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20 Food Items which can Boost your Immune System



The immune system helps you to fight against harmful bacteria and viruses. You can strengthen it to fight off diseases. A healthy Immune system consists of various types of cells and different proteins that kill the harmful invading microorganisms and protects our body from diseases.


In this article, you will get to know about the foods which are really helpful in boosting the immune system. But before that have a look at some of the symptoms you may be facing.



Signs of a weak immune system:


Signs | Immune System


Prone to Cold and Cough

You feel tired most of the time

Your stress level is the sky-high

You have frequent infections

You may face skin issues or patchy hair loss



20 Food Items you should take to boost your immune system:



1) Giloy:


Giloy | Immune System


It is an Ayurvedic herb which is also known as “Amrita”. It helps in the removal of the toxins, purifies the blood, and fights bad bacteria. Giloy is also beneficial for diabetic patients and it also helps to increase immunity.


Just mix 1 tablespoon of Giloy powder in Luke warm water and have it empty stomach in the morning.



2) Turmeric:


Turmeric | Immune System


It contains a powerful anti-inflammatory compound called curcumin. According to a study, curcumin activates the production of T-cells; these are the main cells that fight for your health in your immune system.


Add a half teaspoon of turmeric powder in hot milk and have it one hour before going to sleep at night.



3) Chyawanprash:


Chyawanprash | Immune System


It is an herbal preparation and is common among Indians. Chayawanprash is rich in Vitamin C as it contains gooseberry. It is one of the natural ways to boost the immune system.


Take one teaspoon of Chyawanprash in the morning and one teaspoon in the evening, followed by a glass of milk.



4) Herbal Tea:


Hearbal Tea | Immune System


You can include this once, twice, or thrice daily in your diet. Herbal tea can be prepared in many ways.


To increase immunity, prepare tea with Tulsi leaves, cinnamon, black pepper, dry ginger, and raisins. Boil all these ingredients in one cup of water and reduce it to half. Strain it and drink it.



5) Tomatoes:


Tomatos | Immue System


Tomatoes have a high concentration of Vitamin C. A medium tomato contains more than 16 milligrams of Vitamin C, which is indeed a very healthy option. The deficiency of this vitamin can cause a weaker immune system that can lead to illness.



6) Papaya:


Papaya | Immune System


Eating papaya provides overall health benefits. There is an enzyme called papain that has anti-inflammatory effects present in papaya. Inflammation is one of the main factors in illnesses, so avoiding it can help your body fight off bacterial infections and viruses.



7) Oysters:




Oysters are so nutritious that we can call them nutritional powerhouses. You can get 190 percent of the daily value of selenium, 45 percent of iron, and 20 percent of vitamin C by consuming 3 ounces of it. All these vitamins and minerals help in boosting immunity.



8) Green Tea:


Green Tea


Majority of the people consume it for weight loss, but it is also one of the best sources that can increase immunity. Green tea is loaded with healthy nutrients like flavonoids or catechins, plus it has anti-inflammatory properties.



9) Mint Drink:


Mint Drink


This is a type of soft drink that makes your immune system stronger. To increase immunity you can have this drink.


Put 500 ml of water in a utensil; add half a teaspoon of turmeric into it. Let it boil for two minutes. Add 10 or more mint leaves and further boil it for 2 to 3 minutes. Pour the mixture into a glass. Let it cool a bit and add one tablespoon of honey. Your drink is ready. 🙂



10) Poultry Products:




Poultry like Chicken and Turkey, are high in vitamin B6. About 3 ounces of turkey or chicken contains nearly one-third of your daily required amount of vitamin B6. Stock or broth made by boiling chicken bones contains nutrients helpful for gut healing and also strengthens the immune system.



11) Mushrooms:




According to a study, Mushrooms are great for boosting your immunity. Taking mushrooms regularly can increase in numbers and strength of immunity-boosting T-cells.  Mushrooms also act as an anti-inflammatory agent.



12) Kiwi:


Kiwi | Immune System


Kiwi is rich in vitamin C, vitamin K, potassium, and folate. Eating kiwi regularly helps in boosting the production of white blood cells that fight infections. Tiny seeds present in kiwi are edible and are full of nutrients.



13) Amla:




Vitamin C is the main vitamin that reduces immune system deficiency. The amount of vitamin C in one amla/gooseberry is equal to that in 20 oranges. Amla can be consumed in any form like Raw, juice, or pickle.



14) Sunflower Seeds:


Sunflower Seeds


Sunflower seeds are packed with nutrients and minerals, including vitamin E, vitamin B6, magnesium, and phosphorus. Vitamin E is considered as a potent antioxidant that is beneficial for your immune system. You can add sunflower seeds to your daily diet.



15) Citrus Fruits: 


Citrus Fruits | Immune System


Citrus fruits like lemons, oranges, limes, grapefruit, and tangerines are packed with vitamin C that helps in boosting the production of white blood cells in the body. White blood cells are essential in fighting diseases and infections.



16) Yogurt:




Yogurt has been found to have wonderful effects on our immunity. Yogurt is rich in certain probiotics that boost immune function and may even help reduce the severity of colds.



17) Spinach: 




Spinach is rich in vitamin A, vitamin C, fiber, magnesium, and iron. It is considered to be one of the superfoods that can increase immunity. Spinach can be eaten in raw form or you can also cook it lightly to preserve nutrients.



18) Sweet Potatoes: 


Sweet Potatos


These potatoes are top sources of beta carotene, a predecessor to vitamin A. This nutrient aids your immune system by helping to produce white blood cells, which fight off bacteria and viruses.



19) Water: 




Drinking enough water (Lukewarm) can detox your body naturally. As stated by, The U.S. National Academies of Sciences, Engineering, and Medicine – the daily intake of fluids for men is about 3.7 liters and 2.7 liters for women.



20) Red Bell Pepper:


Red Bell Pepper


It contains twice as much vitamin C as citrus. They are also a rich source of beta-carotene. Beta-carotene is a powerful antioxidant that helps in reducing inflammation and boost the system by increasing disease-fighting cells within the body.



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