Eating These 5 Foods May Help Increase Your Immunity


The immune system is a host defense system that plays a vital role in protecting your body against harmful pathogens like viruses. The immune system is made up of several organs such as Lymph nodes, spleen, bone marrow to control the defense cells, the lymphocytes. When viruses invade your body they can make you sick by killing or disrupting the cells. They can attack normal cells, insert their DNA, and use them to create thousands of copies of themselves. Later, the viruses remain dormant in our bodies. They majorly attack the cells in the liver, respiratory system, and blood.

When your body senses any of these antigens entering your body, they recognize them and get rid of them immediately. There are two types of immune systems present in your body, innate immune system, and adaptive immune system. Firstly, an immune system that you are born with is called the innate immune system, it becomes active the moment you are born. When the invader enters the body it immediately surrounds and kills them inside the phagocytes, the immune system cells. Secondly, the acquired immune system, when the invaders enter your body, B lymphocytes(the cells developed by antibodies) are triggered. Once the viruses are exposed, if they again attempt to enter your body your immune system has the ability to identify and defend against them.

It is important to keep your immune system healthy as they are the warriors that protect us against the hazardous antigens.

There are several ancient herbs and foods to improve the immune system and protect your body against infections caused by viruses.

Include these 10 foods in your daily life and you will never get sick again.

Red Bell Peppers

If you want to increase your immunity without consuming many calories then you must opt for red bell peppers. They have an extremely low amount of calories. It is a rich source of vitamin C, vitamin A, and vitamin E. A medium-sized red bell pepper has about 152 milligrams of vitamin C which can enhance the function of phagocytes and supports the cellular immune system. It is a powerful antioxidant and helps the immune system fight against pathogens. Vitamin A present in it can also help strengthen the immune system and mucous membranes. Red bell peppers are also a rich source of minerals and beta keratin. They can also help prevent anemia and provide you a healthy glowing skin.

Citrus Fruits

Citrus fruits are an excellent source of vitamin C and other nutrients that are required to strengthen the immunity system. They increase the production of white blood cells, boost your immunity instantly, and fight against infections. Your body cannot store vitamin C but it is something you need to boost your immune system so if you catch a cold you need to take it from the external sources. One such great source is citrus fruits. They are not only rich in vitamin C but also contain other nutrients that are required to have a healthy lifestyle such as fibers, potassium, calcium, copper, etc. Some common citrus fruits are lemons, oranges, and tangerines. They are also helpful in maintaining the elasticity of the skin and allow you to have healthy glowing skin.


Garlic is another great way to increase your immunity. Garlic contains a substance called alliin which when crushed gives a strong smell and taste it is because the alliin is converted into allicin when crushed or chewed. It has a high amount of antioxidants and antibacterial properties so it may boost your immune system. Due to its antiseptic and antifungal properties, it is known to fight against infections. It is always good to take raw garlic on an empty stomach every morning as it helps lower cholesterol levels and can fight against certain types of viruses. It is only healthy to take about 1 to 2 cloves of garlic per day and it can also help reduce the symptoms of fever and flu.

Green Tea

Many studies have proved the benefits of green tea in strengthening the immune system. It is believed to improve the regulatory T-cells which play a major role in the functioning of the immune system. Green tea is also rich in antioxidants called EGCG which is proven to boost the immune system. It also contains other substances that help your body fight against pathogens. It also contains polyphenol which is a known antioxidant to boost one’s immune system. They are loaded with powerful antioxidants so consuming them on a daily basis can have other benefits such as weight loss, lower risk of diabetes, and heart diseases. It can also help improve the elasticity of your skin and makes you look younger by fighting against aging.


There are uncountable benefits of eating spinach every day. It is a rich source of all the major nutrients that are needed for a human body to function properly. It also plays a major role in increasing your immunity as it is a complete package of vitamins and minerals that are required for a healthy immune system. It is high in vitamins A, B, C, and K which are the major nutrients for a healthy lifestyle, it also has potassium, calcium, iron, plant-based omega-3s. The phytonutrients present in spinach have special anti-inflammatory properties and can greatly increase your immunity. They majorly help in cell division and repair DNA damage. There are several ways to consume spinach but make sure it is not overcooked as it might lose its medicinal properties.

You can also include mushrooms, ginger, oysters, and turmeric in your food to have a great immune system.

Eating healthy is an important part of increasing your immunity, but there are also other major steps that one must follow to lead a healthy lifestyle. Taking simple steps such as limiting alcohol consumption, exercising regularly, maintaining a healthy weight, and getting adequate sleep will greatly help increase your immunity.


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