37 Best Food Items to Boost Your Immunity

Table of Content


What is Immunity?

What Are the Types of Foods that Increase Immunity?

List of Best Fruits that Boost Immunity


Food  Description
1 Grapes Grapes contain 4 mg of vitamin C, which is known to support healthy immunity. These fruits have little sugar content due to their high fibre content, helping one maintain normal blood sugar levels while keeping hydrated.
2 Oranges Oranges have about 5300 mg of vitamin C. It is loaded with potassium, vitamin E, and the antioxidant lutein, all important for good eye health, as well as carotenoids for preventing macular degeneration. 
3 Berries A quarter (24%) of the recommended daily intake (RDI) of vitamin C. However, a cup of strawberries has roughly 150 mg of vitamin C. Antioxidants found in berries' vitamin C help to boost immunity and reduce inflammation.
4 Apples These are a great source of vitamins, minerals, antioxidants, and nutritious fibres to defend your body from outside threats. One hundred grams of raw apples contain about 4.6 mg of vitamin C.
5 Papaya A big papaya has 235 mg of vitamin C. It is also a great source of calcium, potassium, and vitamin A. It also has anti-inflammatory and abundant antioxidant qualities that strengthen immunity.
6 Kiwi A medium kiwi fruit provides 230% of the recommended daily dose of vitamin C. It also contains antioxidants, fibre, and vitamins, which activate the body's immunological system.
7 Watermelon Watermelons have 90% water content and help to maintain your body's moisture levels. Staying hydrated is crucial to maintaining a robust and functional immune system because it affects body temperature, organ function, metabolism, and other factors. 
8 Mango It has several essential elements, such as fibre, folate, vitamin C, and vitamin A. Mangoes supply 8% of your daily vitamin A and B6 requirements and 50% of your daily vitamin C value in a portion of about ¾ cup. 
9 Pears When changing the fruits in your daily diet, you can incorporate pears to better support your immune system. Pears are rich in folate, copper, potassium, and vitamin C, all of which are beneficial to your health. They also contain high levels of antioxidants, copper, and vitamin C. 

List of Best Vegetables That Boost Immunity


Vegetables Description
10 Broccoli Cooked broccoli has around ½ cups (50 mg) of vitamin C. It also contains calcium and vitamin K, which support healthy bones and guard against certain illnesses.
11 Garlic One small garlic clove contains about 2.81 mg of vitamin C. Additionally, it lowers blood pressure by slowing down the artery-hardening process.
12 Ginger It is frequently taken to treat the flu and the common cold. 5 mg of vitamin C is present in gingerr. It can help lessen chronic discomfort and has cholesterol-lowering qualities. 
13 Spinach A serving of cooked spinach contains 28.1 mg of vitamin C. Moreover, it is rich in beta-carotene and other antioxidants, which strengthen the immune system's capacity to combat infections.
14 Sweet Potatoes These are abundant in vitamin A-producing beta-carotene, which shields the skin from UV radiation. They also contain potassium and vitamin C.
15 Red Bell Peppers A cup of diced red bell pepper has over 190 mg of vitamin C. Additionally, it contains a lot of beta-carotene. It strengthens your immune system and contributes to better skin health. 
16 Carrots These spring veggies, which contain beta carotene and vitamin C, are best known for their ability to maintain healthy eyes, but they also boost immunity.
17 Asparagus Vitamin E, a potent antioxidant found in this vegetable, boosts immunity and helps shield cells from the damaging effects of free radicals. 
18 Raddish Radishes are rich in vitamin C and contain antioxidants, minerals like potassium and calcium, and other nutrients that support a healthy immune system. 
19 Peas Peas are a popular springtime vegetable packed with immune-boosting vitamins C and E, zinc, and other antioxidants.
20 Avocados Artichokes, high in fibre, potassium, iron, vitamins C and A, and antioxidants, can help maintain a healthy immune system. Additionally, they have a high natural concentration of polyphenols, which help heal damaged cells and boost immunity.
21 Artichokes Artichokes, high in fibre, potassium, iron, vitamins C and A, and antioxidants, can help maintain a healthy immune system. Additionally, they have a high natural concentration of polyphenols, which help heal damaged cells and boost immunity.

List of Best Poultry Items That Boost Immunity


Poultry Items Description
22 Chicken One of the most important poultry foods for boosting immunity is chicken. Chicken soup made with stock or broth fortifies the immune system. It has a slight anti-inflammatory impact. About 3 ounces of chicken provides the recommended daily intake of vitamin B6.
23 Turkey Turkey is a nutritional powerhouse that can significantly boost immunity. Rich in high-quality protein, it provides the essential building blocks for the body's immune system, aiding in the repair and growth of tissues crucial for defence against pathogens.
24 Eggs Eggs are rich in high-quality protein and provide essential amino acids for the growth and repair of tissues crucial for a robust immune system. Furthermore, eggs are one of the few dietary sources of vitamin D, a key nutrient known for its role in immune function regulation.

List of Best Seafood That Boosts Immunity


Seafood Description
25 Salmon Rich in omega-3 fatty acids, particularly EPA and DHA, salmon supports immune function by reducing inflammation and enhancing the activity of immune cells.
26 Sardines Another fatty fish packed with omega-3, sardines provide a significant dose of these essential fatty acids, which play a vital role in maintaining a strong immune system.
27 Mackerel Like salmon and sardines, mackerel is a fatty fish rich in omega-3 fatty acids, supporting immune function and reducing the risk of chronic diseases.
28 Oyster Oysters are an excellent source of zinc, a mineral that plays a crucial role in immune function. Zinc helps support the development and function of immune cells, making it essential for a healthy immune system.
29 Crab Like shrimp, crab is rich in selenium, making it beneficial for immune health. Additionally, crab provides protein and essential nutrients like vitamin B12, which supports the production of immune cells.
30 Shrimp Shrimp is a good source of selenium, a mineral with antioxidant properties that help reduce inflammation and support immune function.
31 Cod Cod is a lean fish that provides protein and essential nutrients like vitamin D, which regulates immune function and reduces the risk of infections.

List of Other Food Items That Boost Immunity


Food Items Description
32 Green Tea Flavonoids and epigallocatechin gallate (EGCG), two forms of antioxidants, are present in it. Additionally, it has the amino acid L-theanine, which helps T cells produce chemicals that fight germs.
33 Turmeric When it comes to popular Indian dishes that improve immunity, one famous spice that has anti-inflammatory properties is turmeric. Additionally, it has curcumin, which might lessen the damage exercise causes to muscles.
34 Sunflower Seeds These are packed with minerals, such as magnesium, phosphorus, and vitamins B-6 and E. The immune system can be strengthened and supported by vitamin E. 
35 Almonds Almonds are often consumed in an attempt to stave off colds. They contain vitamin E, which helps to strengthen immunity, and good fats.
36 Yoghurt Vitamin D, which supports your body's natural defences against potential illnesses, is abundant in plain yoghurt.
37 Mushroom Certain mushrooms, such as shiitake and maitake, contain beta-glucans, compounds that may enhance immune function by stimulating the activity of immune cells.

How Does the Immune System Work?

What are the Types of Immunity?

Health Conditions that Impact Our Immune System

Immune System Dysfunction Signs and Indicators

FAQs about Food Items for Immunity