How Can I Boost My Immune System?

Today all over the world, it is being advised to wear masks and follow social distancing to prevent the havoc of Corona, but this is not enough to stay safe. For this, our body’s immune system needs to be strong because when the immunity is weak, the body can quickly come into the grip of viruses.

In such a situation, you must include those things in your diet to boost the body’s immunity.

Currently, no study supports the use of any supplement to protect against COVID-19 accurately.

I had earlier shared Nutrition Value of Food: Importance, Benefits, and Diet I hope you read the post.

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What does the immune system protect the body against?

The immune system protects the human body from outside invaders, such as bacteria, fungi, viruses, and toxins. It is made up of different cells, organs, and proteins that work together.

Which foods boost the immune system?

Well-balanced nutrition plays a vital role in staying well. For example, the following foods help to boost your immune system:

Citrus fruits

Vitamin C is considered to increase white blood cells, which are essential to fighting infections.

Must read these article: What Is Vitamin C Good For? | All About Vitamin C

There are some popular citrus fruits include:

  • Limes
  • Lemons
  • Orange
  • Grapes

Your body doesn’t produce or collect it; you need daily vitamin C for continued better health.

Read: What Does Omega 3 Do? Is Omega-Three Good For You?


Broccoli is supercharged with vitamins. Packed with vitamins A, C, and E and many other antioxidants, broccoli is the healthiest vegetable you can put on your plate.

Research has also shown that steaming is the best way to keep nutrients in the food.


Garlic is a prevalent home remedy for the prevention of colds and other health problems. Garlic’s immune-boosting qualities appear to come from a concentration of sulfur-containing compounds, such as allicin. 


Ginger helps to decrease inflammation, reduce sore throat and inflammatory illnesses. Ginger helps with nausea as well. Ginger also decreases chronic pain and might even possess cholesterol-lowering properties.


Spinach didn’t make our list just because it’s high in vitamin C. I also wrote a tutorial on Is Spinach Good For You? that you can follow.


Yogurt is a powerful source of vitamin D, so try to select brands fortified with this vitamin. Vitamin D helps to boost our body’s natural defenses against diseases.

Instead of curd loaded with sugar, try to take plain curd. You can eat yogurt also eat healthy fruits and a drizzle of honey instead.


Turmeric is the main element in many curries. This yellow, bitter spice has also been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis.

Read also: What Does Turmeric Do For You?


Papaya is fruit loaded with vitamin C. You can find the recommended amount of vitamin C in a single medium fruit. In addition, papayas have a digestive catalyst called papain that has anti-inflammatory impacts. Papayas have amounts of potassium, magnesium, all of which are beneficial to your overall health.

Red bell pepper

For people working to avoid the sugar in fruits, red bell peppers are an excellent alternative source of vitamin C.

For boosting your immune system, vitamin C helps you maintain your eye and skin’s healthy skin. 

I also wrote an article on What Vitamins And Minerals Are Good For the Brain? also you can read.

Best multivitamin for immune system support

Eating foods rich in specific vitamins can help the immune system fight off illness.

Vitamin C

Vitamin C is the biggest immune system booster. Daily intake of vitamin C is good for your health because your body doesn’t produce or store it. A deficiency of vitamin C can also make you more prone to getting sick. Foods rich in vitamin C are oranges, tangerines, strawberries, grapefruits, bell peppers, spinach, kale, and broccoli.

Vitamin B6

Vitamin B6 is essential to supporting biochemical reactions in the immune system. Vitamin B6- foods include chicken and cold-water fish.

For further reading: What Does Vitamin B Complex Do? | All About Vitamin B Complex

Vitamin E 

Vitamin E is the most potent antioxidant that helps the body fight off infection. Vitamin E-rich food includes nuts, seeds, and spinach.

I have already covered What Does Vitamin E Do? | What Is Vitamin E Good For? in depth

Many other ways to boost the immune system

Some strategies may make a person’s immune system more robust:

  • Exercising regularly
  • Avoid smoking
  • Getting enough sleep
  • Maintain weight
  • Oral hygiene and correct hand washing

Read: Todd Pittman Weight loss | Ideal Weight loss


Enjoying the nine immune-boosting foods covered in this article may indicate people’s immune systems and improve their ability to fight off infections.

Anyone in your family or friend who gets repeated colds or other sicknesses concerning their immune system should speak to a physician.

Related: Nutrition Value of Food: Importance, Benefits, and Diet

Do let me know in the comment box, how you have enhanced your health? And are you also wanted to learn more about it?

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