Super Foods to Boost Your Immunity

“An apple a day keeps Doctor away” – heard this earlier! Does it work though? May be not! Only an apple everyday doesn’t do the trick. May be a few more food items to be included in the list to keep sickness at bay!

These days you find children and adults falling sick due to cold and flu. The season helps the viruses thrive and also spread more. So, while you can’t change the seasons yourself, be sure to include a few super foods in your diet everyday to rev up your immunity.

These foods which I refer to as super foods are the common food items or ingredients found in your kitchen or at your local grocery store (if you haven’t stocked up your kitchen this month). You might want to head to your local grocery outlet after reading about the benefits of these foods.

10 Food Stuff that Boost Your Immunity:

  1. Crucifers:
    Image courtesy of [phasinphoto] at

    Image courtesy of [phasinphoto]

Cruciferous vegetables such as cabbage, cauliflower, broccoli, etc have immunity boosting abilities.

Broccoli has vitamin A and C and also glutathione that prevent damage to our body.

Cabbage has immune strengthening glutamine and you can find them of different varieties like red, white or Chinese cabbage. Add them to your soups and other curries and salads and boost your immunity.

  1. Eggs:

    Image courtesy of [rakratchada torsap]

Eggs might be considered bad nowadays due to high cholesterol but the yolks contain the minerals zinc and selenium that help boost our immunity.

Eggs can be considered a super food as they contain protein, good fats, and minerals, all in all an all-rounder. They are nutritious, delicious and inexpensive.

  1. Soup:
    Chicken Soup

    Image courtesy of [Apolonia]

Soup, specifically chicken soup is not only tasty but also aids your body to fight off infections. It helps to keep you hydrated and clear the nasal passages by thinning out the mucous and thus preventing further infections. It raises the temperature of the airways and thus loosens secretions.

This is because the amino acid cysteine that is released during cooking from the chicken resembles the bronchitis drug acetylcysteine. Add garlic and onions to the soup and you have a super food to fight off cold and flu.

  1. Tea:

    Image courtesy of [zirconicusso]

Black or green, when you drink tea the antioxidants found in them boost your immunity. They are rich in polyphenols and flavenoids that help fight diseases.

  1. Garlic:

Image courtesy of [Carlos Porto]

Garlic is a super food. It has anti-inflammatory properties. The active ingredient allicin found in it fights off infections and bacteria.

Garlic is a  natural antiseptic and helps prevent cancer, fights infections and prevents cold other than many other health benefits such as reducing cholesterol levels.

You can use them in a variety of dishes like soups, curries, stir fries or can eat them raw if you can resist the flavour.

  1. Yogurt:

    Image courtesy of [Mister GC]

Yogurt is a natural probiotic, that is, it contains all the good bacteria that our body requires. The good bacteria thus helps reduce the bad bacteria that gives us infections and diseases.

You can eat yogurt alone or top it up with a few fruits or veggies to convert it into a super snack when your stomach starts to grumble.

  1. Mushrooms:

    Image courtesy of [KEKO64] at

Mushroom, mainly button mushroom, is an important immunity boosting food. Mushrooms are a major source of the minerals Zinc, selenium and the vitamins Riboflavin and Niacin.

Lower levels of zinc can reduce the number of white blood cells (that help fight diseases) and thus reduce the immune response. Riboflavin and niacin also strengthens the immune system. You can toss them with some veggies or stir them in your soup to create a delicious meal.

  1. Watermelon:

    Image courtesy of [ rakratchada torsap]

This fruit is mainly a treat in the scorching summers. But it can help boost your immunity in the cooler days as well. It contains a number of vitamins and minerals along with lycopene, which gives it its characteristic red colour and is helpful in reducing respiratory inflammations and thus preventing infections.

It also contains a powerful antioxidant called glutathione when ripe, that helps in strengthening the immune system. So, watermelons please, summer or winter!

  1. Sweet Potato:
    Sweet Potato

    Image courtesy of [SOMMAI ] at

Sweet potato is a rich source of beta-carotene. Beta-carotene converts into vitamin A in the body. This vitamin has anti-ageing properties and it also boosts our immunity.

It is filled with anti-oxidants and thus has antiviral and anti-cancer properties. Carrots, bell peppers are other foods that contain beta-carotene and you can use them too in your diet to boost your immunity.

  1. Almonds:

    Image courtesy of [tiverylucky] at

Almonds are a rich source of vitamin E which helps in boosting our immune systems. Also they contain riboflavin and Niacin that help manage stress and thus, boost immunity.

Our body is enabled to fight off many infections and does so undetected and we only know it is losing when we start suffering from infections. We can aid in its work by including these foods and many other fresh fruits and vegetables everyday and stay healthy.

We can’t eliminate all the germs from our environment and hence can’t avoid infections, sickness and diseases all over. So, when we know that simple ingredients and food found in our kitchen can help us reinforce the immunity in our body, we ought to include them now in our diet.

And if that is not enough to make you start eating those fresh fruits and veggies, another reason is that you will find a glowing and smooth skin free of acne, spots and any other skin imperfections. Now who doesn’t want glowing skin and shiny hair?


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