Best Foods For Boosting Immunity: Citrus, Broccoli & More

Best Foods For Boosting Immunity

Best Foods For Boosting Immunity

The immune system is responsible for the proper functioning of the body and the prevention of infections. These infections are caused due to the invasion of pathogens like viruses, bacteria, and other foreign elements into the body. In case this happens, an immune response is triggered, which leads to the formation of antibodies to fight off these pathogens.

People with a weak immune system tend to be more susceptible to diseases and health issues, which often raises concern. They often fall ill and have to frequently visit the doctor. Hence, a strong immune system is of utmost importance for one to prevent themselves from becoming an easy target for various diseases. The best way to avoid this is to have a healthy diet and consume all the nutrients required by our body in adequate quantities.

However, if a person is known to have a weak immune system, or prone to frequent infections, they should be more vigilant about the food they eat. They should include more super foods (foods with a high nutrient density that provides exceptional health benefits) in their diet. This would help boost immunity and help treat and prevent diseases, by stimulating your immune system and creating stronger antibodies to fight them off. 

To help you select from the wide variety of such items available in the market, we have curated a list of the best foods to boost your immunity:

Citrus Fruits

Citrus fruits are the most abundant and convenient form of Vitamin C, an essential vitamin necessary for the proper functioning of one’s body. Vitamin C is recognized for its anti-inflammation and antioxidant properties and has a major positive impact on one’s immunity.

Citrus fruits aid in building barriers within the cells to keep harmful germs and microbes (like bacteria and viruses) from attacking the body. Vitamin C increases the production of White Blood Cells (WBCs) or immune cells in the body. If somehow pathogens do enter, these immune cells destroy them. 

One should regularly eat citrus fruits to maintain adequate Vitamin C content, as it cannot be stored in the body. Unlike most vitamins, Vitamin C is water-soluble and is excreted out from the body regularly. To make up for this, you need to consume it often, which can be easily done because of the vast variety of citrus fruits available.

Some of the most delicious and beneficial citrus fruits, having high vitamin C content, have been listed below:

  • Orange
  • Lemon
  • Lime
  • Grape
  • Tangerine
  • Grapefruit
  • Clementine


Broccoli can be considered as a super food, as it is packed with multiple vitamins and minerals, and is also a rich source of protein and fiber. It is also a powerful antioxidant and should be cooked as little as possible to retain maximum benefits.

For best results, you should try steaming the broccoli while cooking, to preserve all its nutrients, while also minimizing the calories you consume. The boost it provides to your immune system is helpful in the prevention of many diseases, including cancer, cardiovascular diseases, anemia, and cataracts. 

Apart from boosting the immune system and preventing diseases, broccoli also provides one with added benefits. It is known to improve one’s skin and bone health and also aids in the process of digestion. It also reduces the risk of diabetes and has anti-inflammatory properties.


You might be aware that garlic has been used as a flavoring agent in food since ancient times, due to the unique taste it attributes to the food it is added to. However, what you might not know is that it was also used as a medicine, to treat and prevent the onset of various ailments and diseases.

Garlic has a high concentration of sulfur compounds, like allium, which makes it a potent immune booster. It is extremely helpful in fighting infections like the common cold, and also has many other benefits.

It helps lower one’s risk of cancer and has powerful antibiotic properties. Garlic also helps prevent the heart from damage and slows down the hardening of one’s arteries. Additionally, it benefits people who want to control their blood pressure and cholesterol levels.


Ginger is a widely used food ingredient and is consumed by people in many forms. The versatility of ginger is such that one can eat it in the form of small pieces, with candy, grind it, or even in the form of ginger tea.

Ginger is said to have medicinal properties and has been used for centuries as a curing agent to relieve pain. It helps reduce inflammation and is particularly helpful in the treatment of a sore throat. Ginger is also used as a home remedy for many health issues like nausea, sore throat, and inflammation in the nasal tract.

The antioxidant properties it possesses is what makes it such a potent immune booster. While ginger consumption helps in killing the bacteria that enter the body cells, it is also used to relieve menstrual cramps and muscle pain.


Spinach leaves, whether cooked or raw, are storehouses of beta carotene and antioxidants. These help in enhancing the strength of our immune cells, making it easier to fight off infections.

These leaves contain huge amounts of vitamins, carotenoids, and flavonoids. These flavonoids are particularly helpful in the prevention of a cold. It also has high fiber content, making it extremely healthy and helping in smooth digestion.

Spinach also contains large amounts of iron, which help enrich the blood, and strengthen your Red Blood Cells (RBCs) and White Blood Cells (WBCs). It helps reduce oxidative stress and blood pressure levels and is also beneficial in promoting eye health.


Almonds are an excellent source of Vitamin E, which is a fat-soluble vitamin, and requires the presence of fats to be absorbed properly. This vitamin is vital to ensure the prevention of infections such as colds, cough, and a sore throat.

Almonds are packed with both Vitamin E and adequate amounts of fat, which makes it an ideal dry fruit to consume for strong immunity. Its antioxidant properties help fight off diseases and ensure the good health of an individual.

Eating a bowl of whole shelled almonds daily during breakfast is a healthy habit and would boost one’s immunity to a great extent. You can also eat this as a healthy snack as munchies whenever you feel like.


It is important to improve one’s immunity, and there is no better way to do it than to consume healthy foods. A healthy immunity makes one feel more confident while interacting with the world, as they are not under the constant stress of being susceptible to illnesses. If you have weak immunity, eating the above-mentioned super foods regularly will be a wise step towards building stronger immunity.