7 Foods That Fight Back: Immune System Boosters

Taking care of your health is important by following the three pillars of nutrition, sleep, and exercise. The immune system comprises many body parts and living things that work together. Different biological systems work together to fight off pathogens like bacteria, viruses, and other foreign substances.

When a pathogen comes into contact with the body, it sets off an immune response. The immune system sends antibodies, which latch onto pathogen antigens and kill them.

A person could boost their immune system by eating a certain combination of foods. Read on to learn about 7 foods that can help your immune system.

Eating a healthy, well-balanced diet can help you stay healthy in a big way. You may find that the following foods help your immune system −

Citrus Fruit

Citrus fruits like Mosambi, oranges, lemons, amla, guavas, and kiwis are all high in vitamin C.

Vitamin C strengthens the immune system because it makes the body make more white blood cells (WBC), which fight off infections. It is important, but mostly for kids, to build up their immune systems, so they don't get seasonal allergy symptoms.

Restoring a healthy balance of electrolytes helps keep you from getting dehydrated or having a heat stroke. Citrus fruits, such as oranges, lemons, kiwis, guavas, and mosambi, have a lot of vitamin C.


Garlic has been a mainstay of human diets for a very long time. Garlic has been used for a long time as a good antimicrobial. Garlic can help people with both high blood pressure and atherosclerosis. Allicin, found in this onion relative, kills germs and infections. This makes it an important part of a healthy diet for staying healthy and avoiding getting sick.


Ginger can help treat sore throats and other diseases that cause inflammation because it stops inflammation from happening. It has gingerol in it, which helps relieve pain. According to research, adding ginger to your regular diet may help strengthen your immune system.


Curcumin is a chemical that is found naturally in turmeric. It gives the spice its bright yellow color and is a powerful anti-inflammatory. A higher intake of turmeric has been linked to better activation of immune cells and less inflammation. Turmeric is a spice that is used a lot in Indian cooking and is in most curries. Having turmeric in them makes your immune system better at fighting off sickness.

Curd (Yogurt)

Probiotics are good microorganisms that are naturally found in the human digestive system. They can be found in fermented foods like curd and yogurt. These helpful microorganisms help keep disease-causing pathogens from getting into the digestive system. Plain yogurt is better than sweetened or flavored kinds. Curd can be made without sugar by adding honey or fruit. Also, they have a lot of vitamin D, which keeps the immune system in good shape.


Vitamin D is important for your bones because it helps your body absorb calcium. For the same reason that it helps keep your immune system healthy, it can also help keep you from getting sick. Vitamin D, sometimes called the "sunshine vitamin," is hard to get from a normal diet, but you can get it from foods like eggs. Eggs are a versatile food that can be eaten for breakfast or in several different curries.


A healthy immune system is shown by many healthy white blood cells. Mushrooms are known to boost the number and health of white blood cells. This is great news when it comes to avoiding getting sick. Mushrooms are easy to add to sabzi, pasta, and even eggs. These foods can help strengthen your immune system and keep you from getting sick.

How to Boost Your Immune System?

Still, there are things you can do to ensure your immune system has what it needs to do its job, whether trying to avoid the common cold, the flu, or even COVID-19. Not one of them is taking a supplement.

Here are four tried-and-true ways that research backs up that will strengthen and keep your immune system healthy −

Vaccination Schedules Should be Followed

The best way to fight dangerous diseases is to have a healthy immune system, which means getting vaccinated. Your immune system is already pretty strong, but vaccines can strengthen it by telling it to recognize and fight certain pathogens. Getting vaccinated is much safer than being exposed directly to these pathogens.


Physical activity is important for a healthy body and a strong immune system, as well as for building muscle and reducing stress. Moderate exercise causes immune cells to be released into the bloodstream and from the bone marrow. It also helps immune cells already in the blood find their way to certain body parts. Because of this, it helps the immune system keep an eye out.

Keeping an eye on your immune system is called "immune surveillance." Working out makes your immune cells better able to spot infections and fight them off.

Rest is a Gift you can Give Yourself

The stresses of modern life can cause our bodies to break down in dangerous ways. This is why giving your body time to rest every so often is so important.

A consistent sleep schedule is just as important as getting the recommended 7-8 hours of sleep every night. Keep a regular schedule for sleeping and waking up (even on weekends). This will help both your sleep schedule and your circadian rhythms.

Drink More Water

Everyone has heard many times about the many benefits of water. In addition to drinking more water, you can get more fluids by eating meals with a lot of water. Watermelons, oranges, lettuce, and strawberries all have a lot of water and taste good.


Regularly eating the seven foods discussed in this article can bolster one's immune system and illness resistance. Nonetheless, keep in mind that the immune system is intricate. A well-balanced diet is one method of helping the immune system do its job.

Exercise and not smoking are only two examples of how a healthy lifestyle may boost the immune system, but many others exist. The immune system of someone always fighting off colds and other infections should be evaluated.

Updated on: 07-Mar-2023


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