Top 10 Immunity Boosting Foods That Will Help Fight Infections

Rebekah Pais

Written by Rebekah Pais

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Did you know? Immunity Boosting Foods Helps Fight Infections.

Does falling sick often make you weaker every passing day? 

Basically, adopting routines that boost immunity is one of the most crucial methods to staying healthy. Your immune system is aided by getting adequate sleep, reducing stress, exercising, washing your hands properly, as well as eating healthily.

You are what you consume, which is an established fact. However, a well-balanced diet full of nutrient-dense foods has been demonstrated through years of research to be your best line of defense against serious and chronic illnesses including heart disease, obesity, and diabetes. 

But did you know that the foods you eat can also support your body’s defenses against diseases like the flu? Some meals have a reputation for boosting the immune system. In other words, they support your body’s immune system. 

The first thing you should do when looking for strategies to avoid getting colds, the flu, or other infections is to go to your neighborhood grocery shop. Include these 10 amazing immune system boosters in your food plans.

What Are Immunity Boosting Foods?

Immunity Boosting Foods

As winter comes to an end, a number of seasonal diseases, including the flu, cough, and cold, can be brought on by an increase in allergens that can impair immunity. 

The change from winter to summer can also be challenging because there may be a disparity between daytime and nighttime temperatures, leaving people unsure of whether or not to wear woolens.

It is advised to include some immune boosters in your diet to help you deal with the changing weather in a healthy way and prevent being sick. 

When you consume a diet that is well-balanced and includes items from all food categories, you arm yourself with the tools you need to combat bacteria and viruses. 

While there is no one food that will guarantee you won’t get sick in the plus or minus degree temperature, eating a healthy, balanced diet will not only satisfy your body’s nutritional demands but also have other positive effects.

Let’s Cut To The Chase: Top 10 Immunity Boosting Foods

Below are 10 foods known to boost immunity. Try any or all of these to reap the benefits these sources of nutrients can provide your body.

With so many choices, it’s definitely a good idea to add these nutrient-rich little sweet treats to your regular diet. 

From blueberries and blackberries to imported wolfberry and acai, these little bites are packed with vitamins. It is packed with nutrients as well as gives you the energy you need. Enjoy it in yogurt, smoothies, as well as in your dessert.

1. Fish Oil

Omega-3 fatty acids. Salmon, tuna, and mackerel are examples of fish strong in omega-3 fatty acids that are known to improve the activity of white blood cells that fight infections. 

These healthy fats support your immune system and are good for your heart and brain.

Hence, adding omega 3 rich foods to your diet will also help in boosting your immune system, fairly.

2. Leafy Greens

It is commonly known that dark greens like spinach, kale, and collard greens are high in antioxidants, beta-carotene, and vitamin C, all of which aid in the prevention of infections. Also good for the heart, brain, and intestines.

3. Immunity Boosting Foods: Nuts And Sweets

A number of vitamins and minerals (B-6, magnesium, phosphorous, selenium, and others) that support the regulation and upkeep of your immune system can be found in nuts like almonds and walnuts as well as seeds like sunflower. 

You can add them to salads or eat a handful as a healthy snack to give you more energy.

4. Spices

Garlic, ginger, and turmeric are traditional spices that give flavor to meals and have long been thought to offer immune-strengthening characteristics that help fight infection. So don’t be hesitant when it comes to spicing up your cuisine.

Cinnamon for weight loss is also a great spice to boost your immune system. So, if you haven’t yet added it to your diet, today is a great start! 

5. Citrus Fruit

The majority of citrus fruits, including oranges, grapefruits, tangerines, lemons, and limes, are high in vitamin C, which is believed to boost your white blood cells and aid in infection prevention. Whether you eat them whole or have them as a juice, these zesty fruits are a must to be added to your normal diet.

6. Immunity Boosting Foods: Poultry

More than just the soul, chicken soup is beneficial. Poultry contains significant amounts of zinc, which boosts the development of white blood cells, and vitamin B-6, which can reduce inflammation and is necessary for the production of new red blood cells. Therefore, do not put off enjoying a hot cup of warming bliss until you are sick. 

7. Brightly Colored Vegetables

While we frequently consider citrus natural products as our wellspring of L-ascorbic acid, brilliantly hued vegetables, for example, red peppers have much more elevated levels! The beta carotene in carrots is likewise really great for your resistant framework, alongside your eyes and skin as well.

8. Yogurt

This amazing food also includes vitamin D in abundance which helps in boosting your immune system and helps battle infections. Search for brands without added sugar and improve them normally with honey or natural product like berries, for an extra lift.

9. Olive Oil

A staple in the Mediterranean eating routine, olive oil is a sound fat that is great for your heart and mind. It likewise empowers your safe framework to diminish aggravation in your body.

10. Pomegranate Juice

Studies have shown that the flavonoids in pomegranate juice, a compound with antioxidant properties, fight viruses. Specifically, these antioxidants reduce upper respiratory tract infections by 33% and the duration of colds by up to 40%. This helps to strengthen the immune system.

Does A Bad BMI Also Contribute To Low Immune System?

Your immune system can go weak even when you haven’t maintained a healthy BMI. What is a BMI? Basically, a calculator that works with a formula through smart technology helps people understand if they are underweight, overweight, obese, or in the normal category.

If the BMI does not match your age or height, in short, if it is under-weight or obsessed your immune system may be at a higher risk. Because, whether heavyweight or underweight, your body needs a proper amount of everything which indirectly affects your system.

If you haven’t checked yours, then no need to worry. You can check your BMI Calculator through various websites online.

Add These Immunity Boosting Foods To Your Diet With Fitelo Recipes!

Chuck medicines and treatment, now building up your immune system is a lot easier as well as fun! Check out these easy-to-make recipes.

Baked Beetroot Donuts With Strawberry Glaze Recipe

A must-try for doughnut lovers, particularly those searching for healthy doughnuts to complete their hunger pangs.

Salmon Salad Recipe In Indian Style At Home

While there are endless combinations for a delicious fresh salmon salad, this recipe uses the flavors and aromas of green veggies and fresh coriander leaves to bring out the richness of the salmon.

Easy Gujarati Spinach Thepla For Weight Loss

Thepla with spinach?! Oh yes! It tastes really yummy. Many non-Gujarati out there might not know the detailed recipe. Let’s try it out. 

Sweet Chilli Almonds Recipe

Here is a Sweet Chilli Almonds recipe with almonds coated in egg white and chili masala, roasted to perfection.

Chana Masala Recipe With Indian Spices

If you are in love with Indian curries, then definitely you will love this restaurant-style chana masala recipe. So, let’s learn how to prepare simple, quick, and tasty chana masala.

Orange Raita Recipe

This ultra-unique recipe will surely make its way into your diet. Orange raita is a tangy and tasty variant of the raita. It is filled with many health benefits too!

Cozy And Delicious Healthy Chicken Soup Recipe

One of the most popular soups of all time. Everyone has their own favorite chicken soup recipe, but rarely have a few ingredients added up to so much comfort. Check out this recipe!

Mehaks’s Transformation And Prevention Of Obesity In 6 Months

Your weight loss journey can never be boring as here the diets that you will get will have delicious recipes you might which haven’t even have thought of. So, here is a story of Mehak, which will surely inspire you also, to start working towards a healthy lifestyle.

Bottom Line

You can also boost your immune system naturally by following certain factors like eating healthy, etc.

No food can protect you from infections 100%, but some foods can boost your immune system. However, some foods contain various vitamins and nutrients that support the immune system and help you fight infections effectively and quickly.

Include some of these immunity-boosting foods in your regular meals or snacks and find visible results in no time.

Fun Fact

From Mehakdeep Singh to Dt. Mac Singh, a journey filled with amazing rollercoaster rides. The real-life testimony of Dt Mac Singh proves that the fitness journey can be hard but not impossible. From just a team of 2 to 700+ experts, Fitelo is now a well-renowned health and fitness-centric company.

Frequently Asked Questions

Q. What Are Immunity Boosting Foods?

Ans. Foods that boost your internal system and act as a shield in providing and protecting your immune system are termed immunity-boosting foods.

Q. Does Immunity Boosting Foods Help With Weight Loss Too?

Ans. Yes, immunity boosting foods like cinnamon also work as a fat burning food that helps with weight loss.

Q. What Weakens The Immune System? 

Ans. Your immune system can also be weakened by smoking, alcohol, and poor diet.

Q. How Can You Strengthen Immune System In 24 Hours? 

Ans. Ways to Boost Your Immune System in 24 Hours 

  • Drink lots of water. 
  • Eat healthily. 
  • Exercise. 
  • Increase your vitamin intake.

Contact Us Today

We’re never leaving you hanging with doubts, queries, as well as confusing questions. We understand how all this information gets really overwhelming as well as a little confusing on your way to a healthy lifestyle. Hence, you can always contact us at any time as our experts are here to guide you 24/7. Also, we will help you achieve your weight loss goals.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy as well as Enjoy a long happy life

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