immune system booster foods


The immune system plays a vital role in keeping one away from diseases or disease-causing microorganisms. Germs can invent your body and make you fall sick suddenly. The best way to improve the immune system is by eating a lot of immunity booster foods.

Consumption of a balanced diet of adequate proteins, fibres, vitamins, and minerals is the perfect way to boost immune systems.

Also Read: 7 Essential Minerals & Vitamins to Grow Taller

How to Boost the Immune System?

The immune system functions well with balance and harmony. The first line of defence to have a healthy immune system is to maintain a leading lifestyle.

The immune system should be protected from certain environmental factors and supporting healthy living strategies are listed as under:

  1. Exercising regularly
  2. Drink alcohol in moderation if you are someone who drinks
  3. Do not smoke
  4. Having at least 8 hours of sleep
  5. Try to minimise stress.
  6. Wash hand frequently

Immune System and Age

Age is one of the main factors for many serious health complications like infections and cancer.

Respiratory infections, the Pandemic COVID 19, etc. are caused for reasons unknown, but maybe it is related to the reduction in the T cells which fight infections.

Foods to increase immunity against cough and cold are necessary to produce T cells in the body.

Older people react less to vaccines. A study has revealed that people above 65 years of age are more prone to Influenza or any other type of disease. People who live in poverty are malnourished and have more exposed to infections.

Lack of zinc, folic acid, copper, Vitamins A, B6, E, etc. alter immune systems and causes diseases.

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Immunity-Boosting Foods for Adults

Adults need a lot of vitamins and minerals in their bodies to fight with the pandemic creating havoc in the entire world.

There are certain immune system booster foods list which make contracting of virus lesser. Some of these foods are listed as under:

  1. Ginger Tea

When it comes to influenza, ginger tea is the best alternative. Ginger has certain anti-inflammatory properties in them which help to keep flu at bay. Inflammatory properties do response to the immune system thus, ginger plays a vital role in boosting the immunity of the body.

  1. Chicken Soup Noodles

If you are suffering from flu and the common cold, then chicken soup turns out to be the staple food to help you heal faster. Immunity boosting foods for adults are many and the University of California has made it clear that this soup has anti-inflammatory properties in them. It calms down any kind of inflammation in the upper respiratory tract and opens up nasal congestion.

  1. Greek Yogurt

Greek Yogurt has a rich source of sickness fighting probiotics in them and is packed with more proteins than regular yoghurt. Probiotics help to fight against the common cold. Researchers have proven the fact that the intake of probiotics regularly prevents the risk of catching a cold than those who do not take probiotic-rich foods.

  1. Wild Salmon

Wild salmon fall under the best immune system booster foods. It is filled with Zinc which reduces the chance of catching a common cold. It is important to give zinc-rich foods during the winter season. Zinc takes effect on the human body within 24 hours of intake of zinc-rich foods like wild salmon.

  1. Turmeric

Apart from being the best spice in your mealtime, turmeric has a lot of anti-inflammatory compound in them called curcumin. This is the main ingredient for the yellow colour of turmeric. It helps in the activation of T cells in the body to fight viruses. T cells are the main cells for boosting immune health.

  1. Green vegetables

Green veggies are filled with anti-inflammatory antioxidants in them which is the key to fighting immune system including Vitamin A and C. The bioactive compounds in them release chemical signal which falls right in the gut where 80% of the immune cells are present. Saute veggies and add garlic, black pepper, etc. or simply add them to soups. You can also blend vegetables into smoothies.

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Immune Boosting Foods for Kids

Parents have a hard time giving kids immune-boosting foods as they are particularly not interested in taking any healthy diet, and this makes them worried about their kids getting sick.

There are many ways of increasing immunity-boosting for kids which are as under:

  1. Cayenne Peppers

Cayenne Peppers are rich in antioxidants called capsaicin which is a rich source of Vitamin C. It helps in aiding and fighting against common cold and flu. One tablespoon of this pepper contains 44% Vitamin A which is a crucial element in fighting against infections.

  1. Dairy products

Other than building bones, Vitamin D is also known to boost the immune system. Some of the best sources of Vitamin D are milk, cream, cheese, etc. It contains a huge amount of Vitamin D, which contains a high amount of anti-inflammatory properties in them.

  1. Berries

Berries are full of antioxidants which reduces the stress caused by any kind of free radicals. This helps in fighting diseases by the immune system. There are so many varieties of berries that can be given to kids like blackberries, blueberries, cranberries, etc. Even if you do not find it in certain seasons, then do not worry as frozen berries are equally nutritious.

  1. Meat and fish

Whether you are having chicken, fish or mutton, all of them are rich in protein. You can have them in sandwiches, salads or curries. Protein helps to repair any broken tissues in the body and also boosts the white blood cells that are responsible for fighting against infections. Meat also supplies Vitamin B, zinc and also fatty acids that keep up the defence mechanism.

  1. Nuts and seeds

Almonds, walnuts, cashews, etc. are best for kids. You can have them in any form like dried or roasted. They have a good source of vitamins and minerals. They are also a rich source of protein which keeps the energy levels of children high.

  1. Carrots

Carrots are rich in beta carotene, which helps to fight against infections. They help in building the mucus membrane building of the respiratory tract, which makes it harder for bacteria to enter the bloodstream and cause diseases. Include carrots in your child’s diet for a balanced diet.


These are some of the immune-boosting foods which are to be included in your diets. Save yourself from disease and energy your body with these foods!


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