15 Immunity Booster Foods That Are Needed To Include In The life

 What Is Immunity?

Immunity is the process of protecting the body from foreign bodies. it resists and rejects foreign bodies like infection, virus, etc. Immunity is basically two types specific and non-specific. Non-specific immunity acts as a barrier or eliminator for pathogens due to their antigenic makeup. And Specific Immunity generates themself pathogens specific immunity to encountered the new diseases.

there is a question that arouses in mind of most people, why is everyone talking about immunity booster food? and why all of them searching for How to boost the immune system naturally? As Covid 19 started people started to take care of immunity and after one year Crona virus Second wind Started again this question rises automatically.  The answer to all these questions is, as immunity works as a protector of the body to fight diseases. If people have a stronger immunity system fighting capacity of the body is more, for all these reasons we should have such foods which work as an immunity booster.

Immunity Booster Food

  1. Citrus fruits
  2. Chili  Peppers
  3. Garlic
  4. Ginger
  5. Spinach
  6. Papaya
  7. Almonds
  8. Kiwi
  9. Broccoli
  10. Yogurt
  11. Sunflower seeds
  12. Honey
  13. Turmeric
  14. Pumpkin seeds
  15. Mushrooms

1.Citrus Fruits

lots of peoples choose to have vitamin C if they suffering from cold as citrus food like lemon, oranges, grapes, etc. are known for increasing immunity of the body. Citrus fruits are rich in vitamin C which increase white blood cells who is responsible to fight antigens.
How many doses of vitamin C are recommended?
For Adult -65to 90mg a day Vitamin C recommended  and the upper limit is 2000 milligram(mg) a day

2.Chilli Peppers

Did you know that green chilli peppers have more vitamin C than oranges? An ounce of chilli peppers has 3x more vitamin C than oranges, besides boosting immunity Vitamin C is good for the skin. 


Garlic is available in every kitchen due to its flavor, taste, and its medicinal properties. It is loaded with vitamins and minerals such as manganese, selenium, vitamin C, vitamin B6, and other antioxidants. It is known for its health benefits from ancient times. The Greek physician Hippocrates uses it to treat any type of illness, Now modern science also accepted its healing Properties. According to the studies conduct on garlic shows garlic has anti-inflammatory benefits, using two garlic cloves every morning empty stomach with warm water increase blood flow  Lower Cholesterol, Reduces the Risk Of heart attack and increases immunity, etc.


Ginger is used in Ayurveda for a very long time due to its natural medicinal properties it’s loaded with potassium, Magnesium, Vitamin B-6, vitamin C. Ginger Contains gingerol which is a bioactive compound. Ginger has anti-inflammatory and antioxidant properties. Ginger is used to treating colds and cough and stress. Ginger Benefits:-
  • Helps in Cold and Cough
  • Helps in Weight loss
  • Helps in releasing Stress
  • Helps in Osteoarthritis
  • Helps in Treat Chronic indigestion
  • work as a body Pain relief


Spinach is a superfood that is loaded with folate, iron, magnesium, vitamin A, vitamin C. It boosts the immune system to get the full nutrient from it, eat raw or lightly cooked. 


Papaya has loaded with antioxidants, vitamin A, Vitamin C, and vitamin E, as it is rich in vitamin C eating papaya helps in boosting the immune system. and protects it from other illnesses. A digestive enzyme Known as papain has anti-inflammatory effects. papaya leaf is also used in increasing the platelets in dengue.


Almonds are rich in protein it also has some minerals and vitamin which good for increasing immunity and good for skin too. Almond has vitamin A, Vitamin B6, Thiamine(B1), Riboflavin(B2), Niacin(B3), Vitamin E, and minerals like calcium, magnesium, Magneese, copper, iron, etc.


Kiwi is a fruit loaded with a lot of nutrients like vitamin C, vitamin K, vitamin E, and minerals like potassium, phosphorus, and manganese which helps in increasing white blood cells due to which immunity of the body increases it is also used to increase the platelets count during the dengue.


Broccoli is a powerpack vegetable that increases the immune system it contains vitamins like vitamin C, vitamin K, vitamin E. and minerals like magnesium, phosphorous, potassium, zinc  Calcium, etc.


Yogurt is made from milk fermentation which is rich in protein calcium, vitamins, and minerals, and it’s also a good source of lactobacillus, a probiotic(good bacteria) which helps to fight antigens and boost your immunity.

11.Sunflower Seeds

Sunflower seeds have an abundance of vitamins and minerals that can boost your immune system increases your body’s ability to fight viruses and other types of disease.it also has zinc and selenium which have a vital role to play and develop immune cells.


Honey is a natural sweetener that is rich in minerals like calcium, iron, magnesium, potassium, phosphorus, zinc, and vitamins like riboflavin(B2), niacin(B3), pantothenic acid(B5), vitamin B6 vitamin C, folate(B9) its has antibacterial properties it helps wounds and burns, boost immunity,, helps in sore throat and cough.


Turmeric has antibacterial and anti-inflammatory properties curcumin found in turmeric is boost the immunity of the body. having milk with turmeric(golden milk) in the night can boost your immunity or immunity-related disorder.

14.Pumpkins seeds

Pumpkins seeds contain magnesium, iron, manganese, zinc, and copper all minerals have different roles like magnesium improves sleeps and mood, manganese produces collagen which promotes bones and skin, cooper produces energy, iron supplies oxygen to cells, zink boost immunity, and vision. its good source of antioxidant which helps in premature aging.

15. Mushrooms

Mushrooms are a good source of vitamin C, vitamin B6, vitamin D, iron magnesium, and potassium, and protein. It increases the immunity of the body and strengthens the bones as it has Vitamin D which is needed for calcium absorption. Sun is a good source of vitamin D and some foods have this vitamin mushroom is one of them.

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