Top 10 Immunity Booster Foods to Fight Against Infections

The immune system has a vital role in the body. It fights off bacterial and viral infections that enter the body. However, some infections can weaken the immune system. To maintain strength, there is a plethora of immunity booster foods that provide nutrients that support the immune system. 

Did You Know? 

Systemic lupus erythematosus (SLE) is an autoimmune disease with a prevalence of 3.2 per 100,000 people in India. It is a significant cause of a weak immune system. Although there is no cure for autoimmune disorders, immunity-booster foods like turmeric, fish, and berries can reduce the symptoms. 

A strong immune system can keep a person healthy. Continue reading this blog to discover the 10 best immunity booster foods.

What are Immunity Booster Foods? 

Every food is important, but some foods contain vitamins and minerals that can boost the immune system. A healthy and balanced diet helps in overall well-being. The 10 immunity booster foods are beneficial for each gender group irrespective of gender and age, i.e., men, women, adults, and kids. 

Symptoms You Need Immunity Booster Foods 

The following are symptoms of a weak immune system. If you notice any of them, incorporate the following foods and consult a doctor. 

• Frequent infection 
• Digestive issues 
• Fatigue 
• Infection in a specific area 
• Hair loss 
• Swollen lymph nodes 
• Muscle aches 
• Itchy skin 
• Slow healing 
• Inflammation 
• Night sweats 
• Unexplained weight loss 
• Tingling or numbness
• Fever 

Best 10 Immunity Boosting Foods to Fight off Infections 

No food is a magical cure to fight off infection or fever. A diet should be healthy and balanced with essential nutrients that boost immunity. Immunity booster foods are easily available in the market. There is no need to go extra upstairs to find foods that boost the immune system. 

The following are the top 10 immune-boosting foods. 

Blueberries 

Blueberries contain anthocyanin, a type of flavonoid with antioxidant properties. This makes them immunity-boosting foods for adults. 

A study found that flavonoids play an important role in the respiratory tract’s immune defense system. Some health experts also claim that food rich in flavonoids can help with respiratory tract infections, the common cold, and the flu. 

Dark Chocolate 

Theobromine is an antioxidant present in dark chocolate. It can help boost the immune system by protecting the body’s cells from free radicals, which can damage them and may contribute to disease. 

This immunity booster food is high in calories and saturated fats. Although there are fewer or moderate side effects, it is advisable to eat dark chocolate in moderation. Kids are fond of chocolates. So, instead of milk chocolate, give them dark chocolates. These chocolates are the best immunity booster foods for kids. 

Turmeric

Turmeric has been beneficial for centuries. It is a medicinal food that also boosts immunity. A National Library of Medicine study found that curcumin (present in turmeric) contains anti-inflammatory and antioxidant properties. These properties boost immunity. Turmeric is, in all ways, the best immunity booster food. 

Green Leafy Vegetables 

Green leafy vegetables are best at boosting overall health and promoting holistic well-being. Broccoli and spinach are the two best immunity booster foods. 

Broccoli is a fruitful source of vitamin C. It contains nutrients and antioxidants that are effective for a person’s immunity. To support your immune system's health, eating broccoli at least once every two or three days is advisable. 

Spinach contains essential antioxidants and nutrients like flavonoids, vitamins C and E, and carotenoids. These vitamins make spinach the best immunity booster food in India. A study found that these nutrients (flavonoids) can prevent the common cold in otherwise healthy people. 

Watermelon

Watermelon is a refreshing and hydrating food that contains antioxidant properties. Glutathione is an antioxidant that strengthens the immune system. Watermelon contains nutrients that help strengthen the immune system, including vitamin C, B6, and lycopene. Moreover, 92% of water hydrates the body and prevents dehydration. 

Fatty-Fish Foods 

Fatty fish contain omega-3 fats, which maintain your immune system's functioning. Fatty fish are the best immunity-boosting foods, and they contain anti-inflammatory fat. Trout, sardines, salmon, mackerel, herring, and albacore tuna are some fatty fish. 

Pregnant women, nursing women, and parents of small children should consult a doctor before eating fatty fish. This is because some fish may contain mercury and other contaminants that can harm children or the fetus. 

Ginger & Garlic 

Ginger and garlic are two of the best immunity booster foods. They have anti-inflammatory and antioxidant properties. Ginger is most commonly used in tea, while garlic is usually used in dishes. Garlic and ginger are also the best home remedies for boosting immunity. 

Ginger can prevent illness, while garlic can reduce the risk of getting a cold. Experts suggest these foods are the best immunity boosters for women. However, more research is needed to determine whether ginger and garlic can boost immunity. 

Green Tea 

Green tea can strengthen the immune system because of its flavonoid content. As it contains a small amount of caffeine, you can choose green tea as an alternative to coffee or black tea. Additionally, flavonoids can lower the risk of colds. 

Seeds & Nuts 

Nuts and seeds are natural immunity boosters. Sunflower seeds and almonds contain vitamin E, which can be enjoyed as an evening snack, in salads, or in breakfast bowls. Additionally, vitamin E can improve immune functions and fight off free radicals, which can damage cells. 

Almonds are known for promoting brain function, but the nutrient-rich content (manganese, fiber, magnesium, and vitamin E) can boost immune function. Almonds are the best immunity booster foods for diabetic patients. 

Vitamin C Fruits 

Vitamin C-rich fruits like oranges and kiwis are prime immunity boosters. Experts recommend eating at least one fruit daily to boost the immune system. Additionally, vitamin C-rich fruits may lower the symptoms of the common cold and improve the function of the immune system. 

Additional Tips with Immunity Booster Foods 

Immunity booster foods are effective for overall well-being. However, proper division and incorporation in a healthy and balanced way are important. To boost immunity and eat immunity booster foods, follow the following tips. 

• Avoid the consumption of tobacco products.
• Exercise regularly for 30 to 40 minutes daily. 
• Get enough sleep, i.e., 6-7 hours, to sustain a healthy day. 
• Limit or avoid the consumption of alcohol. 
• Practice oral hygiene and correct hand-washing techniques. 
• Maintain a healthy weight per your Body Mass Index (BMI). 

The Bottom Line 

Immunity booster foods can improve the ability of your immune system to fight off infections. The above list of immunity booster fruits and foods should be followed by proper management. It is advisable to be mindful and create a balanced and healthy diet while incorporating immunity booster foods. 

A person who experiences recurrent infections or disease should seek immediate medical consultation. Additionally, an immunity blood test can help detect key components of the immune system. The immunity test provides essential information about immune function, including levels of important antibodies and basic immune cell counts.