Foods to Boost Immune System


We all know that one of the most important ways to fight COVID-19 and other kinds of viruses and flu is to boost our immune system.
It’s our immune system that protects us against diseases and other potentially damaging foreign bodies thus making it essential to keep it healthy and strong.
So to prevent corona virus from getting into your system, your first step should be a visit to your local grocery store.
Plan your meals ahead and make sure to include these immune system boosters.

Citrus Fruits

Citrus fruits like grapefruit, oranges, lemons and limes are good source of vitamin C.
Vitamin C is vital for immune health as it increases the production of white blood cells which is the key to fighting infections.


Papaya is another fruit loaded with vitamin C.
A single papaya contains more than 200% of your daily requirement of Vitamin C, making it great for your immunity.
Other health benefits of consuming papaya includes a reduced risk of heart disease, diabetes and cancer.

Water Melon

Watermelon is an immune-boosting fruit too.
One 2-cup serving of watermelon has 270 mg of potassium, 30% of the daily value of vitamin A, and 25% of the value of vitamin C.


Spinach is another immune-boosting food that contains high level of vitamin C.
It is also rich in vitamins A, K, magnesium, iron and manganese that help fight off infection and regenerate other antioxidants in the body, including vitamin E.

Red Bell Peppers

Red bell peppers contain twice as much vitamin C as citrus.
A single medium red bell pepper contains 152 milligrams of vitamin C, which fulfills 170 to 200 percent of your daily needs.
They’re also a rich source of beta carotene that helps keep your eyes and skin healthy.


Packed with vitamins A, C, and E, as well as many other antioxidants and fiber, broccoli is one of the healthiest vegetables in this planet.
The key to keeping its power intact though is to cook it as little as possible or better yet, not at all.


Mushrooms are high in selenium and B vitamins like riboflavin and niacin.
These minerals and vitamins are necessary for the immune system to work at its best.

Sweet Potatoes

One medium sweet potato packs a whopping 120% of the daily value of vitamin A and 30% of the daily value of vitamin C, all for just 100 calories.
These vitamins are crucial for immune function and great for your skin too.


Garlic is a must-have for almost every cuisine in the world.
Aside from fighting infections, garlic may also help lower blood pressure and slow down hardening of the arteries.


Ginger contains gingerol, a substance with powerful medicinal properties that boosts immune system.
A glass of ginger water every day can also help strengthen your digestive system and prevent indigestion, nausea, and heartburn.


Turmeric is a natural way to help boost the immune system by increasing the immunomodulating capacity of the body.
Its anti-inflammatory and antioxidant properties may also help improve symptoms of depression and arthritis.


One thing you should look for in a yogurt is the label “live and active cultures”.
 Probiotics are beneficial bacteria that help digest food, synthesize vitamins and support our immune system.
Probiotics are also high in protein.

Green Tea

Green teas are rich in anti-oxidants.
Polyphenols found in green teas are efficient infection fighters.
They protect the body against potential viruses, infections and sickness.

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