13 Immune Boosting Foods You Must Know!


immune boosting foods

Our body is a defense mechanism that helps to fight external factors that may weaken our body immune system. To strengthen your immune system, one needs to have a proper diet. But sadly, many don’t get the proper guidance or even in day to day life, we forget to keep ourselves immune because of the hectic schedule. But, we have got some really effective and nutritious immune boosting foods that can instantly immune your body system. You’ll give sick days to your body ailment by following these 13 diet plan.

Immunity Booster Foods You Must Include In Your Diet

1. Oatmeal

Many of us tend to skip our breakfast. What we forget is that having a healthy breakfast is a must as it helps our body to work properly throughout the day. Beta glucon is a special fiber found in oats which can give you an extra boost. Also, having a full bowl of oats can ensure that your body mechanism works properly all day.

Ways to eat:– Pour 1 cup of milk in a pan with 1 cup of oats and boil it on a medium flame. Serve it hot or cool with dry fruits and have a healthy and delicious diet.

oatmeal - immune boosting foods

2. Yogurt

Probiotics, which are found in yogurt, are a healthy bacterium which keeps your gut and intestinal tract free of bug. A study has found that 7-8 ounces of yogurt daily was just as effective as any other health supplement. Even it is also believed that yogurt helps in the process of digestion because of the good bacteria found in it.

yoghurt-immune boosting foods

3. Green Tea

Green tea is instilled with all the goodness of polyphenols and potent plant antioxidants that are believed to give green tea its immune boosting power. Having it with honey and lemon is a perfect drink for that long needed energy. Also, green tea is loaded with nutrients that can actually help for the better functioning of your brain and lower down fats and cancer risks.

green tea-immunity booster foods

4. Garlic

Garlic holds the active element allicin, which helps to combat infection and bacteria. Garlic is extremely beneficial for your health because of its antibacterial, antiviral and anti-fungal properties. One should try to inculcate garlic in the diet plan. For maximum benefits, you should have 2 cloves of garlic every day.

garlic-immunity booster foods

5. Mushrooms

Mushroom is enriched with protein, fiber, vitamin C, vitamin B, calcium and other minerals. Mushroom also has influential mix of beta glucons which is responsible for activating your body immune system on the spot. Experts recommend that at least ¼-1 ounces of mushroom should be consumed for maximum benefits.

mushroom-immune boosting foods

6. Blueberries and Raspberries

Blueberries and raspberries have very high rate of antioxidants if compared to other fruits and vegetables. Especially, wild blueberries are said to be a potent immune booster. They have contents like phytochemicals and anthocyanin, which is the pigment that gives blueberries their color. Also, their sugar level is lower as compared to other fruits.

blueberries-immune boosting foods

7. Coconut

Coconut is rich in Lauric acid that converts in your body to Monolaurin. Monolaurin is a compound that is actually found in breast milk that helps strengthen a baby’s immune system. A research has shown that laurin acid enhance one’s body immune system most effectively. It is suggested to have coconut that is raw and unrefined for a better health benefit.

coconut-strengthen your immunity

8. Tulsi Leaf

Tulsi is a holy herb that has been used since ages for ayurvedic purpose in India. Not only is it known for the antioxidants present in it, but also because of its multi-encouraging health benefits. It supports your immune system, memory, heart, health and vision. Even if someone is suffering from fever, cold, respiratory disorder, asthma and heart disease, this one plant is something that you can always rely on. Basil leaves have a substance called Ocimum Sanctum, which according to the doctors, is one of the best medicinal herb.

tulsi leaf- boost your immunity

9. Watermelon

Watermelon are not only refreshing but they have got plenty of antioxidants called glutathione which helps to strengthen your resistance against any kind of infection. To get the most glutathione, it is recommended to eat mostly the red pulpy flesh near the rind. Watermelons are also good for heart as it contains high levels of lycopene that can protect cells from damage, thus lowering the risks of heart ailment.

watermelon- boost your immunity

10. Wheat Germ

Wheat germ is the best way to get zinc, anti-oxidants and vitamin B. It delivers your body all the essential nutrients like good mix of fiber, protein, and healthy fats. You can have this in breakfast, lunch or dinner to have a healthy meal. Wheat germ is also an incredible source of vegetable protein followed by magnesium, thiamin, folate, potassium and phosphorus.

wheat-germ-increase your immunity

11. Spinach

Spinach is a green vegetable in which you’ll find several super nutrients. One of them is folate, which helps your body to build new cells and fix DNA. It is also crammed with fiber, antioxidants and vitamin C. Regular intake of spinach overcomes the problems like inflammatory problems, oxidative stress related problems and bone problems at the same time. You can either have it raw or lightly boiled to attain the maximum benefit or you can have it as a salad too.

spinach-immunity booster foods

12. Broccoli

Broccoli can be easily found at any place in the market. It is an immune boosting basic. It contains essential nutrients like vitamin A and C that protects your body from damage. Broccoli has unique health benefits as it helps in fighting against cancer in your body. You can have it with any dish or simply top it up with some low fat cheese to have a side dish.

broccoli-immune boosting foods

13. Sweet Potato

Sweet potatoes have beta-carotene which is even found in carrots. When consumed, it turns into vitamin A in your body which washes away any free radicals in your body. This enhances your immune system and helps in the ageing process. Surprisingly, sweet potatoes can even lower your blood sugar level, which is quite helpful for diabetic patients.

Sweet Potato-immune boosting foods

Well, these were some of the immune boosting foods which you can follow to instantly charge up your body and stay energetic all the time. As there’s a saying “Every time you eat or drink, you’re either feeding a disease or fighting it.” I hope you’ll inculcate these foods in your daily diet plan to strengthen your immune system. So, take your picks and do let us know if you’ve found this helpful in the comments below.