Contributed by: Healthians Team


Organs, cells, tissues, and proteins make up the immune system. These organs and structures work together to combat pathogens, which include viruses, bacteria, and foreign substances that cause infections or illnesses.

An immunological response is triggered when the immune system comes into contact with a pathogen. 

Carrots, apricots, papaya, and mango are all rich in carotenoids. Oily fish such as salmon, tuna, trout, and herring contain a form of essential fatty acid proven to reduce inflammation.

To help keep the immune system in check, you can consume different types of foods that are capable of boosting your immune system. 

Including certain foods in your daily diet will improve your level of immunity. Here we have created a list of 7 foods that will boost your immunity magically:


Spinach contains vitamins and minerals such as vitamin E and magnesium that boost your immune systems.

A robust immune system protects you from disease-causing viruses and germs, and spinach helps in improving the immune system.

It also protects your body from harmful substances such as toxins. 

Spinach is comprised of:

  • Vitamin C 
  • Vitamin E 
  • Flavonoids
  • Carotenoids

Vitamins C and E can aid in immune system maintenance. Flavonoids can also assist in avoiding the common cold in otherwise healthy people. 

Citrus fruits

Citrus fruits are abundant in vitamin C, a chemical that has been shown to enhance your immune system.

It stimulates the production of white blood cells, which are essential for fighting infections.

 The best citrus fruits to boost immunity levels include:

  • Orange
  • Grapefruit
  • Pears
  • Apple 
  • Blueberries


Garlic is an essential part of almost every Indian and exotic cuisine, be it lentil soups, fried rice, noodles, and more.

Garlic has a lot of sulphur, which is why it works so well as a cold and flu remedy.

Garlic’s sulphur aids in the absorption of zinc, a trace element that boosts immunity.


Almonds are a super-rich source of vitamin E and are a potent antioxidant that protects cells from free radical damage.

Almonds also include iron and protein, both of which are necessary for a healthy immune system. 

The best way to have almonds is to have them soaked overnight. Because the almond peel contains tannin, which hinders nutritional absorption, soaked and peeled almonds are preferable.

Soaking the almonds makes it easier to remove the peel, allowing all of the nutrients to be released.


We all use ginger in a lot of dishes, especially in teas and soups. Ginger contains anti-inflammatory and antioxidative qualities and is known to provide a host of health advantages.

It is believed and proven that ginger cures mild colds and flu. It also helps in improving immunity levels and fights germs.


Turmeric or Haldi can also be ingested raw with milk or hot water or tea to help fight the flu or a cold.

It boosts immunity and helps to get rid of colds, coughs, and chest congestion.

Turmeric is well-known as a key ingredient in many curries. This gleaming yellow, sour spice has long been used as an anti-inflammatory in the treatment of osteoarthritis and rheumatoid arthritis.


Yoghurt is an essential add on to any Indian meal, especially in the summers. There are many dishes which are prepared using curd or yoghurts like curries, buttermilk, sweet lassi and more.

Yoghurt consumption can help strengthen immunity and defend against germs and other dangerous pathogens.

Microorganisms found in yoghurt or curd improve gut health and may help prevent gastrointestinal illnesses.

Final thoughts

The main job of a strong immune system is to fight harmful microorganisms and germs that enter the body, for instance through the skin or digestive system.

To maintain a sound and active immune system, you need to have a proper diet as food plays an important role in the proper functioning of the body system.

So, that was all about the 7 foods you should include in your diet to help strengthen your immune system and stay healthy and active.

It’s also vital to keep a check on your overall health by getting regular health checkups and keeping an eye on your immunity levels.

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