10 Foods That Improve And Boost Your Immune System


As the worldwide coronavirus pandemic keep on growing with each passing day, people are panicking about its cure and prevention. Since there’s no vaccine available for COVID-19 as yet, people should have a good immune system to tackle the disease.

The immune system fight off pathogens, which are the viruses, bacteria and foreign bodies that cause infection or disease. And while you have good health on the mind these days, don’t forget to wash your hands and get enough sleep to stay your healthiest.

Make a conscious effort to improve the food items you’re consuming. Food is one of the most powerful tools to help prevent diseases and a healthy body begins with a healthy immune system. Over 70% of your immune system is in your gut and what you eat forms the foundation of your health.

Here are the top 10 food items readily available at your home that can improve and boost your immune system.


Turmeric is a yellow spice that many people use in cooking. It is also present in some alternative medicines. Consuming turmeric may improve a person’s immune response. This is due to the qualities of curcumin, a compound in turmeric. According to a 2017 review, turmeric has antioxidant and anti-inflammatory effects.

2.Dark chocolate

It is one of the most convenient and also favorite items to consume. Dark chocolate contains an antioxidant called theobromine, which may help to boost the immune system by protecting the body’s cells from free radicals. Despite its potential benefits, dark chocolate is high in calories and saturated fat, so it is important to eat it in moderation.


Most of the clinical studies done on garlic’s potential antibacterial and antiviral properties use concentrated extracts. However, historically, cloves of garlic have been used in food for an assortment of health-related reasons. If you enjoy garlic, you must include it in your meals.


Eat more button mushrooms. Mushrooms are high in selenium and B vitamins like riboflavin and niacin. These minerals and vitamins are necessary for the immune system to work in the best form. Mushrooms are also high in polysaccharides, sugar-like molecules that boost immune function. Mushrooms may be a potent weapon in warding off colds, flu, and other infections.


Omega 3 fatty acids and other healthy fats help increase the activity of white blood cells. There are a few different kinds of omega 3s. Oily fish contains docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Omega 3s also play an important role in the production of compounds that regulate immunity in the body. It helps protect the body from damage from over-reacting to infections.


Watermelon is an immune-boosting fruit. One 2-cup serving of watermelon has 270 mg of potassium, 30% of the daily value of vitamin A, and 25% of the value of vitamin C. Calories in watermelon aren’t much at all. One 2-cup serving of watermelon has just 80 calories. Watermelon also provides vitamin B6 and glutathione. The body needs these vitamins, nutrients, and compounds like glutathione for proper immune function.


Citrus such as oranges, mandarins, grapefruit, lemons, and limes are an excellent source of vitamin C which helps maintain the body’s defense against bacterial infections. Vitamin C is a potent antioxidant utilized throughout the body. It is involved in tissue growth and repair, adrenal gland function, immune system support, iron absorption, and stomach acid activation. Increased vitamin C requirements are observed in periods of stress for immune system support.


It’s rich in vitamin C, has beta-carotene, and plenty of antioxidants, but to get the most nutrients out of it, it’s best to eat it raw, or cooked as little as possible. Spinach may boost the immune system, as it contains many essential nutrients and antioxidants, including flavonoids, carotenoids, vitamin C and vitamin E.


Chickpeas aren’t just good for their protein and fiber, they’ve got a good amount of zinc too. And when it comes to keeping your immune system strong, zinc is a very important mineral.


Almonds are another excellent source of vitamin E. They also contain manganese, magnesium, and fiber. A small handful or a quarter of a cup of almonds is a healthful snack that may benefit the immune system.

Apart from everything else, drink a lot of water. Whether you are trying to avoid getting sick or fighting a disease, like COVID-19, our immune system must be strong. Only then we can fight viruses and germs.

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