25 Powerful Foods for Your Immune System

Introduction

The safe word is immunity. You have to face the world’s dangerous viruses and infections, and only you can save yourself. It is obvious that antibiotics and vaccines come to your rescue, but nothing is superior to your own immunity. 

The solution to any health issue is in yourself. You have to discover it, improve it and unleash its maximum potential. Yes, we are talking about immunity-boosting foods and how they can help you fight with this world. You can boost immunity through natural ways, by eating the right foods, moving your body, managing your stress, practicing hygiene, doing yoga, taking an immunity-booster daily, and much more. 

You don’t have to worry about, instead plan your next grocery shopping with this list given below. We have done our best to add as much as immunity-boosting foods in this article so that you can buy them and consume them. 

No.#1: Sweet potatoes 

Loaded with beta carotene, a rare yet healthy substance, sweet potatoes have much to offer to your well-being. It is not only food for diet-conscious people, but it is great for your immunity. It releases more Vitamin A, fights free radicals, and combats infections. The most enriching part of this food is the skin, so don’t throw it away. Wash it off properly and add it to your recipe. 

No.#2: Pomegranates 

Rich in antioxidants, pomegranates fight against inflammation and reduces the growth of cancer-related cells in the body. It also supplies energy to your body cells and tissues, making your alert and active throughout the day. 

No.#3: Walnuts 

Containing Omega-3 fatty acids, walnuts maintain a healthy cholesterol level and keeps your brain active and full of energy. It also contains protein, vital minerals, increases the number of immune B cells in your body. Even a small quantity of walnuts every day can do the job. 

No.#4: Spinach 

Remember Popeye, the sailor man? Well, jokes apart, spinach is extremely rich in iron, zinc and other essential vitamins that boost your immunity and strength. We don’t guarantee the same Popeye muscles, but it will certainly heal wounds and reduce inflammation quickly. 

No.#5: Cauliflower

If you want a healthy dose of Vitamin C in the form of a vegetable, then cauliflower is the best. It also contains the rarest Vitamin B and a lot of fiber. So, get your digestion on track with this a cauliflower salad with an exotic dressing on top of it. 

No.#6: Onions 

We have already mentioned the significance of ginger-garlic paste in our Herbs and Spices page. Now, it is the time to add onions to the gravies. Onions are anti-inflammatory and fights viruses due to the rich properties in it. 

No.#7: Broccoli 

How can we forget our favorite superfood, broccoli? It is rich in a compound that protects your body from cancer and other bacteria. It is also good for heart health. As it contains Vitamin E, broccoli is also beneficial for eye health and reduces any kind of inflammation quickly. 

No.#8: Citrus Fruits 

When it comes to immunity, there is enough discussion about Vitamin C. When it comes to Vitamin C, there is sufficient discussion about citrus fruits which are the richest sources. But we would strongly suggest you consuming citrus fruits in natural form. If you blend a juice out of it, then most of the nutrients might be lost. But if you still insist, then we suggest combining it with other fruits. Check out Juices page to know more about the same. 

No.#9: Mushrooms 

Mushrooms are of varied kinds; you are not even aware of. So, we suggest doing deep research in mushrooms and having them in your diet. Mushrooms contain plenty of fiber, B complex vitamins, potassium, copper and protein. If you want a mushroom-based supplement, then go for it. 

No.#10: Sprouts 

Enriched with fiber, protein, and vitamins, sprouts are excellent for healthy bones and blood cell growth. As it contains Vitamin K, you ought to include them in your diet, no matter how much you hate them. Loaded with antioxidants, it also prevents cell damage and boosts new cells in the body. 

No.#11: Figs 

Another under-rated immunity-boosting food is figs. It is full of potassium and regulates blood pressure levels. It also contains fiber and calcium along with Vitamin C. We suggest you to be careful about the sugar added in the same while purchasing. 

No.#12: Apples 

Since centuries, apples are known as superfoods. It even has a proverb that proves its significance. But we prefer organically grown apples and not those covered with pesticides. It reduces cancer risks, promotes cardiovascular health, and boosts immunity levels. An apple every morning will surely give you an energy boost and reduce sugar cravings. 

No.#13: Pears 

Even if you don’t like pears, get them. Pears are rich in Vitamin C, Vitamin K, and antioxidants, which help in fighting free radicals. It maintains a healthy and active gut, and safeguard your skin against sun damage. So, while you are boosting your immunity, your skin health will also enjoy an extended life. 

No.#14: Cranberries 

When we say cranberries, we refer to the fresh ones and not the canned, sugar-loaded products meant for fancy sale. Rich in Vitamin C and antioxidants, cranberries are excellent for better urinary function, immunity system and cardiovascular health. It is also anti-inflammatory. 

No.#15: Beans 

Rich in nutrients like Vitamin K, beans are good for healthy and strong bones. It is also enriched with Vitamin A, and so, we can be sure that it is an immunity-boosting food in all ways. 

No.#16: Pumpkin 

Does this food make you skip meals? Well, even if it has the yuck effect on you, do not skip it. Treat it like an immunity-boosting medicine and make it delicious. Pumpkins contain natural sugars, and so, you can reduce sugar cravings. So, no need to eat that piece of chocolate or dessert after dinner! It contains essential nutrients like Vitamin A, Vitamin C, and potassium which is great for organ health. It also contains beta-carotene, which is excellent for anti-aging effects on your skin and body. 

No.#17: Pineapples 

It is anti-inflammatory and is also used in sinus-related supplements. You might be thinking why pineapples should be consumed as it is not a citrus fruit. But guys, pineapples also contain a lot of Vitamin C, and so, it pays off. 

No.#18: Beetroot 

We all know that beets are rich in iron. But beets are also good for healthy functioning of the liver and kidney. It also protects your heart and reduces bad cholesterol levels. 

No.#19: Green Peas 

It contains iron, folate, and other vitamins. It is good for fighting infection, boosting immunity, and reduces cancer-related risks. So, even if you don’t get the fresh ones, you can go for the frozen versions and include them in your routine.

No.#20: Carrots 

The favorite red food, carrots are not only good for your eyes but also for reducing cancer risks. It is rich in Vitamin A, Vitamin C, fiber, antioxidants, and is beneficial for oral hygiene too. 

No.#21: Blackberries and Blueberries 

Berries are always yummy to munch on, but blackberries and blueberries are also rich in antioxidants and fiber. So, get them in your diet for energy and freshness in life. 

No.#22: Water 

Our old H2O has something to say to you as you might have forgotten it. Water is one of the easily available drinks that can give a lot to you in the form of health benefits. It makes you hydrated and let all the body organs function smoothly. You ought to drink at least eight glasses of pure water daily. Infuse it with fruits if you do not like plain version. 

No.#23: Tomatoes 

A Vitamin C-rich food, tomatoes have considerable amounts of Vitamin C. It activates your immune system, and fights against illnesses. 

No.#24: Green Tea 

How can we miss out the treasure house of antioxidants – the green tea? Stock your pantry with green tea powders and sachets as it is not only good for weight loss but also for boosting immunity. It fights against the viruses that spread cold and cough in your body. 

No.#25: Eggs 

Eggs have the power to strengthen your immunity as it contains Vitamin D and other essential nutrients. You might have been advised to eat boiled eggs if you fall sick often. So, go for it! 

Conclusion

Conclusively, you can have plenty of immunity-boosting foods in your diet regime and seek tremendous benefits out of it. So, if you are skipping unhealthy foods, then you have to replace them with the above healthy options. 

References

1. Oranges – https://www.ncbi.nlm.nih.gov/pubmed/15495002. 
2. Water – https://www.mayoclinic.org/diseases-conditions/common-cold/in-depth/cold-remedies/art-20046403. 
3. Berries – https://www.ncbi.nlm.nih.gov/pubmed/27184276
4. Tomatoes – https://www.ncbi.nlm.nih.gov/pubmed/19263912. 
5. Bell peppers – https://www.health.harvard.edu/cold-and-flu/can-vitamin-c-prevent-a-cold. 
6. Broccoli – https://www.eurekalert.org/pub_releases/2008-03/uoc–usf030608.php. 
7. Green Tea – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3459493/. 
8. Eggs – https://jamanetwork.com/journals/jama/article-abstract/1367448. 
9. Apples – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC442131/. 
10. Walnuts and other nuts – https://www.ncbi.nlm.nih.gov/pubmed/16943455. 
11. Mushrooms – https://www.sciencedaily.com/releases/2015/04/150416112826.htm. 
12. Vitamins and immunity – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2906676/. 
13. Cranberries – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4942875/.