Before we move on to know all the immune system booster foods, let us first tell you about the immune system.
The immunity system is consisting of cells, organs, and chemicals. They fight against viruses, bacteria, and other micro-organisms.
The main parts of the immune system are made up of:
- White Blood Cells
- Bone Marrow
- Complement System
- Lymphatic System
The immunity system always records every virus, bacteria, and micro-organisms it has ever defeated. This means if the same micro-organisms attack the body, it can quickly locate it.
Common cold or throat infection is fought against various microbes. So, if you catch a cold from one microbe, it won’t give you immunity against another one.
If you are wondering how to boost the immune system naturally, you need to change a few things about your lifestyle.
Here are a few things you can do:
- Have a proper sleeping schedule
- Workout at least 4-5 times a week
- Do not smoke
- Drink alcoholic beverages in moderation
- Do yoga like pranayama.
- Try to lead a stress-free life.
Table of Contents
Immune system booster foods
Here are few drinks to boost the immune system, and you can make them at home:
This drink tastes amazing and is refreshing. Watermelon contains lycopene, which is an excellent anti-oxidant and supports the immunity system.
Lycopene is also the reason why watermelons are so bright in red color.
You can add lime and mint if you want more flavor. Also, they contain vitamin A and vitamin C.
It would help if you had a pumpkin, cooking oil, onion, garlic, cinnamon, jeera and nutmeg powder, oregano (optional), and some milk to make pumpkin soup.
It is easy to make. You need to put oil, garlic, onion, and pumpkin and sauté it for a few minutes.
You have to add water, salt, and pepper according to your need; after that, cover the pan and keep it on a medium flame for 15 minutes.
Then you need to add all the spices and coconut milk and stir it for 5 minutes.
Pumpkin is loaded with beta carotene, which supports the immunity system and fights against free radicals. Cinnamon and nutmeg have anti-inflammatory properties. Coconut milk is loaded with lauric acid, which has antiseptic properties.
Echinacea drink is a go-to for many who thinks they might have a cough and cold. It helps to boost the immune system and prevent from common cold and flu.
Having it fresh is always better. But if that is not possible store-bought are good enough too.
All you need is spinach, cucumber, mint leaves, curds, jeera powder, salt, and lemon juice to make this smoothie. Ice if you want a cold drink.
You need to put all of them in the blender and make a smooth paste.
All these ingredients are high in vitamins, minerals, and other nutrition. It will help the immune system to fight against free radicals, which can damage the cells.
Orange and tomato juice
Both are rich in vitamin C and helps the immune system to fight against micro-organisms.
If you can make a fresh glass of juice, you will get the maximum benefit. If you are buying a store-bought juice, make sure they are sugar-free.
Tea is amazing for boosting your immunity system. But herbal tea has other spices that help your immune system even more than a regular cup of tea.
Green tea and chamomile tea are best for boosting the immune system as they have phytochemicals. These chemicals help to fight against viruses, bacteria, and other harmful micro-organisms.
If you are suffering from a common cold or throat infection, then chamomile tea is excellent as it is also anti-inflammatory.
Again, berries contain a high level of vitamin C and anti-oxidants. You can have the berries like that or mix all of them in a blender and make a smooth and healthy smoothie.
Carrot juice is loaded with beta carotene. It is an antioxidant that converts into vitamin A once inside the body.
Anti-oxidants combat against free radicals and support the immune system.
Another benefit is it also protects your eye health.
Either make your own carrot juice or buy a non-concentrated one.
You need turmeric powder, coconut milk, almonds, cinnamon, black pepper, honey, and ginger to make this drink.
You first need to keep all the ingredients in a bowl except honey and heat it for a few minutes. Keep in mind you do not need to boil it.
Turn off the flame, and you need to add honey.
Curcumin, an antioxidant present in turmeric, has an amazing ability to combat free radicals. The other ingredients are also rich in vitamins, minerals, good fat, and have anti-inflammatory properties.
Strawberry and mango
To make this juice, you need strawberry, mango, and almond milk. You can also add carrots and oranges to maximize their effect.
This juice contains calcium, potassium, manganese, folate, vitamin A, vitamin B-6, vitamin C, vitamin D, vitamin E.
All these vitamins and minerals help to boost the immune system.
Apple and spinach smoothie
Another wonderful ingredient to boost the immunity system is to have this smoothie.
Again, they are rich in vitamin C and antioxidants, which will protect the immunity system.
Green apple, lettuce, and kale
This juice will strengthen your overall immunity system.
All you need to do is make them into small pieces and add them to your blender.
The nutrients you will get are vitamin A, vitamin C, vitamin K, folate, potassium, manganese, and iron.
Most of you probably didn’t head of Kefir. It is a fermented drink that has bacteria, which is superb for your body.
Researchers have stated that kefir improves the immune function of the body.
Recent studies have said that regular consumption of
this drink helps in increasing the activities of anti-oxidants and also anti-inflammatory.
Though most of this research is done on animals, many more studies need to be done on this topic.
Anthocyanin is a type of flavonoid which is present in blueberries. It is high in anti-oxidant, which boosts the immune system.
A study has shown that flavonoid also helps to fight against respiratory illness.
Experts stated people who ate foods with flavonoids are less possibly to get any throat infection.
Theobromine a type of antioxidant found in dark chocolate. It helps to support the immunity system of the body and combat free radicals.
The body produces free radicals when the food breaks down and interacts with impurities. They damage the body cells.
Remember, dark chocolate is high in calories, so have them in moderation.
Turmeric is being an antiseptic for centuries now. A lot of dishes have turmeric in them.
Curcumin, an antioxidant present in turmeric, has boosted the immune system. It is also anti-inflammatory.
You can make various kinds of immune system booster foods just by adding turmeric to them.
Fishes and specifically oily fishes, have a high level of omega 3 fatty acids.
Omega 3 fatty acids prevent the risk of rheumatoid arthritis. It is a condition where the immunity system attacks the healthy part of your body.
Salmon and tuna are some examples of oily fishes.
Broccoli is rich in vitamin A, vitamin C, antioxidants like sulforaphane and glutathione.
That’s why it is an amazing vegetable to have in your daily meal.
You can add other vegetables and make different kinds of immune system booster foods.
You can also have it with some cheese as a side dish.
Sweet potatoes and Carrot
Both are packed with antioxidants and beta carotene, which is vitamin A.
Beta carotene is the reason why they have that orangish color.
It helps to fight against free radicals and boost immune function.
It also gives protection against ultraviolet rays.
Spinach is easily available and cheap.
It contains flavonoids, carotenoids, vitamin C, vitamin E, and folate. Thus, making it a powerful food for the immune system.
Folate even helps the body to make new cells and restore DNA.
You either eat raw or just slightly cook it on low flame.
Ginger has anti-oxidants and is anti-inflammatory.
It is great for the immune system and lessens the chances of having chronic pain and cholesterol-lowering effects.
However, more research is needed to be done to know it’s full potential.
You can add ginger to make immune system booster foods or drinks.
Garlic is another ingredient that is found in everyone’s kitchen.
Raw garlic can combat skin infections and has the capability to fight against micro-organisms.
Remember, garlic powder does not really have any such benefits if you can’t eat it raw mix it in your meals.
It not only helps to support the immunity system. But is also prevention from the common cold.
A study has shown that people who eat garlic daily are less likely to suffer from the common cold or flu than people who do not consume it.
Although experts said they need to do more research on this topic.
Anthocyanins are nutrients present in acai berry. The dark color of this fruit is proof that it got anthocyanins.
These berries do not prevent any specific conditions, but anti-oxidants are usually good for immune function.
Red bell pepper
A great source of vitamin C, commonly found in Indian Chinese recipes are red bell peppers.
Roast them or stir fry them to have the most benefits. Boiling them reduces their nutrition level.
According to a study on cooking methods, stir-frying and roasting preserve the nutrient content of red bell peppers better than steaming or boiling.
If you think citrus fruits have the most vitamin C of any fruit or vegetable, think again.
30 grams of red bell peppers contain almost 130 mg of vitamin C.
They are also filled with beta carotene.
It helps to support your immune function and even keep your eye and skin healthy.
They are packed with vitamin E, an anti-oxidant—other nutrients in sunflower seeds vitamin B6, magnesium, selenium, and phosphorous.
Vitamin E does boost your immunity system and combats against radicals.
About 60 grams of sunflower seeds contains the amount of selenium that an adult requires daily.
Many studies, mostly done on animals, have said sunflower seeds can fight against sickness like swine flu.
You can add sunflower seeds to your salads, dessert, or even snacks and make them your immune system booster foods.
Either you are sick or want to start a new diet, poultry such as chicken and turkey are always included.
It’s because they are filled with all the good nutrients and anti-inflammatory.
They are also high in vitamin B6. About 100 grams of either turkey or chicken has almost one-third requirement of our daily consumption of vitamin B6.
Poultry, such as chicken and turkey, is high in vitamin B-6. About 3 ounces of light turkey or chicken meat contains nearly one-third of your daily recommended amount of B6.
It also has carnosine, which is a chemical that prevents the body from any viral fever.
The stock which is made when chicken is boiled is also rich in gelatine and chondroitin. They also help with the immunity system and any stomach illness.
The best thing is the variety of immune system booster foods you can make. You can add them to your main dish or side. It’s all up to you.
Wheat germ is rich in zinc, vitamin B, protein, healthy fats, and anti-oxidants.
All of them have the ability to boost immune function and fight against free radicals.
You can replace your regular flour with wheat germ.
Probiotics, the good bacteria, are present in yogurt. It is also filled with vitamin D.
Researchers have said individuals who lack vitamin D are more prone to cough and cold and viral fever.
You can mix yogurt in your salad or can have it in the morning as a light breakfast.
Miso is a well-established Japanese seasoning composed of fermented soybeans. Generally, it is salty in taste.
This paste has probiotics that are found in yogurt. Probiotics are bacteria that protect the health of the body. They even help to fight against stomach problems, like a stomach ache.
They are usually mix in sauce or soup. This means this ingredient can be added to a variety of immune system booster foods.
All these immune system booster foods and drinks will help you to have a strong immunity system. Try to include all these ingredients in your daily routine. They are all healthy and amazing for your body.
Buy any of the ingredients which are available in your place.
If your question is “how to boost immune system quickly,” then follow the guide above.
Remember, your daily lifestyle also affects your immune system, so try to balance your daily routine.