How to Increase Immunity
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How To Increase Immunity The Ultimate Guide?


What is Immunity?

Increase Immunity refers to the body’s ability to resist the invasion of pathogens. Pathogens are foreign disease-causing substances, such as bacteria and viruses, and people come into contact with them every day. Antigens attach to the surface of pathogens and stimulate an immune response in the body.

An immune response is the body’s defense system to fight off antigens and protects the body. How to Increase Immunity?

A strong immune system helps in keeping a person healthy. Can specific foods boost the immune system?

The immune system consists of organs, cells, tissues, and proteins. Together, these carry out physiological processes that fight pathogens, which are viruses, bacteria, and foreign bodies that cause infection OR disease.

How to Increase Immunity

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When the immune system comes into contact with a pathogen, it triggers an immune response. The immune system releases antibodies, which bind to antigens on pathogens and kill them. Including specific foods in the diet can strengthen a person’s immune response. Read on to discover 15 foods that boost the immune system.

Which foods boost the immune system?

A healthy, balanced diet plays an important role in staying healthy. The following foods can help boost the immune system:


Blueberries contain a type of flavonoid called anthocyanins, which have antioxidant properties that can help boost a person’s immune system. A 2016 study noted that flavonoids play an essential role in the immune defense system of the respiratory tract.

Researchers found that people who ate foods rich in flavonoids were less likely to develop upper respiratory tract infections or the common cold than those who did not.

Dark Chocolate:

Dark chocolate contains an antioxidant called theobromine, which may help boost the immune system by protecting the body’s cells from free radicals.

Free radicals are molecules that the body produces when it breaks down food or comes into contact with pollutants. Free radicals can damage body cells and contribute to disease. Despite its potential benefits, dark chocolate is high in calories and saturated fat, so it’s important to eat it in moderation.

Citrus fruits:

Most people turn directly to vitamin C after a cold. This is because it helps build your immune system. Vitamin C is believed to increase the production of white blood cells, which are important for fighting infection. Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it’s easy to add a squeeze of this vitamin to any meal.

Popular citrus fruits include:

  • Grapefruit
  • Oranges
  • clementine
  • tangerines
  • Lemon

Because your body doesn’t produce or store it, you need vitamin C daily for continued health. The recommended daily amount for most adults is:

  • 75 mg for women
  • 90 mg for men

If you opt for supplements, avoid taking more than 2,000 milligrams (mg) a day.

Also note that while vitamin C may help you recover more quickly from a cold, there is no evidence yet that it is effective against the new coronavirus, SARS-CoV-2.

Red Bell Peppers:

If you thought citrus fruits have more vitamin C than any fruit or vegetable, think again. Ounce for ounce, red bell peppers contain almost 3 times as much vitamin C (127 mg) as a Florida orange (45 mg). They are also a rich source of beta carotene.

In addition to boosting your immune system, vitamin C can help you maintain healthy skin. Beta carotene, which your body converts to vitamin A, helps keep your eyes and skin healthy.


Broccoli is supercharged with vitamins and minerals. Packed with vitamins A, C, and E, as well as fiber and many other antioxidants, broccoli is one of the healthiest vegetables you can put on your plate.

The key to keeping its power intact is to cook it as little as possible — or better yet, not at all. ResearchTrusted Source has shown that steaming is the best way to keep more nutrients in the food.


Garlic is found in almost every cuisine in the world. It adds a bit of zest to food and is a must for your health.

Early civilizations recognized its importance in fighting infections. Garlic may also slow the hardening of the arteries, and there is weak evidence that it helps lower blood pressure. Garlic’s immune-boosting properties come from its heavy concentration of sulfur-containing compounds, such as allicin.


When it comes to preventing and fighting colds, vitamin E surpasses vitamin C. However, this powerful antioxidant is the key to a healthy immune system. It is a fat-soluble vitamin, which means it requires the presence of fat to be properly absorbed. Nuts like almonds are packed with vitamins and also contain healthy fats.

Adults only need 15 milligrams of vitamin E per day. A half-cup serving of almonds, which are about 46 whole, peeled almonds, provides almost 100 percent of the recommended daily intake.


Look for yogurts that have the phrase “live and active culture” printed on the label, like Greek yogurt. These cultures can stimulate your immune system to help fight diseases. Try going for plain yogurt instead of flavored and sugar-laden yogurt. You can sweeten plain yogurt with healthy fruits and a drizzle of honey.

Yogurt can also be a great source of vitamin D, so try to choose brands fortified with this vitamin. Vitamin D helps regulate the immune system and is believed to boost our body’s natural defenses against diseases. Clinical trials are also underway to study its possible effects on COVID-19.


Spinach didn’t make our list just because it’s rich in vitamin C—it’s also loaded with several antioxidants and beta-carotene, which may boost the infection-fighting ability of our immune system.

Like broccoli, spinach is healthier when cooked sparingly so that it retains its nutrients. However, light cooking makes it easier to absorb vitamin A and allows other nutrients to be released from oxalic acid, an antinutrient. Check out some spinach recipes here.


Ginger is another ingredient that changes many times after getting sick. How to Increase Immunity Ginger can help reduce inflammation, which can help ease sore throats and inflammatory diseases. Ginger can also help with nausea.

While it is used in many sweet desserts, ginger packs some heat in the form of gingerol, a relative of capsaicin. Ginger may also ease chronic pain and may have cholesterol-lowering properties.

Sunflower Seeds:

Sunflower seeds are rich in nutrients, including phosphorus, magnesium, and vitamins B6 and E. Vitamin E is important in regulating and maintaining immune system function. Other foods with high amounts of vitamin E include avocados and dark leafy greens.

Sunflower seeds are also incredibly high in selenium. Just 1 ounce contains about half the selenium that the average adult needs daily. A variety of studies, mostly on animals, have looked at its ability to combat viral infections such as swine flu (H1N1).


You may know turmeric as a key ingredient in many curries. This bright yellow, bitter spice has also been used for years as an anti-inflammatory in the treatment of both osteoarthritis and rheumatoid arthritis.

Research suggests that high concentrations of curcumin, which gives turmeric its distinctive color, may help reduce exercise-induced muscle damage. Curcumin shows promise as an immunity booster (based on findings from animal studies) and an antiviral. More research is needed.

Green tea:

Both green and black teas are rich in flavonoids, a type of antioxidant. Where green tea really excels is in the levels of epigallocatechin gallate (EGCG), another powerful antioxidant.

In studies, EGCG has been shown to enhance immune function. The fermentation process of black tea destroys a lot of EGCG. Green tea, on the other hand, is steamed and not fermented, so the EGCG remains preserved. Green tea is also a good source of the amino acid L-theanine. L-theanine may aid in the production of germ-fighting compounds in your T cells.


Like papayas, kiwis are naturally packed with a ton of essential nutrients, including folate, potassium, vitamin K and vitamin C. Vitamin C boosts white blood cells to fight infection, while kiwi’s other nutrients keep the rest of your body functioning properly.


Papaya is another fruit full of vitamin C. You can get twice the daily recommended amount of vitamin C in one medium fruit. Papaya also contains a digestive enzyme called papain which has anti-inflammatory effects. Papayas contain good amounts of potassium, magnesium, and folate, all of which are beneficial for your overall health.


When you’re sick and you reach for chicken soup, it’s more than just a placebo effect that makes you feel better. Soup can help reduce inflammation, which can improve cold symptoms. Poultry like chicken and turkey is high in vitamin B6. About 3 ounces of mild turkey or chicken meat contains about a third of your daily recommended amount of B-6.

Vitamin B-6 is an important player in many chemical reactions that occur in the body. It is also important for the formation of new and healthy red blood cells. Stock or broth made by boiling chicken bones contains gelatin, chondroitin, and other nutrients that aid in gut healing and immunity.


Many who are trying to boost their immune systems don’t have shellfish on their mind, but certain types of shellfish are packed with zinc.

Zinc doesn’t get as much attention as other vitamins and minerals, but our bodies need it so that our immune cells can function as they please. Varieties of shellfish high in zinc include:

  • musk
  • crab
  • prawn fish
  • mussels

Keep in mind that you don’t want to get more than the daily recommended amount of zinc in your diet:

  • 11 mg for adult men
  • 8 mg for most adult women

Too much zinc can actually impair immune system function.

More ways to Prevent Infection:

Variety is the key to proper nutrition. Eating only one of these foods will not help fight the flu or other infections, even if you eat them consistently. Pay attention to serving size and recommended daily intake so that you don’t get too much of one vitamin and too little of another.

Eating right is a good start, and there are other things you can do to protect yourself and your family from flu, colds, and other illnesses.

Top 15 Foods To Boost Your Immunity:

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FAQ’s About How to Increase Immunity:

Which food gives more immunity?

1. Citrus fruits.
2. Red bell peppers.
3. Broccoli.
4. Garlic.
5. Ginger.
6. Spinach.
7. Yogurt.
8. Almonds.

Is milk good for immune system?

Milk is a good source of many important nutrients that are beneficial for overall health, including the immune system. Milk contains a variety of vitamins and minerals, such as vitamin D, calcium, and zinc, which are all important for the immune system.
Vitamin D, which is found in milk, plays a key role in the immune system by helping to regulate the function of immune cells. Calcium, another nutrient found in milk, is also important for immune function, as it is required for the proper functioning of many immune cells. Zinc, a mineral found in milk, is important for the development and function of immune cells and can also help to reduce inflammation.
However, it’s worth noting that some people may have difficulty digesting lactose, the sugar found in milk, which can cause digestive discomfort. In addition, some people may have an allergy or intolerance to milk proteins, which can cause allergic reactions. It’s important to talk to your healthcare provider if you have concerns about consuming milk or dairy products.
Overall, while milk can be a good source of nutrients for the immune system, it’s important to consume it as part of a balanced and varied diet.

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