Top 10 Foods to Build your Immune System

The recent outbreak of a novel coronavirus has mussed the lives of people across the globe. According to doctors and scientists, the best defense against the coronavirus is to have a healthy immune system. Maintaining a balanced diet and regular exercise helps you to keep your immune system stronger! There are also certain foods that contain essential nutrients and minerals that can help your body fight off infection or disease. Our immune system contains proteins, tissues, and organs that carry out physical processes and fight off harmful viruses. So it is really very important to build a strong immune system.

So, here are 10 Foods that will Help Build Immunity :

1. Spinach

Spinach is a green leafy vegetable that comes packed with amazing nutrition, iron, and vitamin C. They are necessary for fresh blood production and reduce blood impurities. Moreover, spinach is full of nutrients like antioxidants and beta-carotene that improve your body’s immune system. Thus, including spinach in your diet is very important. But, make sure that the leaves are properly cooked, as raw spinach can be hard to digest.


2. Turmeric

Turmeric is a spice that has been a part of Indian cooking for centuries. Anti-inflammatory, antibiotic, and anti-bacterial properties contained in turmeric also contains curcumin, which is great for the immune system.


3. Ginger

Ginger is an aromatic spice that is crucial in Indian kitchens. Ginger has many medicinal and herbal values as well. The anti-inflammatory and antioxidant properties in ginger can improve the immunity of the body. Consuming ginger tea on an empty stomach, in the morning, could keep away many diseases and strengthen the immune system.


4. Citrus Fruit

You already know that citrus like oranges, lemons, tangerines, limes, and grapefruit is an excellent source of immune-boosting vitamin C—that's why so many people reach for these fruits during cold and flu season. But citrus offers many other impressive health benefits, as well. The juicy, colorful fruits are packed with good-for-you nutrients, fiber, flavonoids, plant compounds that may promote heart health.


5. Almonds

Almonds have been praised by nutritionists for their high protein value and almonds can also help reduce inflammation and boost immunity health. Almond skins have numerous health properties. It increased white blood cell production, the body’s main response to fighting off viral infections that cause illnesses such as the flu and the common cold. Then there are the vitamins and minerals in it that help to control immunological response.


6. Yogurt

Yogurt is probably the best source of probiotics that can give your immune system a boost. Yogurt also has high protein with a bit of vitamin A and zinc.

There are lots of simple ways you can have yogurt in your diet. You can have yogurt into your breakfast topped with oats, fruit, and seeds. You can also use yogurt as a base for salad dressings or pasta sauces. Add frozen fruit to yogurt and create your own frozen yogurt.


7. Kiwi

Kiwis are small fruits that come with a lot of flavors and many health benefits. Their green flesh is sweet and tangy. It’s also full of nutrients like vitamin C, vitamin K, vitamin E, folate, and potassium. They also have a lot of antioxidants and are a good source of fiber. Vitamin C is a key nutrient when it comes to boosting your immune system to ward off disease. One study even found that kiwis may encourage immune function and reduce the probability of developing cold or flu-like illnesses.


8. Papaya

Papaya is a great immunity booster and can help in keeping several chronic diseases at bay. papaya is a lot more than a fiber-rich fruit, nutrients. papaya is also rich in antioxidants, anti-inflammatory properties and anti-cancerous properties help in reducing inflammation caused due to cold, sore throat, and flu. It is packed with iron, folate, B6, calcium, magnesium, and vitamins like A, C, B1, B3, B5, E, K, and potassium that make it a great immunity booster. That further helps in building resistance against several viruses, bacteria, and pathogen attacks. The presence of vitamin C, E, and antioxidants help in easing the air passage and reduce congestion in the lungs and nasal cavity.


9. Green Tea

With helping in weight loss, skincare, increasing life expectancy, and also improving brain function green tea also helps to improve your immune system. Green tea contains a powerful antioxidant called EGCG that has been shown to boost immune system function. You should have 2 cups of green tea in a day as it will keep you hydrated and helps in flushing out the toxins and other waste materials from the body with keeping the immune system healthy.


10. Garlic

Garlic is found in almost every cuisine in the world. It adds a little zing to food and which is important for your health. Early civilizations recognized their value in fighting infections. Garlic may also slow down the hardening of the arteries, and there’s weak evidence that it helps lower blood pressure. Garlic has a sulfur-containing compound that has immune-boosting properties.


So these are 10 food that helps to build a strong immune system.

Variety is the key to proper nutrition. Just eating one of these foods will not help fight off the flu or other infections, even if you eat it regularly. Pay attention to serving sizes and daily intake so that you don’t get too much of a single vitamin and too little of others.


Eating right is a great start!

So Stay healthy & Stay Strong!

Tasmiya Shaikh - D Midas Touch - Lifestyle Blogger

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My name is Tasmiya Shaikh and I am the editor of this blog. I am 24 years old entrepreneur & Enthusiast of all things - fashion, beauty, lifestyle, fitness, food, and travel. Most of the blogs are my personal experience. I love to explore new avenues of travel and fashion. 

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