What are Immune Booster Foods?

In the wake of the COVID-19 outbreak this pandemic has raised questions regarding the effectiveness of the body’s capability to fight off illnesses. Naturally the body fights diseases by activating its immune response that trigger a series of mechanisms within the body to remove the pathogen from the body.

What is Immunity?

Immunity is the primary system that protects our body against infections. Sometimes the body is in a position to not trigger enough reactions to rid these. It is therefore essential to consume foods that boost immunity to protect your body from seasonal infections like those of influenza and viral infections as well as arthritis, cancer, and allergies.


At times, during flu or cold season, it is easy to wonder why some individuals do not contract the illness despite having contact with the infected given that cold and flu are transmitted through air droplets. It’s because certain individuals are more immune in comparison to other people. How can this be the case? Keep in mind that the body’s immune system serves as the initial protection against harmful substances which infect our bodies. Therefore, with a healthy immune system, you have lower chance of contracting diseases, but not completely.

A diet change can but also boost and improve the immune system of those with weak immune systems, such as those who suffer from lifestyle diseases such as diabetes hypertension, immune-deficiency diseases such as HIV/AIDs, patients with immune suppression like those taking medications and so on. If the immune system is weak or weak is crucial to ensure that the patient is given a boost in immune strength and foods that strengthen their the face of foreign elements.


How the Immune System Works?

It is an inherent defense system that is made consisting of a range of tissues, cells and organs working together to protect the body against foreign elements, called antigens. These foreign elements comprise bacteria as well as viruses, fungi and parasites that cause illnesses to the body and make the person feel sick or feel sick.

Foreign bodies are present in a variety of environmental conditions, which means they can get into the body and then transmitted through various ways. A healthy body is a well-functioning immune system with the capability of protecting itself against the antigens. It is natural for the body to produce white blood cells, which are essential in the production of immune cells for defense of the body. In addition, it produces proteins and chemicals that also fight and eliminate antigens. Its defence mechanism detects the antigens and eliminates them before it has the chance to reproduce and propagate.


In response to the intensity of the antigen and the load of the antigen, the immune system responds rapidly , producing the appropriate immune system’s response to the antigen in massive amounts. The efficiency of our immune system can be determined by its capacity to detect millions of antigens , and to produce specific immune molecules that fight the antigens.

In addition to its ability to fight thousands of harmful antigens it is crucial to boost the immune system so that it can fight against antigens. In order to boost immunity, you must take in or consumption of certain foods which can provide an additional benefit for the body. To increase immunity, it is essential to eat the right type of foods in appropriate amounts.


Research has shown that foods that contain vitamin C are major immune boosters, especially for the common cold.

Certain of these food items that improve immunity and provide numerous benefits to the body are:


1. Almonds as Immune Booster Foods

Almonds are one of the dried fruits that are primarily consumed to help fight colds. They are tiny in size but they’re full of nutrients that benefit the body. It is a whole pulp containing minerals and vitamins, as well as healthy fats.

The benefits of almonds are:

  • Lowering blood pressure
  • Control blood sugar levels
  • The cholesterol level is controlled.
  • Constipation and diarrhea, respiratory issues and anemia.
  • They also assist in growth and repair of hair as well as nail strength and dental health and strength.
  • They are rich in Vitamin E as well as Vitamin C, which are excellent immune boosters.
  • Nuts contain 5 grams of carbohydrates that help to maintain a low-carb diet the diet.
  • It is rich in antioxidants that regulate free radicals preventing infections, with an anti-inflammatory effect,immune-boosting properties, and anti-hepatotoxicity effect.
  • Almonds aid in the flow from food into the colon. stopping the build-up of food and later colon cancer.
  • Vitamin E is a component of Vitamin E can be a powerful antioxidant which reduces the risk of heart disease together with magnesium can prevent heart attacks.
  • It is also a nutritious element that is beneficial to the health and proper functioning of the nervous system. As a dried fruit, it has riboflavin as well as L-carnitine that have been associated with a boost in brain activity and development. It is recommended for young children to aid in the development of their brains. They also lower the risk of developing Alzheimer’s disease.
  • The minerals, vitamins and phosphorus have been associated with bone growth and strength.
  • Almond oil is utilized to massage and improve appearance of skin and reverses the signs of aging.

Almonds can be used in a variety of ways, including creating almond milk as a nutritious beverage that is better than milk is a topping in oatmeal or yogurt grinding the nuts into a powder that can be used to make almond butter with salt sprinkled over salads and vegetables, and used to garnish pizzas and dishes.

2. Broccoli as Immune Booster Foods

This is a plant that is high in vitamins, minerals as well as fiber. They contain Vitamin A C and E along as well as a number of antioxidants. They qualify them as among the best vegetables for health. To ensure that you are getting all the nutrients that broccoli provides boil it in a brief time or eat it fresh.

3. Citrus fruit as Immune Booster Foods

This is a vitamin-C food, which is used for combating colds and flu. They help boost the immune system through increasing the number of white blood cells which are one of the main factors in fighting off infections and protecting within the body. They include lemons grapefruits, limes and oranges Clementines, tangerine, and tangerine. But, it is essential to eat citrus fruits every day to increase your immunity constantly since the body doesn’t produce vitamin C on its own. They can be eaten whole or included in the meal when eating.

4. Elderberry as Immune Booster Foods

It is a kind of tree with blossoms and berries have been researched and recognized for their beneficial health effects for centuries. It is scientifically referred to as Sambucus nigra. It is utilized to create syrups jams, food colorings, jams wines and lozenges. Extracts of elderberry have been proven to possess antiviral, antibacterial, anti-inflammatory and anti-cancer properties.

It is a source of flavonoids. The elderberries are included in syrups that are utilized as remedies for colds, flu and sinus infections caused by bacteria. They help reduce the inflammation of mucus membranes. As a plant that aids in the management of influenza It could also be beneficial in boosting the immune response to COVID-19.

They can cause laxative effects. They also lower blood sugar levels for patients with diabetes. The general rule is that elderberries trigger your immune system and generate antibodies that defend your body from foreign invaders.

Elderberries are used to treat conditions like;

  • Headache
  • Fever
  • Constipation
  • Lower and upper respiratory diseases
  • Muscle and joint discomfort
  • kidney diseases
  • epilepsy
  • Minor skin conditions
  • Stress

Note: Elderberry may interact with certain medicines like diuretics, laxatives, steroidsand chemotherapy, diabetes medications and theophylline. Therefore, it is essential to consult your physician or pharmacist if you’re taking medication prior to taking the elderberries to avoid interactions that could harm your body.

In addition to the counterreactions with certain medications pregnant women must also consult with a doctor prior to taking these medications. If there are allergic reactions, discontinue the consumption of fruit.

5. Garlic as Immune Booster Foods

Garlic is widely used in cooking to add a zest to meals. This is the most well-known supplement recognized for its capacity to increase the immune system. Since ancient times garlic has been utilized to treat systemic and superficial ailments. It is antibacterial and antiviral properties as well as antifungal. The garlic bulbs are high in antioxidants and contain free radicals that help in your treatment for dementia disease, heart disease and cancers in addition to other ailments. It is well-known for its ability to manage the symptoms of colds and flu symptoms.

In particular, during this season of the COVID-19 epidemic the consumption of garlic has become a crucial element of the diets of many people. Studies have shown that those who consume garlic as part of their diet experience fewer instances of flu and cold symptoms when compared to people who don’t take any of it or who are taking over-the-counter medication. Nevertheless garlic consumption can help reduce the duration of cold and flu.

It is also known that garlic reduces the risk of various kinds of cancer, for instance those who consume garlic experience fewer cases of pancreatic cancer, colorectal cancers as well as liver cancer. It also plays an important role in lowering blood pressure and the lessening in the hardening process of the arteries. It’s also a great solution to ease the arthritis-related pain. The anti-inflammatory properties of garlic result from the high levels of sulfur-containing substances like allicin.

It’s one of the root tubers that’s famous for its anti-inflammatory effects against colds and flu in particular when someone suffers from a sore throat or an illness that causes inflammation. It also eases nausea. Gingerol is the component in ginger that helps alleviate chronic pain. It also lowers cholesterol levels.

It is a rich source of antioxidants that are extremely effective in reducing inflammation and immune-boosting substances. The effects are caused through the mechanism that is activated by the body in response to an illness, whereby free radicals cause the body to experience oxidative stress. Free radicals are a result of the antioxidants generated by ginger, resulting in an anti-inflammatory effect as well as immune-boosting properties.

The anti-inflammatory benefits can protect your body from cancer, arthritis neurodegenerative disorders, cancers, and hypersensitivity. It’s also been established that ginger has antiviral and antibacterial effects.

Ginger is a food that can be consumed in a variety of ways:

  • In hot chocolate or tea
  • Ginger grated can be added to desserts in cooking, such as cupcakes and muffins or cookies, for example.
  • It is a great way for cooking and marinating meats as well as vegetables and chicken as well.
  • It can be mixed with honey or hot/warm water.

7. Green Tea as Immune Booster Foods

It’s a kind of beverage that contains flavonoids. They are naturally anti-oxidants that contain a variety of polyphenols with anti-inflammatory properties that prevent premature ageing. The antioxidants guard against cell damage that can lead to chronic diseases.

They also contain a popular antioxidant called epigallocatechin gallate EGCG that has properties to boost your immune system. Green tea contains caffeine as well as L-theanine which is an amino acid that gives the relaxing effect by increasing brain function and enhancing memory, boost mental performance and mood. L-theanine is also helpful in the formation of T-cells, which fight against germs.

The ability of green tea to combat the effects of oxidative stress is a powerful shield against neurodegenerative diseases, such as Parkinson’s disease and Alzheimer’s disease. It also assists in managing and maintain body weight , while decreasing cholesterol levels. They are excellent immune boosters due to their antioxidants.

They possess an anti-angiogenesis effect thus reducing the risk of developing cancer, and as well as preventing the spread of cancerous cells. They aid in enhancing bone density and the development of bone helping to avoid the development of osteoarthritis as well as bone degenerative issues. They assist in stabilizing sugar levels and reducing blood sugar levels for diabetics. They also help maintain blood pressure and can prevent strokes and heart attacks. They protect skin from ultraviolet radiation, and thus slowing the aging process of skin.

8. Kiwi as Immune Booster Foods

They’re composed of several important elements like Vitamin C K, Vitamin C and Potassium. Vitamin C helps white blood cells that fight infections , and the other nutrients are crucial for maintaining the proper functioning of your body.

9. Mushrooms as Immune Booster Foods

They are edible fungi that are naturally saprophytic, getting their nutrition from decomposing dead matter from animals and plants. They are originally part of the family known as Agaricus. There are more than 14o000 varieties of mushrooms, which differ in shape, size colour, texture, and even properties, yet only 9-10% of them are recognized and investigated for their health benefits.

The consumption of mushrooms has been shown to boost immunity so the next question to ask is, how?

  • Mushrooms are rich in Vitamin B (riboflavin folate, thiamin, as well as Niacin), Vitamin C, Vitamin D, Potassium, Magnesium, sodiumand phosphorus along with calcium, choline and selenium, which are important in strengthening immunity.
  • Selenium mineral is anticancer, antioxidant , and anti-inflammatory properties. Thus, the presence of the mineral in mushroom is a sign of its role in reducing cancers like lung cancer, prostate cancer as well as breast cancer, in accordance with the National Cancer Institute.
  • Selenium is also a preventative measure to reduce the risk of heart disease, as well as thyroid diseases. But more studies and research are underway to verify the benefits of these minerals.
  • Choline can also be an antioxidant believed to lower the risk of prostate cancer, as studies have shown.
  • The mushrooms are known for their ability to boost immunity. They contain a specific amino acid called ergothioneine that is a potent antioxidant that helps protect against free radicals during infection and they also increase the immune system.
  • Some mushrooms possess natural antibiotics that block the growth of bacteria and fungal diseases. The antimicrobial properties that are naturally produced also enhance the immune system by stimulating and controlling its response.
  • They are complex carbs (Polysaccharides) that have an effect on the immune system.
  • Other significant characteristics of mushrooms are:
    • Lowering cholesterol levels using its fiber and enzymes that balance cholesterol levels.
    • They are energy-efficient and low carbohydrate food items that are perfect for diabetics.
    • They contain high levels of calcium that aid in the growth of bones and the bones to prevent osteoporosis as well as bone loss.
    • The presence of vitamin D aids to absorb calcium as well as Phosphorus, which are extremely important for the body.
    • The presence of antimicrobial compounds naturally produced by mushrooms aids in healing stomach ulcers and cuts.
    • They have potassium, which is a vasodilator that naturally occurs, so it plays a major part in controlling blood pressure, thus lessening the chances of suffering from strokes and heart attacks.
    • They are also excellent sources of folate that are required by women expecting to boost the health of their fetus.
    • Even though they have all these advantages they can cause side effects, such as some , if properly picked, may cause poisoning that causes severe symptoms nausea cramping, vomiting, convulsions, coma, or even insaneness. Avoid eating the discolored mushrooms (rotten and growing) or colored mushrooms.

Mushrooms can be eaten when cooked and properly spiced. They are delicious in egg breakfasts, vegetable burgers pizzas, soups with vegetables and.

Certain mushrooms that are renowned for their immune-boosting capabilities include Turkey tail mushrooms, Maitake, and Shiitake Mushrooms, Tremella Mushrooms.

10. Papaya as Immune Booster Foods

This is a healthy fruit made up large amounts of Vitamin C. It contains digestive enzymes, called papain, that are anti-inflammatory. Papain is also an exolator, which helps to reduce constipation. Papain also contains potassium as well as Vitamin B Folate, Vitamin B, which all have positive health benefits.

11. Pomegranate and pomegranate juice as Immune Booster Foods

It is a tree which produces red fruit. The scientific term for it is Punica granatum. The benefits of this plant have been researched and continue to be studied and, in this article I will highlight some of the benefits.

  • Pomegranate seeds are bright red color that is a result of polyphenols, a potent antioxidant which is three times more than other fruits like green tea and red wine. The antioxidants assist in the elimination of free radicals, which can cause cell damage as well as reduce inflammation.
  • The compounds that are produced by pomegranates possess active antibacterial properties to fight E.coli, Yersinia, salmonella Shigella, Clostridium Staphylococcus Aureus, Listeria. They prevent the growth of bacteria in the mouth that could cause plaques, periodontal disease and gingivitis.
  • Also, these have antiviral properties against herpes virus and viral flu.
  • They also encourage the growth of beneficial gut flora which improves immunity, such as Lactobacillus as well as Bifidobacterium.
  • They are high in Vitamin C with one of pomegranates containing 40 percent of Vitamin C content per day. Making juice out of seeds of the pomegranate break down Vitamin C and provides additional nutrients.
  • Recent research has revealed that pomegranate juice can help slow the proliferation in prostate cancer cell. This helps lower the risk of developing cancer.
  • The antioxidants found in juice of pomegranates contain antioxidants that can slow down the progress of Alzheimer’s disease and also protect memory.
  • They decrease inflammation in the gut and aid in digestion, which is why it is beneficial for those who suffer from Crohn’s disease as well as ulcerative colitis and digestive disorders. If you experience any allergic reactions that results in diarrhea, do not consume the fruit until your bowel movement ceases.
  • Flavonols in pomegranate juice can reduce inflammations that lead to and accelerate the process of cartilage and osteoarthritis. More research is being conducted to determine its involvement in osteoporosis arthritis as well as various joint pains.
  • It is a heart-healthy fruit that helps protect the heart and the arteries that it runs through. A few studies have demonstrated that pomegranate juice increases blood flow and reduces plaque that forms in the arteries. It also decreases the accumulation of cholesterol within the arteries. However, it is important to note that it may alter blood pressure and react to cholesterol medications.
  • Pomegranate juice lowers the blood pressure of systolic, which is beneficial to heart health and lowers blood pressure.
  • They are a great source of folate as well as potassium, and Vitamin K.
  • It also acts as an excellent memory booster. At least 8 ounces of pomegranate juice per day helps improve memory and learning.
  • It also lowers the risk of female infertility and raises testosterone levels in both genders.
  • It is also utilized to treat the condition of diabetes by reducing the resistance to insulin and the reduction of blood sugar.
  • Pomegranate juice can be eaten by mixing juices, adding to lemon juices, and adding colour to salads of fruits and also to flavor meat.

12. Red bell peppers as Immune Booster Foods

The pepper contains twice the amounts of vitamin C than the amount that citrus fruits have. Also, they contain beta carotene. and are extremely efficient immune boosters. Apart from improving your immune system and boosting your immunity, red pepper plays an important role in maintaining healthy eyesight and skin.

13. Spinach as Immune Booster Foods

It is among the highest-quality green vegetables, often referred to as a superfood. It is renowned for its abundance of Vitamin A C fiber, beta carotenes Magnesium, calcium iron and antioxidants. These can boost the body’s capacity to fight off infections. It is a dark green leafy vegetable that has advantages for hair, skin as well as bone health.

It is nutritious when cooked at low or medium temperatures (lightly) that allows for it to be released of Vitamin A and Oxalic acids as well as preserve the nutrients in vegetables. They are also vital ingredients to regulate the process of cell division as well as DNA repair.

The benefits of spinach are:

  • It contains antioxidants like alpha-lipoic acid, which reduces sugar levels, thereby increasing the insulin sensitivity and reduces the damage to the oxidative system caused by the effects of diabetes.
  • Alpha-lipoic acid can also reduce diabetes-related peripheral neuropathy. Alpha-lipoic acid can also be prepared by mouth and has similar benefits.
  • When consumed raw or slightly cooked, it retains the pigments of chlorophyll, whose advantages have been researched in animals, with one of them is prevention or blocking of the carcinogenic effects from heterocyclicamines.
  • The presence of beta-carotenes decreases the risk of developing asthma particularly in children.
  • The combination of iron and vitamin K can strengthen bone, preventing fractures and bone deformities.
  • The spinach plant is rich in fiber (roughage) quantities to help can help prevent constipation.
  • Vitamin A derived from spinach helps prevent acne and skin scratching.
  • Vitamin C can also aid in creating collagen which is vital in promoting hair strength and hair growth as well as the healing of skin scratching.
  • iron is crucial in the creation of blood red cells. It helps in maintaining blood levels, preventing the development of anemia.

In excess consumption of spinach could result in the accumulation of potassium that can cause kidney damage in those with weak kidneys.

Spinach can be cooked in many ways, including creamy spinach, spinach dip, spinach and artichoke lasagna made of spinach and garlic sauteed spinach and also spinach and cheese stuffed pasta shells.

14. Turmeric as Immune Booster Foods

It is a common ingredient, which has a yellowish hue and has a bitter taste. widely used to provide anti-inflammatory benefits.

It is utilized for its spice as well as a healing plant. Turmeric is a very nutritious food that is mostly utilized as a supplement. It is also beneficial in brain and body development.

Curcumin is the principal component in the turmeric, with strong anti-inflammatory properties that can reduce inflammation at the molecular. Curcumin can also boost the development of the brain, enhanced cognitive function, and lessens the risk of developing brain diseases. They also are powerful antioxidants that reduce the aging of skin and help prevent diseases by preventing free radicals. They are rich in curcumin that aids in reducing the damage to muscles caused by exercise. It helps to ease the pain that is caused by arthritis and osteoarthritis.

15. Yogurt as Immune Booster Foods

A healthy and nutritious yogurt is one that contains a lively healthy and vibrant culture which boosts the immune system and helps fight off diseases. It is a fermented dairy item that is made from milk and contains probiotics and sugars as well as flavors and bacteria. In the course of the bacterial fermentation process it produces lactic acid which causes milk proteins curdle and creates distinct texture and flavor.

After being consumed for centuries it has been found to be extremely nutritious and an excellent immune booster that fights off diseases. It’s a fantastic food source for Vitamin D, which regulates the immune system and enhances the natural defence mechanisms that fight illness. They can be consumed without sugar or with flavor. It is best to use unsweetened. ideal that can be blended with honey and fruits to try. Plain yogurt with no added coloring agents is a white liquid that is thick and has the flavor of tang.

Its advantages are:

  • They are a rich source of calcium, an essential mineral that is required that helps to develop teeth and bones. The cup of yogurt provides minimum 49% calcium.
  • It is also rich in B vitamins, including vitamin B12 and Riboflavin both of which could help prevent heart disease and certain neural tube birth defects.
  • A serving of yogurt every day provides 38% phosphorus, 12percent for magnesium, and 18% potassium. These minerals help regulate your blood pressure, bones health and metabolism in the body.
  • They’ve fortified Vitamin D which helps improve immunity and bone health, thereby reducing the risk of developing diseases such as depression and heart disease.
  • Yogurt is packed with around 200grams of proteins that have a significant role to play in improving metabolism of energy. They also control the appetite and can reduce hunger because they boost hormone production.
  • Certain yogurts have active bacteria (Bifidobacteria) or probiotics, which help to decrease Irritable Bowel Syndrome (IBS) which is a condition that affects your large intestines. They also help reduce bloating.
  • Vitamins, probiotics, and minerals are powerful immune boosters, which can help prevent certain diseases.
  • They also contain phosphorus as well as Vitamin D, which increase bone density and reduce the chance of developing osteoporosis, and healing of fractures in the bone.
  • It also assists in weight control by increasing appetite and decreasing hormone production in YY and GLP-1. It has a variety of characteristics that can aid in weight control. Yogurt consumption is linked to a reduction in body weight, lower waist circumference and fat percentage.
  • It also lowers the risk of obesity-related diseases due to the low calorie intake.

Other foods that can provide beneficial qualities to the body include white meats like seafood, poultry, and shellfish, and so on.

  • White meat is rich in quantities of Vitamin B6 which plays crucial roles in the creation of red blood cells.
  • sunflower seeds that are used for the preparation of cooking oils which contain magnesium, phosphorous as well as Vitamin B as well as Vit E that are potent antioxidants. They are all responsible for regulating and maintaining the immune system’s
  • Avocado oil and avocados contain Vitamin E which are immune boosters. They help in strengthening the collagen needed for repair of the skin and hair.
  • Shellfish contain high levels of Zinc which boosts the immune system as well as vitamins and minerals that help to maintain the immune system. Shellfish come in a variety of varieties , such as clams, crabs lobsters, lobsters and mussels.


It is vital to know that these remedies can be used to help boost and maintain the immune system from many kinds of diseases and illnesses, and also to manage certain illnesses as well as alleviate certain symptoms and signs due to diseases.

It is recommended to take these supplements regularly to reduce the risk of developing infections and illnesses. Take care to eat right to guard your body.

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