43 Immunity-Rich Foods, Fruits & Vegetables to Include in Your Diet

What is Immunity?

What are the Sources of Immunity?

Top 43 Food Items High in Immunity

List of Immunity-Rich Vegetables


Vegetable Description
1 Spinach Loaded with vitamins A, C, and E, as well as antioxidants and iron, spinach supports immune function and overall health.
2 Broccoli Rich in vitamins A, C, and E, along with antioxidants and fibre, broccoli aids in immune defence and promotes a healthy gut.
3 Bell Peppers High in vitamin C and antioxidants, bell peppers help strengthen the immune system and protect against infections.
4 Kale Packed with vitamins A, C, and K, as well as antioxidants, kale boosts immunity and provides essential nutrients for optimal health.
5 Brussels Sprouts Rich in vitamins C and K, as well as antioxidants and fibre. Brussels sprouts support immune function and contribute to overall well-being.
6 Carrots With beta-carotene, vitamins A and C, and antioxidants, carrots enhance immune function and promote healthy skin and vision.
7 Sweet Potatoes High in beta-carotene, vitamins A and C, and antioxidants, sweet potatoes support immune health and contribute to overall wellness.
8 Cauliflower Rich in vitamins C and K, as well as antioxidants and fibre.  Cauliflower aids in immune defence and provides essential nutrients for optimal health.
9 Garlic Known for its antimicrobial properties, garlic contains compounds that support immune function and help fight infections.
10 Ginger With anti-inflammatory and antioxidant properties, ginger boosts immune function and aids in digestion, promoting overall health.
11 Turmeric Curcumin, the active compound in turmeric, possesses potent anti-inflammatory and antioxidant properties, enhancing immune function and overall well-being.

List of Fruits Rich in Immunity


Fruit Description
12 Oranges Oranges are rich in vitamin C, which boosts the production of white blood cells, enhancing immunity.
13 Kiwi Kiwi is packed with vitamin C, vitamin K, and antioxidants, aiding in strengthening the immune system.
14 Strawberries Strawberries contain high levels of vitamin C and antioxidants, contributing to a robust immune response.
15 Blueberries Blueberries are rich in antioxidants and flavonoids, supporting the immune system's defence against pathogens.
16 Papaya Papaya is loaded with vitamin C, vitamin A, and enzymes like papain, which bolster immune function.
17 Guava Guava is packed with vitamin C, fibre, and antioxidants, helping to enhance overall immunity.
18 Pineapple Pineapple contains bromelain, an enzyme with anti-inflammatory properties that can support immune health.
19 Mango Mangoes are rich in vitamins A and C, along with antioxidants, contributing to a strong immune system.
20 Watermelon Watermelon is high in vitamin C and lycopene, which may help support the body's natural defences.
21 Pomegranate Pomegranates are packed with antioxidants, particularly punicalagin and anthocyanins, which boost immunity.

List of Cereals and Dairy Products Having Immunity


Food Description
22 Yoghurt Rich in probiotics that support gut health, a key component of immune function.
23 Cheese Contains zinc and vitamin B12, essential nutrients for maintaining a strong immune system.
24 Milk Excellent source of vitamin D, crucial for immune regulation and overall health.
25 Whole Grain Cereals Packed with fibre, vitamins, and minerals that support overall immune health.
26 Fortified Cereal Enriched with vitamins and minerals like zinc and iron, crucial for immune function

List of Seeds and Nuts Rich in Immunity


Seed/Nut Description
27 Almonds Packed with vitamin E, almonds help strengthen the immune system.
28 Walnuts Rich in omega-3 fatty acids, walnuts support immune function.
29 Pumpkin seeds High in zinc, pumpkin seeds help regulate immune responses.
30 Sunflower seeds Loaded with vitamin E and selenium, sunflower seeds boost immunity.
31 Flaxseeds Rich in omega-3 fatty acids, flaxseeds aid immune system function.
32 Chia seeds Packed with antioxidants, chia seeds support overall immunity.
33 Sesame seeds Sesame seeds are a good source of zinc, crucial for immune health.
34 Brazil nuts High in selenium, Brazil nuts support a healthy immune system.
35 Cashews Cashews contain zinc, supporting the body's immune response.
36 Pistachios Pistachios provide B vitamins and antioxidants for immune support.

List of Animals and Seafood High in Immunity


Food Description
37 Salmon Rich in omega-3 fatty acids and vitamin D. It supports immune function and reduces inflammation.
38 Chicken Breast High in protein and selenium, essential for immune cell production and function.
39 Turkey Contains zinc and B vitamins, which are crucial for immune system regulation and function.
40 Beef Rich in iron and zinc, it supports immune cell development and enhances immune response.
41 Eggs Provides high-quality protein and vitamin D, which are important for immune system modulation.
42 Shrimp Low in fat and high in protein, it contains antioxidants like selenium, supporting immune health.
43 Crab Rich in protein and selenium, boosts immune function and promotes tissue repair.

Health Benefits of Immunity-Rich Foods

Different Ways to Include Immunity-Rich Foods in Your Diet

What are the Symptoms of Immunity Deficiency?

What are the Health Risks of Not Having a Strong Immune System?

What are the Side Effects of Excessive Immunity Intake?

Should You Take an Immunity Supplement?

FAQs about Immunity-Rich Foods