foods that will help you to boost the immune system
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Having a good and strong immune system of your body is very important to live a healthy and wonderful life. A good immune system helps to keep your body healthy, fit and glowing, and also keeps you away from all types of disease. To have a strong immune system of your body, its important to know about immune system boosting foods. In this blog, you will get to know about those foods that goona boosts your immune system and will also get to know why it’s important to have a strong and fast immune system.

why it is important to have a strong immune system?

The main purpose of the immune system is to protect your body from bacteria and viruses.

The immune system protects us from disease caused by bacteria, viruses, and toxins, and helps remove foreign bodies and malignant cells from our system. Besides, the immune system is responsible for reducing the immune response against external harmless triggers such as food or the body’s tissue.

benefits of a strong immune system:

A strong and properly functioning immune system helps you to go about daily life as you are exposed to germs and insects from pets, other people and your environment. Without a healthy immune system, you can pick up infections and infectious diseases more easily, and the effects can be severe – even fatal.






immune system

Most people turn to vitamin c after they have caught a cold, that’s because it helps to build up your immune system. Vitamin c is the thought to increase the production of (WBC) white blood cells. These are the key to fight with infections and bacteria.

So oranges are one of the citrus fruit which helps to build your strong immune system. Due to their high vitamin C content, oranges are associated with boosting the immune system. Oranges can boost the immune system and improve your skin; They improve heart health by controlling sugar and cholesterol levels.  Like most citrus fruits, oranges produce more juice at room temperature.

  ways to eat oranges:

  • you can eat oranges with different fruits as a fruit chaat, like by adding banana, apple, pomegranate, etc.
  • you also can make a juice of oranges without adding sugar in it.
  • eat oranges by removing its white cover and enjoy its pulpy taste.



Red bell peppers are the vegetable used to make food items, it is used in a variety of dishes due to their mild, sweet and crispy flavor, and some also involve this vegetable in the juices for their fitness and strong immune system. They are botanically fruits but they are known as vegetables.

There is soo many health benefits of red bell pepper because it contains more than 200 percent of your daily vitamin C intake. Red bell peppers are a great source of vitamin B6 and folate. It helps to support healthy night vision, and these are packed with antioxidants. Burn more calories with red bell peppers, it fastly boosts your immune system and makes your immune system strong and healthy.

  ways to eat red bell peppers:

  • you can take red bell peppers ina juice
  • make stuffed bell pepper as a food dish.
  • you can also eat this by making a snack of it like a sandwich, etc.
  • roasted peppers by adding yellow and green peppers with cream, take it as a healthy meal.



immune system

People have praised garlic for its age for its immune-boosting properties. Garlic has antibacterial, antiviral and anti-fungal properties. Bulbs are rich in antioxidants that quench free radicals that play a role in Alzheimer’s disease, heart disease, cancer, and other conditions. Antiviral properties may help reduce the severity of a cold, flu, or COVID-19 infection. One of the best immune system boosting foods.

In one study, people taking garlic supplements during the cold season caught fewer colds than those taking placebo pills. If you catch a cold, garlic can shorten its duration. If you try to take garlic supplements, keep in mind that the actual garlic you choose contains the active ingredients. Garlic is also the one which gonna boost your immune system and make it healthy.

  ways to take garlic cloves:

  • as usual, we all eat garlic in several dishes like in any food item.
  • can also take 2 garlic cloves in the morning with warm water.
  • also, eat garlic by making chutney of it with other ingredients.



immune system boosting food

Beneficial compounds in pomegranate extracts have been found in laboratory studies to inhibit the growth of harmful bacteria’s, including E. coli O157: H7, Salmonella, Yersinia, Shigella, Listeria, Clostridium, Staphylococcus aureus, and other organisms. There is also evidence that pomegranate compounds inhibit bacterial growth in the mouth that contribute to periodontal disease, plaque buildup, and gingivitis.

Pomegranate extracts have antiviral properties against flu, herpes and other viruses. In addition to fighting bad viruses and bacteria, there is evidence that pomegranate extracts promote the growth of beneficial gut flora that promotes the immune system, including Bifidobacterium and Lactobacillus.

Pomegranate juice makes your immune system strong, healthy and faster so that bacteria and harmful viruses cannot harm your immune system easily. Always keeps you active and healthy.

   ways to enjoy pomegranate:

  • make a lovely salad with zucchini, endurance, blood oranges, and pomegranate seeds.
  • also, take as a juice
  • sprinkle some seeds onto yogurt and oatmeal.
  • these seeds also used in garnishing many dishes.



Green tea is a type of tea made from the leaves and buds of Camellia sinensis, which do not undergo the same withering and oxidation process, which is used to make Along with tea and black tea. Green tea originated in China but has been produced and produced in other countries of East Asia.

Green tea is rich in antioxidants called polyphenols. Polyphenols are efficient infection fighters. They protect the body against potential viruses, infections, and diseases. Chamomile green tea is known to boost the body’s immune system by stressing the body and mind. Green tea creates a good and beneficial impact on your immune system.

  different tea you can enjoy:

  • Lipton Honey lemon green tea.
  • body detox tea.
  • garner green tea.
  • Lipton loose green tea.



Papaya is one of those fruits that helps to glow your skin and boosts your immune system. Papayas are working with nutrients, and one of their collective features is increased immunity. 200% of the recommended vitamin C is the main contributor to boosting the immune system, therefore, it makes your body exciting while fighting all types of infections and diseases.

Papaya is good for diabetes and great for eyes, it improves your digestion and also helps to reduce your weight.

  ways to enjoy papaya:

  • you can eat papaya by making papaya sorbet
  • can also make a papaya milkshake eat with other fruits as fruit salad.
  • eat papaya as normally cutting in pieces or with a spoon.



A mushroom is neither a fruit nor a vegetable; Technically mushrooms are also not plants. They are a special type of fungus – a belief that turns some people off. If you don’t mind the fungus part, however, mushrooms are a great addition to a healthy diet – not to mention delicious.

Wondering how to boost your immune system? Eat more mushrooms they will help in that you want to boost. Mushrooms are high in selenium and contain B vitamins such as riboflavin and niacin. These minerals and vitamins are essential for the immune system to function in tip-top form. Mushrooms are also high in molecules such as polysaccharides, a sugar that enhance immune function.

  ways to eat mushrooms:

  • You can eat by cutting sliced mushrooms in the soup, salad, etc.
  • Make a food item of it like green peas and mushroom or use in mixed veg.
  • Grilled mushrooms are also a good option.



watermelon immune system boosting food

Watermelon is a type of edible fruit, they are 92% water. Watermelon contains about 6% sugar, which makes it very sweet. Many people like to eat watermelon in summer because they may consider it “cool” and “refreshing”. They are the second-largest fruit in the world.

Watermelon is an immune-boosting fruit. A 2-cup serving of watermelon does not have 270 milligrams of potassium, 30% of the daily value of vitamin A and 25% of the calories of vitamin C in watermelon. A 2-cup serving of watermelon contains just 80 calories. Watermelon also provides vitamin B6 and glutathione. The body needs these vitamins, nutrients, and compounds such as glutathione for proper immune function.

  ways to enjoy watermelon:

  • make a fruit salad of watermelon by adding different fruits and topped with honey and lemon.
  • make a juice of it.
  • also, enjoy frozen watermelon sorbet.
  • enjoy watermelon shake.



immune system boosting food

Plain low-fat yogurt, made by fermenting low-fat or skim milk, is a healthy addition to most people’s diets. Low-fat yogurt is not only low in calories but contains many beneficial nutrients and probiotics that can promote your overall health. However, some versions of low-fat yogurt may contain less nutritious ingredients, so your specific choice of yogurt may be as important as whether to eat it or not.

Low-fat yogurt makes your body fit and healthy. It fastly boosts your immune system and makes it strong, protects you from germs, bacteria and bad viruses like coronavirus, etc.

  ways to eat yogurt:

  • make a cucumber salad with yogurt.
  • use yogurt in making creamy soups
  • enjoy frozen yogurt pops.
  • mix yogurt in the fruits and use this as cream.



immune system

Broccoli is a vegetable used in salad and several dishes. Broccoli is a nutrient-rich powerhouse to support your immune system. One cup of broccoli provides more vitamin C in the form of an orange. The veggie is also high in beta-carotene, potassium, magnesium, zinc, and iron. Broccoli supplies an array of B vitamins (B1, B2, B3, and B6). Together, these vitamins and minerals help the immune system function topically. Another healthy compound presented by broccoli: glutathione, the master antioxidant in the body.

  ways to eat broccoli:

  • eat boiled broccoli by adding black pepper.
  • make a creamy broccoli sandwich.
  • eat broccoli in the salads.
  • use broccoli in the mix vegetable dish.


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