foods for boosting immune system

A strong immune system can help you to stay healthy. But, can specific foods boost it? Simple and best way to stay healthy is to select an array of best foods for boosting the immune system.

Eat healthy, antioxidant foods such as fruits and vegetables, whole grains, and lean protein, all of these are an important part of maintaining a good system of immunity and help ward off infection, illness, etc.

In this article, we have collected the best list of food to boost immune system. So guys keep reading this article to update your knowledge and also boost your immune system.

Food to boost immune system

The following are the best food to boost immune system:

1. Blueberries


Blueberries contain a type of flavonoid which is called anthocyanin. It has antioxidant properties and best food to boost immune system.

The recent study found that flavonoids play an important role in the immune defense system.

According to the research people who ate foods that are rich in flavonoids were less likely to get an upper respiratory tract infection or the common cold than those who did not eat this.

2. Dark chocolate

Dark chocolate

Dark chocolate has an antioxidant which is called theobromine. It is helpful food to boost immune system by protecting your body’s cells from free radicals.

The free radicals are that molecules which body produces when it breaks down food or when comes into contact with pollutants.

It can damage the body cells and also may contribute to some disease. Dark chocolate is high in calories and saturated fat, so it is important to eat it in moderate amount.

3. Turmeric


Turmeric is a yellow color spice which is used in cooking. It is also present in some natural medicines. Turmeric improves a person’s immune response by consuming it because of the qualities of curcumin compounds found in turmeric.

However, it has antioxidant and anti-inflammatory effects. Now turmeric is recognized as a healthy way to promote our immune function. Turmeric is used in many dishes/foods to boost immune system.

Moreover, when it detects invaders such as irregular cells and also unknown chemicals, then your immune system will trigger a healthy and strong inflammation response.

Furthermore, many studies also show that turmeric curcumin has a positive effect on our inflammation response.

4. Oily fish

Oily fish

Oily fish has been linked to many health-related benefits such as lower risk of heart disease, improved mental ability, and protection from cancer, alcohol-related dementia, joint pain, etc. Fishes are the best food to boost immune system.

It is rich in omega-3 fatty acids. However, white and oily fish both are good sources of lean protein. However, salmon, tuna, pilchards, and other types of oily fish are a rich source of omega-3 fatty acids.

5. Broccoli


According to the study, the compound found in broccoli and vegetables related may help to boost your immune system.

However, in one study found that mice fed mice a solution of the compound, 3,3′-diindolylmethane, and this had increased in the blood levels of cytokines proteins which helps to regulate the cells of the immune system and also were better able to clear reoviruses from their intestines.

It also stops the growth of certain cancer cells. However, broccoli is another source of vitamin C which contains potent antioxidants like sulforaphane.

6. Sweet Potatoes

 Sweet Potatoes

Sweet potatoes are rich in beta carotene, which is a type of antioxidant that gives the orange color to the skin of the potatoes.

However, Beta carotene is a source of vitamin A which helps to make your skin more healthy. Also, it may even provide some protection against your skin damage from ultraviolet (UV) rays.

7. Spinach


Spinach is also boosted your immune system because it contains many essential nutrients and antioxidants such as flavonoids, carotenoids, vitamin C, vitamin E and many more.

However, research also indicates that flavonoids may help to prevent the common cold problem in many healthy peoples.

8. Ginger


People use ginger in a variety of dishes and desserts also in tea. However, according to the study, ginger has anti-inflammatory and antioxidant properties.

Also, it has also offered many health benefits. Furthermore, most of the research is still necessary to confirm whether or not it can effectively prevent illness.

9. Garlic


Garlic is a common and most usable home remedy for the prevention of colds and another type of illness. One question arises in mind that at whether taking garlic supplements containing allicin reduced the risk of getting a cold?

The research found that the group of participants that taking a placebo had more than double the number of colds between them than those who took the garlic supplements.

However, the researchers also concluded that more research is still necessary to determine whether or not garlic can be helpful to prevent colds. It helps to boost the immune system.

10. Green tea

Green tea

Green tea contains some small amount of caffeine so that people can enjoy it as an alternative to black tea. Drinking green tea may also strengthen the immune system.

It has been shown to increase fat burning and also it boosts the metabolic rate, in human controlled trials. However, another study says that fat oxidation was increased by approx 15%, indicating that green tea may selectively increase the burning of fat.

Furthermore, some studies on green tea also don’t show any kind of increase in metabolism, that’s why the effects may depend on the individual.

11. Sunflower seeds

Sunflower seeds

sunflower seed is a superfood which helpful to our immune systems.  The sunflower seeds are one of the good sources of magnesium, but they also contain the mineral copper, which is good for the development of your healthy bones.

It also contains selenium which helps your body to fight against certain cancers and also help your immune system to control damage cell. Moreover, it is a great source of vitamin E, which is helpful to maintain healthy skin, hair and also nails.

The immune system starts with our skin and helps to maintain a healthy body on the outside, so sunflower seeds and their vitamin E power will help you to maintain it.

12. Almonds


Almonds are easily available in any grocery store. They are perfect for a healthy snack and can be added to salads, yogurt, and types of sweet dishes.

Almonds are high in vitamin E which acts as an antioxidant in our body and also helpful for immune system function. They are also high in iron and protein which are also necessary to boost it.

13. Papaya


Papaya is another fruit loaded with vitamin C property. Your immune system work as a shield against various types of infections which can make you really sick for a long time.

Papaya contains more than approx 200% of your daily requirement of Vitamin C which makes it great for your immune system. Moreover, in the study, you can find approx 224% of the daily recommended amount of vitamin C in single papaya.

Furthermore, it also has a digestive enzyme which is called papain that has anti-inflammatory effects. It has decent amounts of potassium, B vitamins, and folate which are beneficial for your health.

However, the leaf concentrate of papaya has been traditionally used as an immune modulatory remedy against various kind of diseases.

Furthermore, there is limited research on the effect of papaya on supporting the immune system.