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18 Foods to Boost the Immunity System

18 Foods to Boost the Immunity System

 18 Foods that will boost the immunity system:


18 Foods to boost immunity System:


1.)  Poultry:

  •  Poultry is nothing but chicken and turkey, which is high in vitamin B-6. About 3 ounces of light turkey or chicken meat includes approximately one-third of your regular prescribed amount of B-6.
  • Vitamin B-6 is an essential vitamin in many of the chemical responses that happen in the body. It’s also important to the formation of new and healthy red blood cells.
  • Stock or soup made by boiling chicken bones contains gelatin, chondroitin, and other nutrients helpful for gut healing and immunity.
  • When you’re weak and you reach for chicken soup, it’s more than just the effect that makes you feel better.
  • The soup may help lower pain, which could improve symptoms of a cold.

2) Green Tea:

  • Green tea is a big source of the amino acid L-theanine. L-theanine may help in the generation of germ-fighting mixtures in your T cells.
  • n studies, EGCG has been given to improve immune function. The fermentation process black tea goes through destroys a lot of the EGCG. Green tea, on the other hand, is steamed and not fermented, so the EGCG is preserved.
  • Both green and black teas are prepared with flavonoids, a type of antioxidant.
  • Where green tea really excels is in its levels of epigallocatechin gallate (EGCG), added powerful antioxidant.

3) Tumeric:

  • The Tumeric is an ingredient for many recipes
  • Research reveals that high intensities of curcumin, which gives turmeric its unique color, can help decrease exercise-induced muscle damage.
  • Curcumin has consent as an immune booster

4) Papaya:

  • Papayas have decent amounts of potassium, magnesium, and folate, all of which are useful to your overall health.
  • Papaya is a fruit loaded with vitamin C.
  • You can find Source the everyday suggested amount of vitamin C in a unique medium fruit.
  • Papayas also have a digestive enzyme called papain that has anti-inflammatory effects.

5) Shellfish:

  • Shellfish isn’t what jumps to mind for many who are trying to boost their immune system, but some types of shellfish are collected with zinc.
  • Zinc doesn’t get as full attention as many other vitamins and minerals, but our bodies need it so that our immune cells can function as intended.
  • some Varieties of shellfish that are high in zinc include:
    • oysters
    • crab
    • lobster
    • mussels

the daily recommended amount of zinc in your diet was

  • 11 mg for adult men
  • 8 mg for most adult women


  •  kiwis are naturally full of the weight of essential nutrients, including folate, potassium, vitamin K, and vitamin C.
  • Vitamin C boosts the white blood cells to fight disease, while kiwi’s other nutrients hold the rest of your body functioning properly.


  • almonds are packed with the vitamin and also have healthy fats.
  • it’s a fat-soluble vitamin, which suggests it requires the presence of fat to be absorbed properly.

When it comes to checking and fighting off colds, vitamin E tends to take a backseat to vitamin C.

  • Though, this powerful antioxidant is key to a healthy immune system

8) Sunflower seeds:

  • The sunflower seeds are full of nutrients that include phosphorous, magnesium, vitamins b-6 and vitamin E
  • Vitamin E is an important thing in maintaining the immunity system
  • where the rest if foods contain a high amount of vitamin E also includes avocados and leafy greens
  • Sunflower seeds are also especially high in selenium.

9) Yogurt:

  • Yogurts are the great source of vitamin D
  • Vitamin D helps to regulate the immune system and boost our body’s natural defenses against diseases

10) Turmeric:

  • Turmeric is a  key ingredient in many recipes
  • The turmeric has also been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis.
  • Research shows that high concentrations of curcumin, which gives turmeric its distinctive color, can assist reduce exercise-induced muscle damage

11) Garlic:

  • Garlic contains a heavy concentration of sulfur-containing compounds such as silicon
  • it helps to lower the blood pleasure

12) Ginger:

  • Ginger helps to decrease the inflammation which helps to reduce a sore throat and inflammatory diseases
  • it  also decreases chronic pain and even possesses cholesterol-lowering  properties

13) Spinach:

  • Spinach is rich in vitamin c
  • it is also packed with numerous antioxidants and beta carotene which may increase the infection-fighting ability in our immune system
  • the spinach having the high nutrients in it

14)  citrus fruits:

  • citrus fruits are high in vitamin c
  • vitamin c is a thought to increase the production of white blood cells
  • some citrus fruits are
  1.  grapefruit
  2. oranges
  3. clementines
  4. tangerines
  5. lemons
  6. limes

15) Red bell peppers:

  • Red bell peppers contain more than 3 times as much as vitamin c
  • they also a rich source in beta carotene
  • it will boost your immune systems
  • keeps your skin and every healthy

16) Sweet potatoes:

  • The sweet potatoes are rich in beta carotene
  • it also contains antioxidants

17) Dark chocolate:

  • Dark chocolate contains theobromine which is known as the antioxidant
  • it helps to boost the immune system by protecting the body cells with radicals
  • it also contains the high saturated fat and proteins in it

18) Broccoli:

  • Broccoli is full of  vitamins and minerals
  • it is packed with vitamin A and C  as well as fiber and antioxidants
  • broccoli is one of the healthiest vegetables

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M. Pavankumar
Author: M. Pavankumar