnesium, iron, zinc, and calcium. Ginger helps kill cold viruses and has been said to combat chills and fever.

Other Benefits of Ginger-

It can control blood sugar level.

Ginger helps to reduce body weight.

It helps to protect certain types of cancer including pancreatic cancer.

4# Consumption of vitamin D rich things

Egg Yolk

Vitamin D is sometimes called the “sunshine vitamin” because it’s produced in your skin in response to sunlight. It’s a fat-soluble vitamin in a family of compounds that includes vitamins D-1, D-2, and D-3.

Your body produces vitamin D naturally when it’s directly exposed to sunlight.

You can also get it through certain foods and supplements to ensure adequate levels of the vitamin in your blood.

Vitamin D helps our immune systems stay balanced during the cold and flu season, and serve as a pharmacy resource.

The role that vitamin D plays in keeping the immune system healthy is very complex because the immune system has to be perfectly balanced.  

If there is not enough immune system activity, frequent infections can occur.

Vitamin D helps keep the immune system balanced much like a gymnast walking on a balance beam.

Benefits of Vitamin D

1.Vitamin D with fights disease

2.Vitamin D helps in reducing depression.

3.Vitamin D helps in boosting weight loss.

Sources of Vitamin D- Salmon, Egg-Yolks, Mushrooms, cow’s milk, soya milk, orange Juice, cereal & oat meal.  

5# Consumption of Garlic


Garlic is also one of the Healthy foods to increase immunity contains compounds that help the immune system fight germs. Whole garlic contains a compound called alliin. Garlic has shown promise as a treatment for preventing colds and the flu.

If you often get sick with a cold or flu, eating garlic can help reduce your symptoms or prevent your illness entirely.

Some of the Garlic Supplements

Powdered Garlic

Aged Garlic Extract

garlic oil etc.

The minimum effective dose for raw garlic is one segment (clove) eaten two to three times per day.

6# Consumption of Watermelon

It has said that watermelon has more Lycopene (protects against oxidative damage to lipids, proteins, and DNA) than any other fresh fruit or vegetable. Lycopene is an antioxidant linked to decreased risk of cancer, heart disease and age-related eye disorders.

Watermelon is nutritious

Watermelon is the perfect sweet treat that is nutritious and tasty. One cup of watermelon contains the following:

  • 46 calories
  • 12 grams of carbohydrates
  • 865 international units (IU) of vitamin A — (equates to .26 milligrams)
  • 12 milligrams of vitamin C
  • 170 milligrams of potassium
  • 0.1 milligrams of vitamin B6
  • Zero fat, cholesterol or sodium

92 percent of watermelon consists of water.

7# Low-Fat Yogurt

Yogurt is probably the best-known dietary source of probiotics that can give your immune system a boost, but it’s also high in protein. You’ll also get a bit of vitamin A and zinc.

Yogurt containing two probiotics, lactobacillus and Bifidobacterium, Some Probiotic Strains May Boost the Immune System.

A study suggests that probiotics may help with inflammatory bowel disease by changing the intestinal microflora and lessening the immune system response that can worsen the disease.

According to a  study it also found that the duration of all illnesses was significantly lower in a group that consumed a certain pro-Biotic found in fermented milk.

More Benefits of Yoghurt

Yogurt May Help Prevent Osteoporosis.

It may Reduce the Risk of High Blood Pressure.

Boost the Immune System.

8# Sweet Potatoes

sweet potato

Sweet Potato is full of beta carotene and vitamin A, the antioxidants found in sweet potatoes benefit not only your immune system, but also your heart, teeth and vision.

They come in a variety of sizes and colors — including orange, white, and purple — and are rich in vitamins, minerals, antioxidants, and fiber.

More Benefits of Sweet Potatoes.

Promote Gut Health

May Have Cancer-Fighting Properties

Support Healthy Vision

May Enhance Brain Function

Orange-fleshed sweet potatoes are one of the richest natural sources of beta-carotene. A plant-based compound that is converted to vitamin A in your body.

9# Bring on the Broccoli

Broccoli is rich in antioxidant vitamins that give an immune system boost. It contains a high amount of potassium, which helps maintain a healthy nervous system and optimal brain function. As well as promotes regular muscle growth.

Along with a high amount of potassium, Broccoli also contains magnesium and calcium that help regulate blood pressure.

It has an antioxidant necessary for fighting against free radicals. Broccoli is also helpful in repairing skin damage thanks to the glucoraphanin .It contains which helps the skin to detoxify and repair itself.

10# Pomegranate Juice.

Pomegranate extracts have antiviral properties against the flu, herpes, and other viruses.

drinking pomegranate juice is effectively concentrates the beneficial nutrients in pomegranate seeds, for a more potent product. “The antioxidant activity of pomegranate juice can be as much as three times higher than that of green tea and red wine.

More Benefits of Pomegranate Juice

Pomegranates boost your immune system

It lower blood pressure

It lower cholesterol

Pomegranates lower cholesterol

It may inhibit cancer


Eating a healthy balanced diet is a great way to ensure you get all the nutrients you need for good general health. It also helps to boost your intake of these nutritious foods to make sure your immune system has Healthy foods to increase immunity it needs to work properly.

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