Foods to improve your immunity

Eating certain foods can help you to improve your immune system strong. If you are looking for ways to prevent illness like flu and other viral and bacterial infections then focus on what you eat. Plan your meal with including following powerful foods to boost your immunity to fight infections.


Papaya is a fruit which is loaded with vitamin C, we can find 157% of the daily recommended amount of vitamin C in a single Papaya.

Papaya comprises an enzyme called ‘Papain’ which can break down hard protein chains which can found in muscle meat and can help in digestion also. Papaya has a decent amount of Potassium, Vitamin B,  Folate all of which are beneficial for your immune system, it also contains decent amounts of other anti-oxidants and vitamin A. All these anti-oxidants and vitamins makes it a great food for boosting its vitamin.


Garlic is one of the most wildly used spice for adding that extra flavour to the food. Garlic is also known as one other name and that is ‘Immunity Boosting Superstar’. For thousands of year, people all over the world held garlic as the elixir of health. It helps to cure a common cold, flu and a variety of other illnesses. Despite its notorious odour this plant actually belongs to Lily family. Ancient writings show that garlic was used as an aphrodisiac in India and as currency in Egypt.

One clove of garlic contains 5mg of calcium. 12 mg of potassium and more than 100 sulphuric compounds, powerful enough to wipe out bacteria and infections. In fact, garlic was used to prevent gangrene in both world wars. Raw garlic which is not cooked or dried is most beneficial for health since heat and water inactivates Sulpher enzymes which can diminish garlic‘s antibiotic effects. Garlic also helps to lower blood pressure, cholesterol and also kills parasites in our body.

Green Tea

Both green and black tea are packed with ‘flavonoids’ which is a type of anti-oxidants. Green tea excels in its level of Epigallocatechin Gallate which is also called as ‘EGCG’ another powerful anti-oxidants. EGCG has shown to enhance immune function. The fermentation process black through goes through destroys a lot of EGCG present in it. Green tea on another hand is steamed and not fermented so the EGCG is preserved. It has been studied to treat various diseases and may be one of the main reasons green tea has such powerful properties.

Green tea is also a good basis of amino acid ‘L-Theanine’. ‘L-Theanine’ may aid in the production of germ-fighting compounds in your T-cells.


Broccoli is supercharged with vitamins and minerals. Packed with vitamin A, C & E as well as many antioxidants and fibre. Broccoli is one of the healthiest vegetables we can put on your table. The rich amounts of vitamin C found in broccoli helps to boost your immune level.

100gms of broccoli can contain up to 89mgs of vitamin C, which is more than a lot of citrus fruits. Broccoli is also rich in beta carotene and host of other anti-oxidants which makes it a perfect vegetable for your overall immunity.

The key to keeping its power intact is to cook it as little as possible or better not at all, out of all the cooking methods steaming is best if you want to preserve the nutrients present in broccoli.


Ginger is another ingredient that many people have trusted since ages for treating various types of illnesses. Ginger may help decrease inflammation which can help in cure sore throat, joint pains, flu, common cold and much other inflammatory illness. Ginger may also help decrease nausea and vomiting.

While its used many sweet desserts, ginger contains some heat in the form of ‘gingerol’ which decreases chronic pain and possesses cholesterol decreasing properties. Ginger helps the immune system to perform optimally by boosting it when it’s underactive or suppressing it when it’s overactive. Research also suggests that ginger can also help fight drug resisting.


Spinach is rich in vitamin C, is also packed with numerous antioxidants and beta-carotene which increases infection-fighting abilities of your immune system. This vegetable can be incorporated quite easily in your diet and its cheap and its easy to prepare.

Spinach is rich in calcium, iron, magnesium, potassium, vitamin A, Folate and many other anti-oxidants which are essential micro-nutrients for your immune system.

Similar to broccoli, spinach is healthier when it’s cooked as little as possible so that it retains its nutrients.

Citrus Fruits

Citrus fruits are one of the best sources of vitamin C. Most people turn to vitamin C after they caught with cold, that’s because of its help to build your immune system. Vitamin C increases the production of white blood cells which are key to fighting infections.

A review published in the nutritional journal shows that getting enough vitamin C can reduce the symptoms and shorten the duration of ‘Respiratory tract infections’ like a common cold. It may be also useful in preventing and improving outcomes for conditions like pneumonia, malaria and diarrhoea.

Citrus fruits include Grapes, Oranges, tangerines, lemons and limes. Because your body doesn’t produce or store vitamin C, you need daily doses of vitamin C for continued good health. Almost all citrus fruits are high in vitamin C.

Red Bell Peppers

Red bell peppers contain twice the amount of vitamin C as compared to citrus fruit. Besides boosting your immune system vitamin C also helps maintain and gain healthy skin.

Red bell peppers are also a rich source of beta-carotene. Beta-carotene helps to keep your eyes and skin healthy.


There are many different reasons why apples are great to build a strong immune system and good health. First and foremost apple contains good quantities of all the essential vitamins A, vitamin E, B1, B2 and vitamin C. All these vitamins are important to the proper functioning of the immune system.

Apples also contain ‘Pectin’ it is a type of fibre which acts like a pre-biotic. These means its boosts the good bacteria in your gut, which is helpful to improve the immune system.

 try to add all these vegetables and fruits in your daily diet which will help you in improving your immune system.

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