12 Superfoods For Boosting Your Immune System

by | Feb 20, 2021 | Health Featured

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The immunity system that is highly compound requires a great amount of care and nutrition to work efficiently.

The immune system fights diseases and infections in our body preventing us from falling ill frequently.

During this process, an infection might overpower the strength of the immune system causing it to weaken and fail.

To avoid such circumstances, it is important to undertake steps and maintain a healthy diet to strengthen the immune system.

According to a study by Harvard, deficiency of certain nutrients like Vitamin A, Vitamin K, Vitamin C, Vitamin B6, Iron, Zinc, Copper, Selenium and Folic acid may cause the immune system to weaken. To replenish these nutrients in the body, adding them naturally in the diet is of high importance.

In this article, we will talk about 12 superfoods that will naturally boost your immune system.

1. Citrus fruits

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Citrus fruits are tremendous foods that naturally boost your immune system.

With the high presence of Vitamin C, Fiber, Folate, Potassium and Magnesium in these fruits, they accelerate the production of white blood cells which are the primary elements for fighting diseases.

The richness of Vitamin C in citrus fruits make them an excellent remedy for colds and influenza. Moreover, citrus fruits are delicious, low-calorie, high in fiber and come in a variety.

You can choose from grapefruits, lemon, oranges, pomelos, tangerines, clementines and more. Squeeze them into a juice or consume them raw!

2. Yogurt


Did you know that this wonderful food can help in strengthening your immune system?

Yogurt is rich in probiotics which boosts the presence of good bacteria into the body hence, strengthening the immune system.

Not only that, yogurt is rich in proteins and contains Vitamin A and Zinc which promotes a good digestive system.

Consider consuming low-fat yogurt and naturally flavour it by adding honey, nuts or berries.

3. Broccoli

Broccoli is simply a wonderful vegetable packed with nutrition and benefits.

It contains a rich amount of Vitamin C, Vitamin K, antioxidants and Iron that are good for enhancing the abilities of the immune system to fight diseases and infections.

Broccoli is also a very versatile ingredient that can be easily incorporated in your diet in the form of salads, soups and side dishes.

It is always recommended to steam the broccoli and avoid cooking it too much to abstain the nutrients from losing.

4. Oysters

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Oyster is definitely a superfood as it is rich in Zinc, Iron, Selenium and Proteins which play a major role in strengthening the immune system and fighting diseases and illnesses.

According to Healthy Eating, a medium oyster contains more than the required value of Vitamin B12 in a day and more than 55% of Zinc and Selenium.

Oysters are also delicious and can be consumed raw or seasoned. It is best to avoid canned oysters as they may contain preservatives.

5. Kale

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This green leafy vegetable is packed with Vitamin C, Vitamin E, Beta Carotene, Iron, Zinc and antioxidants.

These nutrients help in protecting the body against various chronic diseases and cancers such as diabetes, heart diseases and cancer.

Kale is also low in calories but high in fiber keeping you full for a long time. Include them in your salads, smoothies and side dishes for a perfect healthy immune-boosting meal.

6. Watermelon

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The wonders of watermelon are endless. One such wonder is that it enhances the immune system to a great extent. Its rich content of lycopene is what makes it a superfood.

Lycopene’s play a major role in preventing the damage of lymphocytes and hence, support the immune health.

Watermelon is also rich in Vitamin A, Vitamin B6, Vitamin C, Iron and Potassium.

With its abundant content of water, watermelon is the perfect summertime food that prevents dehydration and further improves digestive and nerve functions.

7. Almonds

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Almonds are high in Vitamin E, antioxidants, copper, proteins and healthy fats.

They provide numerous benefits to the body including boosting the presence of white blood cells and preventing inflammation.

Almonds are a delicious snack and can be eaten raw, peeled and added into desserts, smoothies and soups.

8. Raw Honey

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One of the delicious superfoods that adds to our list is raw honey. We have specified raw, organic honey because the commercial, packaged honey contains less amount of antioxidants.

Raw honey is however packed with essential phytonutrients, antibacterial and anti-inflammatory properties, raw honey boosts the immune system and fights infections and viruses.

Consumption of raw honey can also increase the tolerance to allergens. During winters, raw honey is an effective remedy for colds and sore throat.

A spoonful of honey consumed raw or added into dishes and drinks daily can be used as an excellent substitute for sugar.

9. Avocados


We just cannot miss this appealing fruit! Avocados are generously packed with Vitamin C, Vitamin A, Vitamin E and healthy fats.

Consuming avocados can help in avoiding the risk of illnesses like colds, heart ailments and osteoporosis.

Fresh avocados are enriched with wonderful nutrients which stimulate the production of antibodies and increases the production of white blood cells in the blood.

They are also super delicious when eaten raw, made into guacamole and churned into smoothies or eaten in salads!

10. Garlic

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Garlic must not be neglected in considering it a superfood to boost the immune system. Since a very long time, garlic has been used for medicinal purposes.

Nowadays, with extensive research, garlic has been proven as a wonderful food to strengthen the immune system with its antioxidant properties.

According to Global Citizen, garlic’s antiviral and antibacterial properties help in destroying germs and illnesses in the body and prevents the entering of bad bacteria and viruses. Moreover, garlic flushes out harmful toxins from the body.

The garlic flavour is pungent smell and taste which can be used as a wonderful seasoning on your favourite dishes!

11. Tuna

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Tuna is abundant in Omega-3 fats, zinc, proteins and Vitamin A which are beneficial for strengthening the immune system.

Omega-3 fats reduce inflammation in the body and help in resisting diseases and infections. Moreover, tuna aids in developing the production of red as well as white blood cells in the blood.

Tuna is a versatile fish. It can be eaten raw, in salads, in sandwiches and also grilled.

12. Turmeric

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Last but never least, this ancient spice contains medicinal properties.

A natural compound known as curcumin is an anti-inflammatory chemical which promotes healing.

Curcumin also boosts in producing antibodies which aid in increasing the body’s capabilities to resist infections and diseases.

Turmeric can be available in powdered form which is used in several dishes as well as induced in tea and milk.

Raw turmeric can be boiled with ghee and be consumed every day.

Turmeric also contains healing properties which pose as an effective remedy for colds and sore throats.

The Takeaway

Consuming these 12 superfoods and incorporating them in your daily diet is essential in boosting the immune system.

A balanced diet full of healthy vitamins and minerals is significant in avoiding the risk of various infections and diseases and building up the immune system.

There are different natural ways instead of relying on pills and supplements to enhance the functioning of the immune system naturally such as exercising regularly and maintaining a healthy weight.


Author Bio: Shristi Patni

Shristi is the founder of F and B Recipes. She enjoys writing about Soul Healing and Transitions Counseling. Formerly the Chief Content Officer at Raletta, she is currently working on her second cookbook.

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