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15 Powerful Foods for a Stronger Immune System

15 Powerful Foods for a Stronger Immune System: Increasing urbanization around us has led to so many problems that we need to tackle, not in a long time but everyday. We suffer very easily from cough, cold, tiredness, fatigue and so much more. When we turn back and retrospect the number of times we used to get affected by cough and cold, fifteen years back from now is going to be very less. What happened to us, to the world? What happened to our body?

Doctors, environmentalists, and scientists will have a series of answers and explanation for the above questions. But when we need a simple answer, the answer is within us. Our Immune system takes care of most of our body’s defences. Immunity is the ability of our body to fight against infections and organisms that affect our body. Over time, our body loses its immune power due to external and internal factors. How to balance it?

If you feel very tired, fatigued or prone to get affected easily, please consult with your doctor and continue your treatment. In this article, we’ll see some immunity boosting foods that is easily available and you could include in your diet.

15 Powerful Foods for a Stronger Immune System

Citrus fruits

Citrus fruits are an excellent source of Vitamin C which helps to boost your immune system. They help in increasing your immune defense. Some citrus fruits are Oranges, Grapefruit and Lemon. An average adult man requires 90mg Vitamin C per day and an average adult woman requires 75mg of Vitamin C per day. They also play a very important role in your skincare.

15 Powerful Foods for a Stronger Immune System
Image by Bruna Branco from Unsplash.


Broccoli is called superfood because its low in calories, high in antioxidants, vitamins and minerals. Broccoli contains high level of calcium and iron. It also has anti-cancer properties, anti-inflammatory properties. It improves cardiac health, fights against infections and much more.

15 Powerful Foods for a Stronger Immune System
Image by Tyrrell fitness and nutrition from Unsplash


Spinach might be just another broccoli in disguised form, yes, both of them have a lot of nutrients and vitamins. They support bone health, eye health, digestive health, blood sugar control and weight management.

15 Powerful Foods for a Stronger Immune System
Image by Louis Hansel from Unsplash.

Drumstick leaves

Drumstick also known as Moringa Oleifera or Moringa, is rich in many nutrients. It is a powerhouse of nutrients like Vitamin A, C, E and several Vitamin B varieties. It has antioxidants and anti-inflammatory properties. Bioactive compounds like glucosinolates, phenolic acids, and flavonoids may help inhibit the growth of cancer cells and protect against certain types of cancer.

15 Powerful Foods for a Stronger Immune System
Source: Google Images.


Thanks to the probiotics and other nutrients. Yoghurt has great properties which can boost your immune system. It has vitamin D which is crucial for immune function. It helps in maintaining a good gut health.


Almonds are packed with Vitamin E, healthy fats, proteins and antioxidants that help in providing immunity. They also help in maintaining a good skin, brain and heart health. Next time, when your mother tells you to have almond everyday, just do it.

15 Powerful Foods for a Stronger Immune System
Image by Dhanya Purohit from Unsplash.


Papaya is another rich source of Vitamin C in our list that helps in the production of white blood cells. It has anti-inflammatory properties, that helps to alleviate symptoms of inflammatory conditions. It also helps in improving eye health, skin health, heart health and digestive health.


Kiwi helps to improve immunity with its vitamins and anti-oxidant properties. It helps in maintaining good skin, heart, eye and digestive health.

15 Powerful Foods for a Stronger Immune System
Image by Pranjall Kumar from Unsplash.

Green Tea

Green Tea Benefits - Just A Library
15 Powerful Foods for a Stronger Immune System

Green tea has anti-oxidants that helps in improving immunity. It regulates cardiac health. It helps in weight management, diabetes management and maintaining good oral health. If you are looking for a more detailed article on Green tea, benefits of drinking tea, and how to make green tea taste good, you have to check out this article here.

Also read: How to make Green Tea taste good?


Turmeric and Indians go long way back. Turmeric has been our one step solution to most of our problems. Curcumin present in turmeric is an anti-inflammatory compound. It also has potential anti-cancer properties. Studies have shown that curcumin helps in the production of T cells, essential for immunity.


Garlic and India goes way too long and Indians love garlic. An active compound in garlic is used to reduce blood pressure, and has immune-boosting properties. Garlic may help in detoxifying heavy metals in body.


Ginger has been used as traditional medicine and as spice in India for so long. Ginger plays a very important role in digestive health. It has anti inflammatory properties called gingerols and shagols. They support immune system, cardiovascular health and weight management.

15 Powerful Foods for a Stronger Immune System
Photo by Noonbrew from unsplash.

Red Bell Peppers

Red Bell Peppers improve your immunity defences. They are a rich source of Beta-carotene which helps in keeping your eyes healthy. They are also a good source of iron needed for your body. They also help to protect against cardiovascular diseases and inflammatory conditions like arthritis.

Black peppers

Imagine waking up to an extra ghee Venn Pongal with black pepper on Sunday morning, a delicious way to start the day. Black peppers have anti-oxidants and anti-inflammatory properties that helps in improving immunity. They also help in digestive health.

15 Powerful Foods for a Stronger Immune System
Image by Anas Alhajj from Unsplash.


Cloves, known for their characteristic smell, has immune-boosting properties. Clove contains eugenol which has antimicrobial properties and anti-inflammatory properties. It also helps in maintaining good oral health.

And there you have it! In this article, we have featured 15 food ingredients that’s easily available which can help you to boost your immune system. Include them in your diet, in the correct quantity. This article is based on research and in no way a full solution to the health problems you might be facing. Consult your doctors if you’re facing health issues.

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