A healthy body and mind is what makes a person and helps them to move ahead in life. Whether it is the professional area or the personal, only a fit body and mind can live a smooth and hassle-free life. However, a lot of times, it so happens that there are various external factors and foreign particles in the environment that enter the body and cause infections and ailments. The body has been developed in such a way that it creates cells that fights and wards off such infection-causing virus and bacteria. This is what is commonly known as immunity. The effective solution for improved immunity is to consume immunity-boosting foods regularly.

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These foods are high in nutrients and essentials required for the well-being of a person. Immunity-boosting foods can help you prevent falling pretty to regular sickness. These foods are all naturally available to supply the body with vitamins and minerals to strengthen the system.

Best Foods To Increase Immunity:

Check them out and broaden your knowledge about foods to increase immunity.

1. Yogurt:

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Some of the top-notch foods that help strengthen immunity levels are organic and plain yoghurt. Probiotics also known as good bacteria present in this food act as live active cultures that help in cleansing the system from bad bacteria as well as toxins. About 2 bowls of yoghurt is recommended in this case and is one of the best foods for immunity.

2. Whole Grains:

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Whole grains like barley, as well as oats, are again some of the food items that help in the achievement of goals of good immunity. Beta-glucan is a kind of fibre that has both antioxidants as well as anti-microbial properties to cleanse the system from viruses and bacteria. It boosts both immunity as well as healing powers of the body.

3. Garlic:

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Along with anti-viral properties and anti-microbial advantages, garlic also has allicin that helps in efficient fighting with bacteria and viruses in the body. Along with the treatment of infections, garlic if included in the daily diet can boost immunity in the long run and get you major benefits.

4. Chicken Soup:

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There are anti-inflammatory agents in chicken soup that are known to treat colds and coughs by not only thinning down the mucus but also by improving the fighting capacity of the body. This immunity-boosting food is a tasty treat you can have 2-3 times a week. It is bound to help in major ways.

5. Shellfish:

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Selenium is a kind of protein that is present in not only shellfish but also lobsters and crabs. These help in flushing out the virus and bacteria causing infections in the body. Two servings in one week helps in increasing the levels of immunity to a good extent.

6. Mushrooms:

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Cytokines are some cells that are known to fight infections in the body. Having a portion of mushrooms helps in increasing these cells and thus boosts immunity. Polysaccharides are also present in the food that supports the immune system.

7. Green Tea:

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Black tea and green tea are two versions that help give you the desired results for the immune system. L-theanine is present in both of these which is an amino acid supporting good health and immunity. Decaf versions also benefit.

8. Ginger:

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Sesquiterpenes is one chemical that is present in ginger in good amounts that targets rhinoviruses responsible for cold and cough infections. Having ginger tea or else including ginger in the meals helps as an immunity booster.

9. Sweet Potatoes:

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There is vitamin A in sweet potatoes that helps in keeping away and warding off skin infections by boosting the immune levels. You can include sweet potatoes in the diet at least 2-3 times weekly for best outcomes.

10. Honey:

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The medicinal, antioxidant and anti-microbial properties in honey along with healing agents make it a perfect immunity-boosting food that can be included in the diet especially when you are facing any infections. Try and take honey in teas for perfect results.

11. Citruses:

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Any kind of citrus fruit that you pick is good in Vitamin C levels. There are huge amounts of antioxidants that can work wonders on any kind of infection and ailments. You can consider taking fresh juices of lemon, limes or oranges or include them in the diet as fruits.

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12. Black Pepper:

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Piperine is one compound that is present in black pepper and is the agent that helps in immunity boosting. It also keeps away fever along with cold and cough infections. Along with this, black pepper also relieved pain to a good extent.

13. Spices:

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Oregano, thyme, sage and rosemary are some of the dried herbs that not only improve the taste of the food but are great immunity boosters. All you need to do is sprinkle some on salads, sandwiches and other dishes throughout the day.

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14. Vitamin D Supplements:

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Vitamin D capsules are available in the market that can be a part of the diet in the right dose to ensure that immunity is boosted efficiently. Make sure you consult a professional on how much vitamin D should be taken each day for this.

15. Beef:

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Zinc is one mineral which is very important for the flawless development of white blood cells. Beef is a product that has zinc in good amounts and a portion of this 1-2 times a week can help a long way in improving immunity levels and fighting diseases and infections. Make sure you consider lean beef here. About 30 grams of beef daily can also be taken.

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16. Broccoli:

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Broccoli is a power-packed food that can strengthen the immune system. It contains high amounts of calcium, magnesium and potassium that can strengthen the nervous system and regulate blood pressure. It is also a rich source of Vitamin K and Vitamin C, which can promote good bone health. This antioxidant-rich vegetable can fight cell damage caused due to free radicals and repair the body. Zinc and selenium present in Broccoli can boost your disease-fighting system.

17. Turmeric:

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Turmeric aids in boosting your immune system by helping the body fight disease-causing bacteria. This amazing spice not only adds colour and flavour to your dish but also can keep sickness at bay. Curcumin is a compound that is present in turmeric, which is responsible for its anti-inflammatory properties. It can mainly fight against symptoms like cold, cough, sore throat, lung infections, wounds and other bacterial infections. It is best taken in powder form.

18. Papaya:

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Papaya is a superfood with immense health benefits. It is rich in vitamins and minerals that are essential for a boosted immune system. It aids in better digestion for increasing the energy supply to the body. Papaya is also an abundant source of vitamins C, K, A, and B, which are essential to strengthening immunity. It is rich in calcium, potassium, copper and magnesium promotes good bone health and helps in the proper functioning of the body.

Immunity is very important to the body. Frequently falling sick can make you confined to home and hamper your life. A good immune system can prevent diseases and make you ready. No rain or sun can make you fall sick. Along with a nutritious, maintaining a good exercise regime and a healthy lifestyle can help you achieve a better immune system. Try these top foods and say goodbye to diseases.


About Saanvi

Saanvi Sharma is an excellent web content writer in health and nutrition. Her expertise in the subject stems from in-depth research and knowledge that she gained over the years. Her interest in science coupled with a bachelor's degree in biotechnology proves as an added advantage and further adds value to her writing. She is highly interested in science, thus writing quality content became her virtue.