Stay Healthy with These 10 Immunity Boosting Superfoods

The saying “you are what you eat” is common knowledge. Your best protection against chronic diseases is a nutritious, well-balanced diet. The foods we consume have an impact on our bodies, and poor dietary choices are frequently the cause of weakened immunity.

Focussing on eating a healthy diet is the key to overcoming this. The refrigerator becomes our pharmacy, providing natural medicines in the form of wholesome, immunity-boosting foods rather than us searching for prescription drugs.

Making proactive dietary decisions every day can help you take control of your health. It is more crucial to incorporate a variety of foods and nutrients into your everyday diet rather than concentrating on just one or two in large amounts.

Let’s examine the foods that influence your body’s capacity to strengthen your immune system and fend against attackers.

What Is The Immune System?

Your doctor may have advised you to boost your immunity when you see them for colds and coughs. The question now is, what precisely is immunity? Your body uses the immune system to protect itself from outside threats.

Your body is a sophisticated system of organs, tissues, and cells identifying infections like the flu virus. It then starts a coordinated, autonomic reaction that uses your white blood cells to aid in your recovery.

A robust immune system makes your body more capable of fending off illness.

It will quickly send out the right antibodies so you don’t get sick in most cases. This protection against a particular disease is called immunity.

The body’s immune system is a complex network of stages and routes that guards against dangerous bacteria and some illnesses. It reacts quickly when detecting foreign invaders like bacteria, viruses, and parasites.

Environmental contaminants (smoking and other air pollution-causing particles, excessive alcohol), obesity, poor food, stress, and lack of sleep and rest might weaken the immune system.

You are more susceptible to illness when your immune system is compromised. We must take all essential measures to maintain a strong immune system because of its vital function in our health.

Foods to Boost Your Immune System

These ten foods are proven to strengthen the immune system. Start enjoying the advantages these nutrient-dense powerhouses provide for your body by trying one or all.

#1 Green Leafy Vegetables: Packed with Nutrients

Leafy greens, high in vitamins, minerals, and antioxidants, may strengthen immunity. Furthermore, leafy greens include vitamins E, A, D, and K, which may strengthen the immune system.

In particular, the antioxidants in leafy greens may help promote healthy ageing and fight cellular damage. Leafy greens are a good source of alpha-linolenic acid, beta-carotene, flavonoids, magnesium, iron, and omega-3 fatty acids that boost immunity. ^[1]

Examples of Leafy Greens are:

• Broccoli
• Kale
• Spinach
• Methi leaves
• Drumstick leaves
• Amaranth Leaves
• Gongura leaves
• Swiss chard

You may add leafy greens to salads, gravies, chutneys, combine them into smoothies, or sauté them as a side dish. They’re tasty and versatile for your diet.

#2 Citrus Fruits: Your Vitamin C Powerhouse

When a cold strikes, most people immediately start taking vitamin C. The reason for this is that it strengthens your immune system. Vitamin C is abundant in most citrus fruits.^[2]

White blood cells, essential for battling infections, are believed to be produced more frequently when vitamin C is present. ^[3]  Incorporating this vitamin into any meal is simple because so many options are available.  Popular citrus fruits include:

• Grapefruit
• Oranges
• Tangerines
• Lemons
• Limes
• Kiwi
• Amla
• Gooseberries

You must eat citrus fruits to get vitamin C daily, which will help you maintain your health since your body cannot make or store it. 

The antioxidant vitamin additionally offers extra benefits for strengthening immunity by stopping free radicals from damaging cells and impairing the immune system.

#3 Garlic: Nature’s Antimicrobial Wonder

Garlic has abundant sulfur-containing amino acids and other compounds that initiate increased activity in the immune system.^[4]

These compounds in garlic stimulate cells vital to disease defence and immune system regulation, which helps the body fight off infections in several ways. It may help maintain the optimal functioning of your immune system by managing the generation of stress hormones and increasing the creation of T-cells that fight viruses. ^[5]

Antioxidants are also abundant in garlic. These compounds may protect against inflammation, cell damage, and chronic sickness.  

Garlic is also a good source of prebiotics, which helps boost good gut bacteria, thereby helping improve the immune system. Reap the benefits of garlic by adding it to the soups, spreads, sauces, salad dressings, and more.

#4 Ginger: A Zesty Immunity Booster

Ginger has several health benefits in addition to its taste. Ginger root contains a naturally occurring molecule called gingerol, which may speed up food movement from the stomach through the digestive tract.

This way, ginger consumption may facilitate efficient digestion. Also, it has a lot of antioxidants, which may help fight off free radicals, which are unstable substances that can damage cells if they accumulate too much.

These properties of ginger help reduce free radicals and support overall cellular health.^[6]

Ginger may manage inflammation, swelling, and pain. Due to its broad range of antibacterial activity against both gram-positive and gram-negative bacteria and fungi, ginger has been used for medicinal purposes for a long time. ^[7]

These advantages of ginger strengthen the immune system and promote overall health. Peel, chop, and add ginger to tea, stir-fries, and salad dressings for a delicious and healthy addition to your diet.

#5 Turmeric: The Golden Spice of Health for Immunity

The kitchen pantry holds the key to good health. Every home has turmeric; the easiest way to improve your health and increase your immunity is to include it in your regular diet. The golden-yellow spice turmeric is well known for its strong immune-stimulating qualities.

Curcumin, a substance found in it, has been researched for its ability to strengthen immunity by modifying the body’s defensive systems. India has used it as a spice and medicinal herb for thousands of years.

Further, curcumin is the most biologically active component of the turmeric root and appears to be an antimicrobial agent.

Curcumin cooperates with various cells such as macrophages, dendritic cells, B, T, and natural killer cells to modify the body’s defense capacity. Curcumin also inhibits inflammatory responses. ^[8]

Thus this golden spice may strengthen our immune by shielding our cells from harm and inflammation. It is a potent antioxidant and has powerful anti-inflammatory properties.^[9]

#6 Nuts: A Dose of Vitamin E

Nuts are essential dry fruits with one or two edible kernels enclosed in a tough shell. High in calories, dietary fibre, proteins, antioxidants, vitamins E and B6, folic acid, niacin, and minerals including potassium, magnesium, zinc, iron, copper, selenium, and phosphorus are abundant in nuts.

Above all, the vitamins E and C in the nuts are excellent for strengthening the immune system. The antioxidants in the nuts have anti-inflammatory and immune-stimulating effects that may help control free radicals to avoid infections.

Nuts that help boost immunity are as follows:

• cashews
• pecans
• almonds
• peanuts
• walnuts
• pistachio

Different nuts have different nutrient profiles. For example, brazil nuts are high in selenium concentration, almonds are rich in Vitamin E and cashews are loaded with a well-balanced nutrient profile.^[10]

#7 Seeds: Powerhouse of Nutrition for Immunity

Consuming seeds like chia seeds, flaxseeds, pumpkin seeds, watermelon seeds, pumpkin seeds, and sunflower seeds may help boost immunity.

Being a good source of vitamins B1, B2, B3, and E, seeds help manage tissue damage during a viral infection. Further, seeds are also a good source of various minerals like calcium, magnesium, potassium, iron, and zinc that provide healthy body functioning.

One seed that is also very good for immunity is hemp seeds.  Hemp seeds are an excellent vegetarian protein source that can be incorporated into the diets of both vegetarians and vegans.

More than 30% of the seeds are filled with proteins, while the rest have other essential nutrients. They contain almost every essential amino acid that our body cannot synthesize. ^[11]

Adding seeds to salads, yoghurt, muesli, and smoothies is a simple method to incorporate nutritious foods into your diet.

#8 Green Tea: Loaded with Antioxidants for Immunity

Green tea is a well-liked beverage with potent immune-boosting properties. Strong antioxidants called catechins, particularly epigallocatechin gallate (EGCG), may boost immunity and protect cells from damage.

These antioxidants may aid in the defence against free radicals, which degrade immunity and hasten ageing. ^[12]

Green tea may also support the maintenance of a balanced, healthy gut flora, which is essential for immune system performance.

For the most health benefits from green tea, use high-quality, organic tea and brew it properly to maintain its antioxidant content.

 Enjoy green tea as a calming beverage or a delicious addition to smoothies or iced drinks all day. However, it’s crucial to restrict caffeine intake, especially for those who are sensitive to it.

#9 Probiotics: Dosage for Gut Health

Probiotics are living yeasts and bacteria that are good for your health. Your body is already home to these species and many more. Supplementing with probiotics increases your body’s natural supply of beneficial bacteria.

They increase your resistance to infections and aid in warding off the less hospitable kinds.

Probiotics may have one of the most significant roles in immunity as the microbiome, or “good bacteria,” in your digestive tract controls how your body processes other nutrients and pathogenic bacteria. ^[13]

Fermented foods and beverages can provide probiotics in less concentrated amounts, such as:

• Kefir and yoghurt
• Cottage cheese
• Miso soup
• Kombucha
• Cultured Buttermilk
• Sauerkraut or kimchi
• Pickles
• Cheese

One method to increase the amount of probiotics in your GI tract is to consume fermented foods and beverages.

However, food processing can occasionally destroy these natural probiotics, so look for “live and active cultures” on the labels.

#10 Water – Hydration & Immunity

Water aids in producing lymph fluid, transporting immune system cells and white blood cells throughout the body. Drinking enough water aids in the body’s removal of waste and toxins, which, if allowed to accumulate, may hinder immunity.^[14]

It facilitates food absorption, particularly into circulation. Many foods with high water content help to boost your immunity. Those are

• cucumbers
• watermelon
• celery
• tomatoes
• tender coconut water
• bell peppers
• broccoli
• citrus fruits (orange, lemon)

For an immune-boosting beverage, try a cup of green tea infused with melon, cucumber, mint, or lemon if you have trouble drinking simple water.

Consider staying properly hydrated to facilitate the delivery of nutrients that support your immune system to the cells in your body.

Nutritional Strategies for a Strong Immune System

To simplify things for you, we provide a list of the essential nutrients you may take to boost your immunity.

1. High-Fiber Plant-Rich Diet

A diet rich in fruits, vegetables, whole grains, and legumes supports the growth and maintenance of beneficial gut microbes. Certain microbes break down fibers into short-chain fatty acids, stimulating immune cell activity.

 2. Gut Health 

Gut microbiota helps regulate metabolism and energy balance. Consuming foods like bananas, garlic, yogurt, and buttermilk provides probiotics and prebiotics, which are essential for maintaining a healthy gut.

 3. Essential Vitamins and Minerals

Nutrients such as zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, D, and E play a vital role in immune function. They act as antioxidants, support immune cell growth and aid in antibody production.

 4. Protein 

Including protein in your diet helps strengthen the immune system. Good sources include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts, and seeds.

Lifestyle Tips to Complement Your Diet

Healthy lifestyle choices will also strengthen your immune system, in addition to selecting nutritious foods:

• Engage In Regular Exercise: Try to get in 30- 45 minutes five times a week, and alternate between strength and aerobic exercises.
• Manage Stress: Stress is a part of everyone’s life. However, if that stress persists, your immune system may weaken. You may learn to control your stress and improve your physical and emotional well-being.
• Limit Alcohol Intake: It’s crucial to keep in mind that alcohol is a depressive substance that affects your body in many ways. Please drink sparingly if you do.
• Manage Your Weight: Your immune system is one of the numerous bodily systems strained by excess weight. One of the most excellent strategies to manage your weight is to eat a balanced diet, which will help you stay healthy by boosting your immune system.
• Get Enough Rest: Most of us lead hectic lives and compromise our health by skipping sleep to meet work deadlines or complete domestic tasks. This is bad for the body because it produces stress hormones that might impair immune system function. Therefore, establishing a regular bedtime and wake-up time aids in developing a sleep-promoting pattern in your body.
• Maintain Proper Hygiene: Hand washing frequently and adequately is one of the easiest yet most effective strategies to maintain good health.
• Practice Mindful Eating: Eating mindfully entails focusing more on your food and feelings. What’s more, by increasing your recognition of physical hunger and fullness cues, you can distinguish between emotional and true physical hunger

Start Your Journey to Better Immunity Today

The best way to boost your immunity is to have a wide variety of high-fibre plant-based foods like fruit and vegetables, whole grains, nuts, seeds, beans, and lentils.

Fermented foods like live yoghurt or kefir might also be helpful. It is more important to have a range of foods and nutrients in your diet than to concentrate on just one or two in significant amounts.

The more colorful your plate is with various choices, the better.

It is best to consult with your healthcare provider before making any dietary changes. Our certified nutritionist would be pleased to assist you. Use the link to schedule your consultation with us.

Frequently Asked Questions