How to boost your immune system for a healthy you

Published on August 17, 2022 15:55 PM by FactsWOW Team

The Covid-19 pandemic that hit the world two years ago has shown everyone the importance of a healthy immune system. The immune system is the warrior of our body that protects it from different types of germs, pathogens, and bacteria and the diseases they cause. Strong immunity is not an innate thing; it is something that develops with time with proper nutrition.

There are specific foods and nutrients which your immune system needs for its proper functioning. These foods are high in nutrition and are called immunity-boosting foods. When you include these foods into your diet, it can boost the levels of your immunity.

We understand that it is quite challenging to differentiate between a wide variety of fruits and vegetables and immunity-boosting foods. Thus, this blog is here to make this challenging task simpler and easier for you.

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Which are the nutrients needed to build immunity

When you take the nutrients which act as building blocks for your body regularly, you'll get glowing skin and stronger immunity. These nutrients are:

Vitamin C

Out of all the vitamins needed for the immune system, Vitamin C is the most important one as an antioxidant. It fights free radicals, potentially damaging your immune system, especially for those more prone to high-stress environments. Immune-boosting vitamins such as Vitamin C can be increased by taking more citrus fruits like orange, red and green peppers, kiwi, green leafy vegetables, strawberries, and broccoli.

Vitamin E

Instead of going for immunity booster supplements, try to eat more almonds, hazelnuts, sunflower seeds, etc., that are full of vitamin E that helps maintain your immune system. You can prepare snacks in Vitamin E-rich peanut butter, a great immune booster for children. It is also available in wheat germ oil which is especially beneficial for the elderly.

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Your body needs zinc to produce specific immune cells. It is an important component of many immunity booster foods such as chickpeas, cashews, baked beans, etc. low levels of zinc in your body results in impaired immune function.  


Carotenoids are plant pigments. When you consume these, they convert themselves into Vitamin E. Foods rich in carotenoids are apricots, carrots, mango, and papaya.

Omega 3 fatty acids

It is a type of essential fatty acid that is known to suppress inflation. The most common sources of fatty acids are oily fish like tuna, salmon, herring, and trout. You need to eat more of walnuts and Omega 3-rich flax seeds to help keep your immune system healthy.

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Which are the immunity booster foods

It is very important to know which the healthiest foods for your immune system. What we eat directly impacts our immune response. Some magic foods stimulate immunity booster cells' production, whereas others can even suppress your immune system. So, below given are the top 10 immunity-boosting foods.


A greeny cruciferous vegetable, also considered a superfood, has plenty of nutritional benefits and almost no calories. It has high amounts of potassium that helps the optimal brain and nerve functioning. This vegetable also contains Vitamin C. your body needs this vitamin to fight against free radicals. Vitamin C is an antioxidant and antihistamine that helps ease discomfort and symptoms of flu and cold.

Besides that, broccoli is extremely rich in calcium and magnesium, which are important to regulate your blood pressure. It is loaded with Vitamin K and calcium, so it maintains proper bone health. Therefore, keeping diseases like osteoporosis at a distance from you. Moreover, glucoraphanin is present in broccoli that detoxifies and repairs your skin. It also has many other nutrients like beta-carotene, selenium, and zinc that are helpful for the immune system of the body.    

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Antioxidants play a significant role in improving brain functioning and, in turn, lowering the possibilities of Alzheimer's disease. According to the studies, blueberries are one of the best immunity booster foods. They are loaded with a high amount of flavonoid, which is anthocyanin, well known for its antioxidant properties.

Flavonoids are behind promoting the protection and healthy functioning of your respiratory tract. Blueberries also have Vitamin A, potassium, Vitamin K, and Vitamin C that help repair damaged tissues and cells in your body. Blueberries don't allow bacterial growth in the inner walls and the linings of the urinary tract; this helps prevent urinary tract infection (UTI).

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Dark Chocolate

Dark chocolate is also called a bittersweet superfood. The chocolate is not only tasty but is also full of nutritional benefits. It has flavonoid antioxidants that help absorb the free oxygen radicals. Those who regularly eat dark chocolates have a lower risk of a heart attack. Antioxidants or flavonoids help ease the blood flow, therefore regulating the blood supply to your brain and heart too.

There is also magnesium, potassium, fibers, and arginine in dark chocolates that help to dilate the blood vessels properly. These chocolate house brain-boosting amino acids and plant-based nutrients. These are essential to prevent chronic diseases like autoimmune diseases, cancer, obesity, diabetes, and arthritis. They also help the digestive process and aid in blood pressure stability. The flavonoids found in dark chocolates are the main reason why they are considered an amazing immunity booster food for children.

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Sweet Potato

It is a starchy root vegetable, most popular as a Thanksgiving dish. Sweet potato has antioxidants like carotenoids that promote healthy eyesight. Antioxidants help get rid of free radicals from your immunity system. 

As sweet potato has a very low glycemic index, it is regarded as a healthier option for diabetic patients than white potatoes. It also contains Vitamin C and A, which protects your body from flu, and cold and helps promote healthy immunity. As sweet potatoes are inflammatory, they can even prevent and cure chronic illness' symptoms like cancer, type 2 diabetes, heart diseases, etc.; the anti-inflammatory properties help lowering inflammation of brain and nerve tissues.


 People have been aware of the medicinal values of ginger since ancient times. This makes ginger a key ingredient in most Ayurvedic medications. It has an active component called Gingerol that has anti-bacterial and anti-inflammatory properties, which helps in preventing infections.

Ginger lowers cholesterol levels which prevent cardiac diseases. Moreover, it can ease flu and cold symptoms, thus strengthening your immune system. Ginger facilitates even the digestion process. Ginger oil is loaded with sesquiterpenes, zingiberene, zingiberol, and bisabolene.


It is an under-rated fruit. But it can contribute a lot when it comes to boosting your immunity. The fruit and the entire pomegranate tree, including the bark, the leaves, and the flowers, are full of medicinal properties. You can call the whole tree an immunity booster food. The parts of the pomegranate tree lower oxidative and psychological stress; as we all know, releasing stress improves immunity.

It contains all the essential nutrients that your immune system needs. Nutrition such as Vitamin C, Vitamin E, Vitamin K, iron, omega 5, and minerals are responsible for the production of cells in your immune system. This divine fruit can potentially increase the production of antigens in your body and contains anti-inflammatory properties too.

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Garlic has made its name as an immunity booster food forever. Its medicinal qualities are because it has allicin compounds in it. The unstable allicin found in garlic produces sulfur that helps your immune system fight against rhinoviruses, colds, and flu. This sulfur offers the capability to assimilate zinc, which is well known as an immunity booster. 

 It can raise the virus-fighting T-cells production. The T-cells present in our bloodstream act as the fighter cells and play a crucial role in the defense mechanism of your bodies. Parents even give garlic to their young children as it has plenty of benefits. Garlic can protect you against intestinal worms, offers immunity, and also protects your child from microbial infections.


Yogurt is extremely rich in good bacteria, which are helpful for your gut. Apart from containing important proteins and vitamins, its yogurt factors help fight against bad bacteria. Yogurt contains essential trace elements such as magnesium, zinc, and selenium. These trace elements have a direct relation to increasing your immunity. Moreover, yogurt helps maintain a balance in your intestines, where over 500 bacteria are found.

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Turmeric is regarded more as a medicine than it is regarded as a spice. The medicinal properties offered by turmeric aren't restricted to immunity only. A substance known as Curcumin is found in sufficient amounts in turmeric. This substance helps fight against multiple diseases. The yellow color of turmeric is because of Curcumin, which contains wound-healing, anti-inflammatory, anti-bacterial, and antioxidant properties.  

It helps fight against harmful germs, making the wound infection free. Essential oils extracted from turmeric have proven to be helpful against respiratory tract viruses and fungal diseases.


 Almonds are stuffed with so many essential nutrients. Along with magnesium, riboflavin, and zinc, almonds also contain Vitamin E. it is loaded with antioxidants that support your pulmonary immune response. The vitamins found in the almonds improve almonds' ability to fight against infections. Regardless of age, everyone should include almonds in their daily life.

The almonds' nutrients contain anti-inflammatory properties to get an immune response. They are capable of stimulating white blood cell production. Almonds' skin has an antiviral trait. When you consume the skin of the almonds, there is a rise in the levels of immune tissues and cells.

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What are the benefits of a healthy immune system

A healthy immune system is such an essential aspect of your overall well-being. A well-functioning immune system fights viruses, infections, and other illnesses.

Wounds feel faster

Everyone wishes to heal faster whenever they get injured, and the role of the immune system comes. Those who have a healthier and stronger immune system experience faster recovery as their immunity stimulates the process of healing.

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Fewer infections

As a healthy system plays a key role in fighting various types of infections you'll fall sick less often. Your immune system produces proteins, white blood cells, and other chemicals which attack and kill the disease-causing agents. So, your body gets rid of the antigens even before they have a chance to reproduce in your body.

Feel healthy

No single pill or supplement is available to make your immune system healthy. Following a healthy lifestyle and eating a balanced diet are the only options. As a well-functioning immune system will keep infections away from you, you'll feel healthy. 

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