Immune Boosting Foods: What to Eat and What Not

Last Updated on April 1, 2024 by Ali Hamza

To keep your immune system strong, you must feed your body a good diet. A weak immune system makes you prone to cold, flu, and many other potential infections. To avoid a visit to a hospital, you must go to the nearby grocery store to get a healthy diet.

Good nutrition does not mean that it will protect you from other infections, but it helps develop a strong immune system. We should understand the fact that prevention is the key to living a healthy life plus developing a good immune system. During the COVID-19 Pandemic, you should follow the SOPs strictly to avoid the contact of any infection or virus, such as keep the distance, wear a mask, and get vaccinated.

Powerful Foods to Eat For Healthy Immune System 

Go with Red Bell Peppers

We always read in the books or on the internet that citrus fruits contain the most vitamin C, but this is not true. A recent study from the researchers of cmh hospital claims that red bell peppers have three times as much vitamin C as an orange. These peppers also contain beta carotene. Vitamin C has many health benefits, such as it provides glowing and spotless skin, etc.


No matter what dish you are going to make, garlic is the essential ingredient to have a flavored food. You can say that a kitchen is incomplete without garlic. It also fights off infections and slows the progress of the arteries hardening. Experts also believe that garlic helps maintain blood pressure levels. It is concentrated with sulfur compounds, like allicin.

Eat Spinach 

When it comes to finding numerous antioxidants and beta carotene in one food, spinach is my first choice. The study reveals a lot about spinach and its vitamin C-rich property. You need to cook spinach a little to retain its nutrients. Light cooking lets it absorb the vitamin A and other nutrients to be released from oxalic acid. You can fry it a little in olive oil and can add it to a salad.


Vitamin E is best known to fight against colds, and it is also considered an effective antioxidant to develop a healthy immune system. Researchers say that it is a fat-soluble vitamin that requires the presence of fat to be absorbed. Why not almonds then?

Yes, nuts like almonds are powerful as they contain vitamins and many other healthy fats.

Turmeric Acid

When I make any curry, turmeric is the most essential ingredient that I never forget to add for a pleasant flavor. Turmeric is a bright yellow and bitter spice that has many incredible properties, including anti-inflammatory properties. Experts also use turmeric to deal with osteoarthritis and rheumatoid arthritis.

Curcumin is a compound in turmeric that gives it a distinctive color that leads to healing in muscle damage. You can say that it is an antiviral and an immune booster ingredient that needs to be in almost every meal.


Vitamin C is the best way to develop the immune-boosting system, so we forget papaya that is rich and highly packed in vitamin C. It is also known for its anti-inflammatory properties that can improve digestion with its digestive enzyme called papain. Apart from immune-healthy food, papaya is a way to get a decent amount of magnesium, folate, and magnesium.


Whenever I had the flu during my childhood, my mum used to make chicken soup. Why?

It helps to ease the inflammation and reduce the symptoms of the cold. Vitamin B-6 is crucial for a healthy immune system, and you can get it from poultry, such as chicken, turkey, etc. Both contain vitamin B-6, which plays an important role in chemical reactions in the body and also leads to the formation of red blood cells.


Experts from pkli say that healthy food is also crucial for healthy kidneys. Only one food cannot give you a healthy immune system, but a variety of food prevents many infections. A healthy immune system is crucial, but prevention can also let you live a healthy life.

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