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List of foods that enhance our Immune system

List of foods that enhance our Immune system

We all know the importance of a perfect diet in the matter of the immune system. And this pandemic situation its become so important to boost our immune system to fight against the virus. Thus we have made a list of meals to enhance the immune system that you can include in your daily routine. Let’s check the list!

Citrus fruits


Citrus fruits are rich in Vitamin C, which enhances our immune system. Furthermore, it boosts the production of white blood cells, which are crucial to fighting infections. Famous citrus fruits are:

  • Oranges
  • Clementine
  • Grapefruit
  • Limes
  • Lemons
  • Tangerines

Every woman should consume 75mg of vitamin C, whereas men should consume 90mg of vitamin C.

Red bell peppers


Do you know red bell peppers possess 3 times as much vitamin C as any citrus fruit? Red bell peppers are also excellent sources of beta carotene.

Apart from enhancing the immune system, vitamin C also helps to promote healthy skin. Beta carotene has vitamin A, which helps to maintain eyes and skin healthy.



Do you know that broccoli is packed with vitamins and minerals? Broccoli is loaded with vitamins A, C, & E, as well as fiber and various antioxidants. It is one of the healthiest vegetables you can include in your diet. 



It is believed that garlic’s immune-boosting properties come from the presence of sulfur-containing compounds, such as allicin.



A lot of people turn to ginger when they’re sick. The anti-inflammatory properties of ginger may reduce sore throats and inflammatory illnesses. It may also relieve nausea. They are also helpful to reduce chronic pain and might even have cholesterol-lowering properties.



Apart from vitamin C, spinach is also loaded with various antioxidants and beta carotene, which enhances the infection-fighting ability of our immune systems.


Plain Greek yogurt and cottage cheese

You can get vitamin D from yogurt as well, so choose a brand fortified with this nutrient. Vitamin D regulates our immune system, which is crucial to our bodies natural defenses against diseases. Try to avoid flavored yogurt, which possesses sugar.



Vitamin E is often overlooked when it comes to preventing and fighting colds. However, this antioxidant is crucial for maintaining a healthy immune system. This vitamin is fat-soluble, meaning it requires fat to be absorbed. Almonds, for instance, are loaded with vitamins and contain healthy fats.

Sunflower seeds


Sunflower seeds are packed with nutrients, such as phosphorus, magnesium, and vitamins B-6 and E. They are also loaded with selenium. 

Vitamin E is crucial in controlling and supporting immune system performance. Other foods high in vitamin E include:

  • dark leafy greens
  • avocados



Turmeric is a key ingredient in many curries. As an anti-inflammatory, this bright yellow, bitter spice has also been used for years to treat osteoarthritis and rheumatoid arthritis.

Green tea

Green Tea

Green and black teas are full of flavonoids, a type of antioxidant. Green tea excels in epigallocatechin gallate (EGCG), another powerful antioxidant. Also, green tea contains the amino acid L-theanine. You might be able to produce germ-fighting compounds in your T cells with L-theanine.



Another vitamin C-loaded fruit is papaya. They have a digestive enzyme known as papain that has anti-inflammatory effects. Papaya also has a sufficient amount of potassium, magnesium, and folate, which are healthy for our health.



Kiwis, like papayas, are natural sources of a bunch of essential nutrients, such as folate, potassium, vitamin C, and vitamin K. Vitamin C strengthens our white blood cells, while other nutrients help your body function properly.



Chicken and turkey are high in vitamin B-6. Nearly one-third of your daily B-6 needs are met by 3 ounces of turkey or chicken meat.

Vitamin B-6 is involved in many chemical reactions in the body. It’s also essential for the production of new, healthy red blood cells.



Most people don’t think of shellfish when they want to boost their immune system, but some types of shellfish contain zinc. Many vitamins and minerals get more attention than zinc, but our bodies need it for our immune cells to function properly. Zinc-rich shellfish include:

  • mussels
  • lobster
  • crab
  • oysters

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Written by Saleh wasim

Blogger who writes topics such as Employment, News, travel, sports, events and life in Gulf.

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