The most ideal way to remain healthy is by eating a variety of foods to increase immunity. Eating healthy, anti-oxidant foods. For example vegetables, grains, lean protein helps to keep the body healthy and it also prevents bacteria and illness. Here is the list of 10 immune-boosting foods. Citrus fruits, dry fruits and vegetables are food for white blood cells. Eating foods that boost immunity will keep your guts happy and healthy.

Table Of Contents

Fresh Food :

Fresh foods are one of the main Foods that Boost the Immune System and It includes fruits, vegetables, etc. because they are full of vitamins and antioxidants. Immune-boosting foods make our body strong and keep toxins at bay. Fresh fruits and vegetables have high water content which helps in the overall health of the body. Fresh foods also boost metabolism.

Citrus Fruits as a Food to Increase Immunity

citrus fruits are identified as foods that boost the immune system. It is also food for white blood cell

Vitamin C plays a major role as food to increase immunity and also detoxify the body. It helps in the production of white blood cells which helps our body to fight bacteria and infection. Citrus fruits are rich in Vitamin C and therefore can be easily consumed on a day to day basis. It also helps to prevent cancer, diabetes. These immune booster foods prevent kidney stones as well. Citrus fruits contain enzymes that not only act as a natural fat cutter but the bioactive compounds control 60-70 percent of liver disease. In conclusion, these fruits act as anti-inflammatory, antiallergic, and promote antifungal activities.

However , the daily amount recommended for male is 90mg and 75 mg .

Most Known Citrus Fruits are :

  1. Oranges
  2. Lemon
  3. Lime
  4. Grapefruit
  5. Kiwi

Most importantly , 2000 mg is the maximum limit while taking Vitamin C through supplements.

Spinach as Immune Booster Food

Spinach is known from the family of foods that boost the immune system. It's great properties make it the food for white blood cell.

Spinach is not only rich in anti-oxidants but also in Vitamin C. It’s full of Beta Carotene which helps to increase the infection-fighting ability. It’s important to make sure that it is cooked as little as possible. Spinach is popularly known as the food to increase immunity, it also strengthens the bones and is also beneficial for the eyes. Moreover, the benefits don’t stop here because it prevents wrinkles and reduces the risk of a heart attack. However, the 2 cup serving has 12 calories, 0g fat and 40mg of sodium. In addition, there is 16 percent of daily Vitamin C, 26 percent of Vitamin A and 200 percent of Vitamin K. Most importantly it acts as a shield for the eyes, lutein and zeaxanthin in spinach filters the blue light. Additionally, Spinach gives you a more radiant glow as it’s full of anti-oxidants.

Other Beneficial Leafy Vegetables are :

  1. Kale
  2. lettuce
  3. Bok Choy
  4. Microgreens

Light cooking makes it easy to absorb Vitamin A and oxalic acid is released. Here are some Spinach recipe ideas.

Broccoli is a Food for White Blood Cell

Broccoli is full of vitamins and belongs to foods that boost the  immune system. Sulforaphane makes broccoli as food to increase immunity

Broccoli is full of Vitamins and minerals such as Vitamin A, C, E . Therefore, It’s one of the healthiest vegetables to eat as it is full of fiber. The key to getting the most out of it is to cook it as little as possible and Steaming is the best way to eat it. It’s one of the Foods that Boost the Immune System. Broccoli is known to be a superfood due to its real health benefits. Moreover, Vitamin K in this helps to increase bone density and reduce fracture rates. However, the phytochemical known as sulforaphane gives the broccoli its bitter taste. Further many studies have shown that sulforaphane enhances the detoxification of airborne toxins. On the other hand, Broccoli sprouts are a major source of cancer-fighting compounds. To sum up, cooking can remove Vitamin C and boiling or steaming can preserve its anti-oxidants.


Papaya is a exotic fruit also considered as a food for white blood cell . In addition , due to it's detoxification properties it's a food to increase immunity .

Papaya is full of Vitamin C and it also has a digestive enzyme called papain which has anti-inflammatory properties. Moreover, This amazing wholesome fruit also has magnesium, potassium and folate. It also helps to detoxify your guts and can be consumed at any time of the day. Further, it is the best food for white blood cells as well as food to increase immunity. Papaya helps to lower cholesterol as it leads to hypertension. Most importantly it contains 200 percent of the daily dose of Vitamin C and that helps to boost collagen. Therefore having a bowl of papaya will keep skin problems and weakness at bay. Vitamin A in this fruit helps to improve eyesight and reduce the chances of blindness. Besides, this fruit is known to be a star for menstrual cramps as papain ensures the smooth passing out of blood from the uterus.

Check out these interesting papaya recipes.

Kiwi is one of the Foods that Boost the Immunity

Kiwi the hero fruit is also known as a part of foods that boost the immune system . The high content of Vitamin C makes kiwi , a food to increase immunity .

Kiwi is no ordinary fruit and it can either be consumed as a snack or dessert, there is no specific way to eat this. Apparently, it’s the national fruit of New Zealand. This exotic fruit is a great source of Vitamin C. It’s full of folate which can be very beneficial for pregnant ladies resulting in a healthy fetus. Therefore, consuming 2 kiwis before sleep can help sleep disorder. In short, kiwi is great for your overall health. The high level of potassium helps in blood pressure whereas magnesium helps in overall functioning. There are many different ways to improve your internal health.

Dry Food :

It’s traditionally known as a powerhouse of nutrients. Including Almonds, walnuts improve mental health. It has many health benefits across the age groups. It makes the bones strong and keeps the guts healthy. Further dry food is easy to carry and can be consumed at any point of time. The best time to eat these kinds of foods is in the morning. It is a great snack and keeps you full for a long time. It is a great alternative for unhealthy candies and whatnot.


Almonds the energy booster is on top as the foods that boost the immunity system and food for white blood cell

Vitamin C is the most powerful ingredient to boost the immune system because nuts are packed with healthy fats. Almonds are one of the food to boost your immunity. Around 46 almonds provide the daily recommended amount of Vitamin E . Almonds also help in maintaining normal blood pressure. The High fiber in almonds keeps you full and prevents overeating. Doctor says fatty acids in almonds help to slow down the release of glucose into the bloodstream. Almonds also reduce fine lines and wrinkles. Soak it or eat it raw, almonds never fails to amaze with its benefits.

PRO TIP: Eating almonds along with your meals will lower your glycemic index. Add almonds to your smoothies, pasta and salads.

Dates belong to Foods that Boost Immune System

Dates are rich in Vitamin C and is one of the top foods that boost the immune system

Ripe and dry dates are a good source of Vitamin C. Antioxidants in dates also help to reduce respiratory problems. The natural sugar in dates fills the body full of energy. Vitamin A1, B1, B2 and B5 helps in boosting the immunity. It’s one of the main food to boost immunity. Dates have digestive properties and if you have digestive problems you must include dates in your diet. Dates are full of iron and are extremely beneficial for people with anemia. At the same time being high in natural sugars like glucose and sucrose, gives an instant boost of energy. Dates revitalize your body instantly. It keeps constipation away, the potassium content controls diarrhea. It’s a great food to increase immunity.

PRO TIP : Eating 2-3 dates per day can give you instant boost of energy . Take dates with you in your bag , as a emergency snack .

Sunflower Seeds

Sunflower seeds are rich in anti oxidants and is also food for white blood cell

Sunflower seeds are full of magnesium and vitamin B6. They are also high in selenium, just one ounce provides the half of the recommended portion. It has the potential to fight infection like swine flu. and can also be consumed as snacks or as part of salads. It reduces the risk of heart problems and type 2 diabetes. These edible seeds have a nutty flavor and are often roasted to enhance the flavor.30 grams of seeds have 163 calories, 14grams of fat and 3grams of fiber. They are a great source of plant compounds including flavonoids and phenolic acids.

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Dark chocolate which is very popular as desserts , has also a place in foods that boost your immune system

Dark chocolate is full of iron and zinc. The cocoa also contains antioxidants known as flavonoids which have many health benefits. It has more cocoa and less sugar as compared to regular chocolates. Dark chocolate also improves brain functioning and prevents Alzheimer. Chocolate with a minimum of 60 percent or higher cocoa is full of anti-oxidants. It also prevents depression, theobromine in this gives a boost of energy. Dark chocolate can be highly addictive and should be consumed in a recommended amount. It can also prevent stroke and can fight diabetes, 50-70 percent cocoa can lower the blood pressure. This can also be considered as food for white blood cell.

It has 604 calories , 43gm of fat , 24.23g of sugar

Green Tea

Green tea is made of unoxidized leaves and is full of antioxidants. It promotes digestion and regulates body temperature. It also decreases the growth of the tumor. High levels of polyphenols in green tea helps to kill cancer cells, 2 cups should be consumed in a day. It also helps in the reduction of bad cholesterol. A 2013 study found out that green tea help to prevent heart diseases. It also has a great effect on memory. Green tea keeps the blood sugar level stable and helps to protect against the damage of a high-fat diet. It can also act as an alternative for high sugar drinks.

TIP: Add lemon to your green tea to get the best of both worlds. Vitamin C is just cherry on the top.

FAQ’s regarding Immune Booster Foods

What is best for boosting your immunity?

Those foods which are high in Vitamin C are the best for your body. Moreover, the lack of Vitamin C can make you sick because it helps in boosting the white blood cells. White blood cell protects your body from harmful toxins and bacteria. Include oranges, kiwi, almonds in your diet.

What foods are bad for immune system ?

Some foods can eventually weaken your immunity and also make you prone to get an infection. Soda, processed foods, alcohol, high sugar eatables and beverages. The Weak immune system can create digestive problems, fatigue and weakness.

What are the other tips to boost the immune system?

1. Eat more fruits and vegetables.
2. Get at least 8 hours of sleep.
3. Manage stress.
4. Don’t overload the supplements

COVID-19 Update | Foods that Boost the Immune System

Corona Virus is a global pandemic and has taken a toll on people’s health and immune system. Your immune system plays a vital role in protecting you from harmful bacteria and toxins. The virus has affected everyone in one way or the other. Therefore, boosting your immunity is very important. On the other hand, Vitamin C is high in demand nowadays for protecting the body. Hence including the above-mentioned foods in your diet will keep you healthy and will boost your immunity.

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