List Foods that Boost your Immune System

As we all know, the immune system plays an important role in any health-related problem.

Doesn’t everyone want their immune system to be boosted?

Some people fall sick frequently while some don’t. Falling ill frequently can indicate a weakened immune system and you need to work on it. In order to fight disease, each one of us needs a certain amount of immunity. Your immune system will work like a warrior to protect you against any flu, whether it’s a common flu or a serious flu-like Coronavirus. So, Why not boost our immunity by eating such healthy Foods?

A healthy vegetarian diet is a plant-based diet that not only makes you healthy but also helps you to recover from any disease. It is also recommended that you eat light, easily digestible food when you are ill. So, Let’s now boost our immune system with plant-based foods.

In this post, you will be amazed to see the top 5 foods that boost the immune system.

5 foods that boost the immune system

There are certain plant-based foods that have been shown to boost immune system, such as:-

  1. Leafy green vegetables
  2. Nuts and seeds
  3. Citrus fruits
  4. Berries
  5. Dry Fruits

The above foods are good for your immune system and the proper functioning of your body.

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Foods that Boosts Immune system
Top 5 Foods that Boosts Immune System

Now, let us see one by one in detail:-

1. Leafy Green Vegetables


Leafy green vegetables such as spinach and kale are rich in iron, and a good source of vitamins A, C, E, and K. These vegetables are also rich in antioxidants. It increases the hemoglobin and also protects you from cancer and keeps heart-related problems at bay. So if you want a healthy heart, increase the intake of leafy green vegetables.

2. Nuts and Seeds

Pumpkin Seeds

Nuts and seeds are a great source of healthy fats, protein, and fibre. They are also a great way to add flavour and texture to your meals.

Nuts and seeds are high in unsaturated fats, which are important for your heart health. They also contain valuable antioxidants, which can protect your cells from damage. Different nuts such as cashew nuts, peanuts, walnuts, almonds, and apricots are not only good antioxidants but also high in fiber.

Protein is a key component of a healthy diet. Protein can help to build and repair muscles, and can help to keep you feeling full after meals.

Fibre is important for keeping you feeling full and satisfied. Fibre can help to reduce the risk of heart disease, stroke, and other chronic health conditions

Seeds such as flax seeds, sunflower seeds, hemp seeds, chia seeds, sesame seeds, pumpkin seeds, pomegranate seeds, and basil seeds contain lots of nutrients and are extremely beneficial for brain health.

Download a FREE PDF version of Healthy Food Recipes and Buyers Guide

How to eat seeds?

  • Grind seeds and take them with water.
  • Soak seeds in water and drink that water.
  • Blend seeds into smoothies and shakes.
  • Add it to the salads.
  • Roast it and eat it as it is.

3. Citrus fruits

Orange Juice and Oranges

Who doesn’t love citrus fruits? Citrus fruits such as orange, grapefruit, and pineapple are rich sources of vitamin C and fiber. They are good for gastrointestinal function and also help in the digestion of food. Citrus fruit like lemon has unlimited benefits for the body. Citrus fruits build immunity and help in fighting the infection.

Having a cup of lemon water in the morning relieves’ constipation, reduces heartburn, fights infections, and boosts metabolism.

4. Berries


A berry is a small, sweet fruit that is eaten as part of a meal or as a snack. Berries such as strawberries, cranberries, blackberries, and blueberries helps to maintain brain function and increase memory.

Berries are especially powerful for preventing disease.

They are low in calories and high in fiber, vitamin C, and antioxidants. Berries are low in calories so they can be a better option for those who are looking forward to losing some weight.

5. Dry fruits:-

Fiber-rich Dryfruits

Dry fruits are fruits that have been removed from their water-soaked environment and are thus in a form of a concentrated sweetener, mineral, and antioxidant. They are a great source of fiber and vitamins A, C, and E. Dry fruits such as almonds, pistachios, apricot, cashew nuts, and raisins improves blood flow, helps in digestion, and keeps the heart healthy. It helps to lose weight and also keeps your skin healthy and wrinkle-free. All the dry fruits are healthy on their own and are immunity boosters.


Some General Tips on how to boost the immune system

  1. Drink warm water first thing in the morning.
  2. Including more protein in the meal.
  3. Taking 7-8 hours of sleep.
  4. Reduce salt and sugar from the diet.
  5. Drink 8-10 glasses of water every day.
  6. Sprinkle dry fruit powder or add seeds to the cereals for breakfast.
  7. Tomatoes and pomegranate help in better sleep.

Eat the rainbow

  • V:- Eat Violet / purple cabbage and beetroot as they are good antioxidants.
  • B:- Instead of white sugar and white rice, go for Brown sugar and Brown rice. Instead of white potato, opt for brown sweet potato. Sweet potato has twice the fiber, twice the calcium 1000 times more vitamin A than white potato.
  • G:- Eat Green
    vegetables for cleansing.
  • Y:- Eat Yellow citrus fruits for the skin.
  • O:- Eat Orange fruits to reduce inflammation.
  • R:- Eat Red fruits and vegetables for the heart.

What are some tips for incorporating these foods into your daily routine?

  • For Morning Breakfast:-Drink Fruit Juice or Smoothie in the Morning Breakfast.
  • For Mid-Morning Breakfast:- You can add dry fruits in the morning breakfast such as eat Oats Porridge or Corn flakes.
  • For Lunch:- Lunch should include all the required nutrients. So Fill Your plate with 1/2 portion of vegetables, 1/4 portion of proteins and 1/4 portion of carbohydrates.
  • For Dinner:-Salad with variety of vegetables on each day can be a better option for dinner as they are not only full of vitamins but also easy to digest.
  • For snacks:- Eat roasted nuts and seeds.


There are a few things to keep in mind when incorporating immune-boosting foods into a chronic illness diet. First, make sure to find foods that are high in fiber and antioxidants. These nutrients are important for supporting immune function. Additionally, make sure to include plenty of healthy fats, including omega-3 fatty acids, in your diet. These nutrients help to support the body’s ability to fight off infection. Finally, make sure to drink plenty of water to help keep your immune system functioning properly.

To recover from any disease or illness, you need to improve your immune system. Include more Leafy green vegetables, Nuts and seeds, Citrus fruits, Berries, and dry fruits to boost the immune system quickly.

How do you boost your immune system by eating a certain food?

I would appreciate it if you could leave a comment on this article.

6 thoughts on “List Foods that Boost your Immune System”

  1. Thanks for the foods as well as the tips on boosting our immune system. Very valuable information related to health and preventable medicine. Leafy green vegetables, Nuts and seeds, Citrus fruits, Berries, and Dry Fruits have been part of my diet for quite some time and I appreciate this information very much.

    • Joseph,

      Thanks for the lovely feedback on my article. Glad to hear that healthy foods has become a part of your life. Fruits are full of fiber and must have for anyone who want to live a disease-free life. There will be more health information coming soon, so please keep reading.
      My best wishes for a long and healthy life to you.


  2. Manisha, Thank you for the information on the types of food that boost the immune system. I am always interested in boosting my immune system especially in times like these where we are exposed to disease at every turn. I will be reviewing these foods on a daily basis until I have them memorized and can use them in my personal life. Again thank you for the information, it is appreciated.
    Cheers and Blessings

    • @EddieEdmonds,

      Boosting our immune system is really in our hands and it can be achieved by making small changes in life.
      My sincere appreciation goes out to you for your feedback. I’m glad to hear that you are making progress in improving your health.
      Wishing you good health for the rest of your life.


  3. Hi Manisha,
    This is a great and simple article, easy to remember and to follow.
    I like the way you have explained things in a concise way, like eat the rainbow. I hadn’t really thought of things like eating dried fruits as well as nuts to boost the immune system. My immune system has taken a beating this year so I am glad to implement your suggestions.

    • John,

      Thank you so much for the lovely feedback on my website. I am glad to hear that the content on my website is helpful and that the suggestions given are liked by you.



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