13 Immune System Booster Foods (MUST KNOW!)

August 22, 2023

13 Immune System Booster Foods (MUST KNOW!)

Immune system is a large network of organs, white blood cells, proteins (antibodies) and chemicals. This system works together to protect you from foreign invaders (bacteria, viruses, parasites, and fungi) that cause infection, illness and disease. If the system gets compromised, you might end up becoming sick. That's why you should strive to boost your immune system.

Why Food is Important to boost your immune System?

A good diet is important to maintain a functional immune system by avoiding immunodeficiency due to malnutrition or micronutrient deficiencies. Epidemiological studies find that those who are poorly nourished are at greater risk of bacterial, viral, and other infections.

How Do Immune System Booster Foods Work?

The foods you eat can have an impact on how strong your immune system is. An overall healthy diet that includes fresh foods, whole foods and minimally processed foods is certainly associated with enhanced immunity as they can provide the antioxidant and anti-inflammatory properties that help protect our cells which can help boost immunity. There are many foods that may work as immune system boosters.

Now we will give a brief description about 13 Immune system booster foods,

1. Brown rice

Brown rice is loaded with magnesium which promotes a healthy nervous system.

2. Oats and barley

These grains contain beta-glucan, a type of fiber that helps fight disease by stimulating immune cells.

3.  Vegetables

Spinach, moringa leaves, cabbage, lettuce, and beet leaves are leafy green vegetables rich in vitamins (A and C) and minerals has antioxidant content that reduces many health risks and boost immunity system.

Brightly colored vegetables such as broccoli, red peppers contains vitamin A, C and E witch works as antioxidants.

The beta carotene in carrotsand sweet potatoes are also good for your immune system, along with your eyes and skin too.

Mushrooms, especially button mushrooms, are filled with selenium and vitamin B complex. These two compounds boost your immune system.

4. Meat and Fish

Meat and fish are loaded with proteins. It contains amino acids that combat infections as antibodies. They also repair your tissues and make you strong.

Fish oil contains healthy fats. Some fatty fish like tuna, mackerel, salmon, herring, or sardines has omega-3 fats which increases white blood cell activity and thereby boost your immune system.

5. Fruits

Berries like Blueberries contain a type of flavonoid called anthocyanin, which has antioxidant properties that can help boost a person’s immune system.

Vitamin C has a powerful impact on boosting the immune system. Oranges, lemons, grapefruits, pomelo, kiwi, etc. are packed with Vitamin C. Kiwi also contains vitamin E increases the percentage of T-cells, the white blood cells that seek out and destroy harmful invaders.

Papayas have decent amounts of potassium, magnesium, and folate, all of which are beneficial to your overall health.

Bananascontain a substance called banana  lectin. One mouse study found evidence that banana lectin might have effects that could enhance the immune system.

6.  Eggs  

Egg yolks are full of nutrients that enhance your immunity. Egg contains  vitamin D and proteins which helps to keep you safe from cough and cold.

7. Dairy Products

Both dairy products and fermented dairy products enhances your body muscles with protein and amino acids. Yogurt is a fermented food rich in vitamin D may stimulate your immune system to help fight disease.

8. Garlic and Ginger

Garlic contains allicin which reduces the risk of getting cold. Ginger is loaded with gingerols, parasols, sesquiterpenes, shogaols, and zingerone which are powerful anti-inflammatory and antioxidants to boosts your immunity.

9.  Spices

Turmeric:Turmeric is a popular spice made from the root of the  Curcuma longa plant. It may have several health benefits, such as boosting the immune system, protecting the liver, and helping manage arthritis.

Curcumin the main bioactive molecule of turmeric is a strong antioxidant, radical scavenging properties and acts as anti-inflammatory agent, Protect cell membrane from oxidative damage. Curcumin interacts with various immune modulators (like- B & T lymphocytes) and boosts the immune system.

Various scientific studies have shown that curcumin exerts significant protective and therapeutic effects against oxidative liver disease through a variety of cellular and molecular mechanisms.

Clove Oil: EUGENOL, a bioactive ingredients of clove oil reduces the inflammatory response by inhibiting the nuclear factor-kappa B (NF-kB) signaling pathway, protects from oxidative stress.

Cinnamon Oil: Cinnamic Aldehyde- a bio-active ingredient of cinnamon oil have antioxidant, antifungal and antibacterial properties.

10. Nuts and seeds

Nuts such as almondsand walnuts as well as seeds such as sunflower contain several vitamins and minerals (B-6, magnesium, phosphorous or selenium) that help regulate and maintain your immune system.

11. Olive oil

A staple in the Mediterranean diet, olive oil is a healthy fat that is good for your heart and brain. It also gives your immune system a boost through its ability to  reduce inflammation in your body.

12.  Dark chocolate

Dark chocolate contains an  antioxidant called theobromine, which may help to boost the immune system by protecting the body’s cells from free radicals.

Free radicals are molecules that the body produces when it breaks down food or comes into contact with pollutants. Free radicals can damage the body’s cells and may contribute to disease.

Despite its potential benefits, dark chocolate is high in  calories and saturated fat, so it is important to eat it in moderation.

13. Green tea

Green tea contains only a small amount of caffeine, so people can enjoy it as an alternative to black tea or coffee. Drinking it may also strengthen the immune system.

It’s important to have proper sleep, some physical exercise, staying hydrated along with consuming these immune system booster foods.

You can also consider Karkuma Immune Plus , Karkuma Organic Termeric Immune Booster ,functional food product for boosting the immune system! The ingrediesnts used here are organic curcumin, turmeric, clove oil, cinnamon oil, black papper. As we mentioned earlier these ingredients helps boosting immune system. It’s available on our website!

Some FAQs

How Can I Boost My Immune System very fast?

Answer: You need to have a healthy diet and a good lifestyle to boost your immune system very fast. For instance, start taking the foods we mentioned in this article. Also, stay hydrated, get enough sleep, be physically active, and avoid alcohol or smoking.

How To Boost the Immune System When Sick?

Answer: You can boost your immune system when sick by drinking a lot of fluid and vitamin and mineral-rich foods. Soups, bone broth, citrus-rich fruits, and fermented foods might be helpful in this situation. Also, take a lot of rest, and try to move when you feel better.

How Do You Treat a Weak Immune System?

Answer: To treat a weak immune system, you need to maintain good hygiene. Avoid contaminated areas and people who are sick. Also, get enough sleep, manage your stress, and eat healthy. You may also consider taking supplements for the immune system.


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