how to boost immune system with diet

How to Boost Immune System with Diet?

Feeling exhaustive of frequent illness? Are you looking for a very reasonable answer to the question how to boost immune system?  Want well-planned diet, food chart, and tips that can help you boost your immunity naturally? Then here we will answer all these queries.

Boosting the immune system with certain foods and fruits habits is possible and can change your life.

Summer is in. To survive in the scorching heat of the sun, opting for cold drinks, ice cream, and chilled foods provide no healthy solution. These may welcome the cold and flu upon you. Actually, not in the summer days, but cold and flu can intrude into your life in any season. So that it is very important to increase immunity for fighting the germs.

Going to the doctors is not a permanent solution; rather you should know how to improve your immune naturally. So are you looking for a healthy solution to boost immunity? Friends, get ready to explore numerous healthy solutions as natural immune boosters through this blog.

Immune boosting foods:

  1. Chicken soup

You may be thinking of the benefits of chicken soup to boost immunity system. Let me tell you that hot chicken soup can be effective to make the noses run. Nasal secretions help to prevent viruses and bacteria. As soup includes water in it, it keeps the body hydrated too. To get even more benefits from it add a few red chilies into it.

  1. Probiotic-rich food

Probiotics are good bacteria that stay in your guts and help to encourage your immune system. Recent researches show that the presence of probiotics in the human body can decrease the risk of developing respiratory tract infections! Probiotic-rich foods like sauerkraut, buttermilk, tempeh, kefir, miso, etc. are certain immune system boosters and they help in faster recovery from illness and its symptoms.

  1. Yogurt

yogurt to boost immunity system


As I have mentioned earlier, yogurt is a kind of probiotic food, so it improves your digestion system. National Yogurt Association labels the yogurt containers with ‘Live & Active Cultures’, which carries a message that it contains a good set of bacteria. The ‘probiotic power’ gives the yogurt and sauerkraut, kefir, etc. recognition of immune boosting foods.

  1. Iron-rich food

Among the other minerals, iron plays a key role in protecting from germs. Iron-rich foods are counted among the best diet to boost the immune system. Meat, fish, egg, legume, the cruciferous vegetable, nuts and dried fruits are some which can keep anemia away. Even you can use the cast-iron utensils and frying pans to cook food. Include vitamin C with iron in your food, as it will help to boost your absorption power.

  1. Green tea

Green tea boost immune system

Polyphenol, which is an active plant antioxidant, has been proved to have immune-boosting effects. Green tea includes polyphenols. You should drink green tea to have its benefits in your daily life. For the best taste, steep it not more than a minute in the boiling water. It will help you in avoiding its bitterness in the drink! Even you can add a bit of honey and lemon juice to your cup of green tea for a better flavor. So, if you do not drink green tea, start having it regularly and boost the immune system with green tea.

  1. Apple cider vinegar

ACV or apple cider vinegar is a popular name of fighting the germs and bacteria for around thousands of years. Except that it has many other uses and benefits on human health. Add one teaspoon of ACV in a cup of green tea. Then mix it with one teaspoon of lemon juice, 2 drops of honey and a bit ginger to make your perfect drink to fight the cold and flu. It is proved that a regular intake of apple cider vinegar can boost the immune system well.

  1. Sweet potatoes

Several types of research have proved that the deficiency of vitamin A in the human body can lead them to a weak immunity system. Sweet potatoes are rich in vitamin A. So, include sweet potatoes into your diet and minimize the probability to get infected. Various studies also report that vitamin A deficiency may also lead you to various respiratory problems. Sweet potato is one of the important natural immune boosters that help in lowering the possibility of infection.

  1. Nuts and seeds

People have become more health conscious these days. So, if you want to know how to increase immune system with healthy snacks at the break times, the answer is nuts and seeds. Yes, these are rich in nutrients like copper, selenium, zinc, vitamin E, etc. Almonds, sesame seeds, pumpkin seeds, cashews, Brazil nut, etc. are good suppliers of antioxidants, fibre, and healthy fats.

  1. Ginger

Ginger is the most popular among the immune system boosting foods. It contains gingerol, which is a bioactive substance that helps in reducing the possibility of infections. It is also proved that ginger has antimicrobial property and so it protects you from certain bacterial infections. It also has anti-nausea effects and protects you from various respiratory infections.

Fruits to boost the immune system:

Citrus fruits

citrus fruit to boost immune system


These kinds of fruits are one of the best fruits to boost immunity system. Citrus fruits like

  • Orange
  • Tangerine
  • Grapefruit
  • Guava, etc.

Are rich in vitamin C. this vitamin is well-known for its anti-inflammatory, antioxidant, and antibacterial properties. Therefore eating citrus fruits can give your body enough vitamin C to boost immunity. Even having these fruits can make your health recovery faster. So start eating more vitamin C enriched fruits and vegetables like

  • Bell pepper
  • Broccoli
  • Tomato
  • Papaya, etc.

Must Read: Benefits of Yoga

Tips to enhance immune system:

Immune boosting foods and fruits in the regular diet is definitely a good solution for fighting germs. You should also follow some primary rules to a healthy and hygienic life. Here they are:

  1. Washing hands

Taking some primary precautions like washing hands properly before and after eating can make the germs away. This way you can put a full stop to the entry of germs into your stomach.

  1. Taking multivitamins

Taking multivitamins according to the prescriptions of certified medical practitioners can help your body fight the germs by increasing your immune system.

  1. Getting enough sleep

Yes, a proper rest every day is required for the body parts to function well. A proper sleep of 10 hours a day can turn out to be a natural immune booster.

  1. Taking the help of Acupuncture

Acupuncture is an ancient treatment to revive body strength and vitality. So, a professional acupuncture may help to boost the immune system as well. So, it can be an added solution to remain protected from the germs.

Stay tuned with us for more information on encouraging the immune system naturally.

If you have anything effective to add into this list of immune boosters, please do share with us.

We motivate all to have JIO LIFE HEALTHY!

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