They say an apple a day keeps a doctor away but according to today’s lifestyle, it takes more than an apple a day to keep the doctor away. Our health depends on how strong our immune system is. The immune system is affected by various factors including,

  • Stress
  • lack of exercise
  • sedentary lifestyle
  • Alcohol and smoking.
  • If you want to be healthy and never fall sick, include these 10 super immunity boosters in your diet.

Citrus fruits:

Citrus Fruits

Citrus fruits are high in vitamin C, which is a powerful antioxidant and protects the body from damaging free radicals. You can take fruits like oranges, grapefruit, lemons, and limes which are an excellent source of vitamin C. They also help in preventing bacterial infections.


Papaya is another fruit loaded with vitamin C. You can find most of the daily recommended amount of vitamin C in a single papaya. This fruit has decent amounts of potassium, B vitamins, and folate, all of which are beneficial to your overall health. The fruit is also a rich source of beta-carotene, which converts to vitamin A in the body and promotes healthy eyes, skin, and tissues.


Spinach for Immunity

Spinach is one of the best leafy greens out there which is super low in calories and packs a load of antioxidants and vitamins. Rich in proteins and fiber, spinach will fill you up while providing you with all the essential nutrients. Spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients.


Ginger is another ingredient many turns to after getting sick. It has potent antioxidant, an anti-inflammatory that helps in decreasing inflammation, which can help reduce a sore throat and other inflammatory illnesses. It was also recently found to be effective in relieving PMS pain in women. According to recent research, ginger may help decrease chronic pain and also possess cholesterol-lowering properties.


Yogurt for Immunity

Yogurt is believed to be one of the best food in the list immunity boosters. This can also be a great source of vitamin D. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases. To keep your gut happy, eat yogurt as part of your healthy diet. Try to get plain yogurts rather than the pre-flavored and loaded with sugar. You can sweeten plain yogurt with healthy fruits or drizzle some honey instead.


When it comes to preventing and fighting off colds, vitamins E tends to take a backseat to vitamin C. Nuts, such as almonds, is packed with the vitamin and also have healthy fats. You can have 5 soaked almonds daily or add it to salads and yogurt. As almonds are high in vitamin E, they also act as an antioxidant in your body and helps your immune system function.


Garlic is found in almost every cuisine in the world. It contains compounds that help the immune system fight germs. The combined effects on reducing cholesterol and blood pressure, as well as the antioxidant properties, may reduce the risk of common brain diseases. Plus, it also has antimicrobial and antiviral properties that may help fight bacterial and viral infections.

Green tea:

Green Tea For Immunity

I could go on and on about this one magical wonder drink! 😀 Green Teas are rich in antioxidants called Polyphenols. Compared to other types of tea, green tea has the highest concentration of Polyphenols (antioxidants). They protect the body against potential viruses, infections, and sickness. Aside from just warding off illnesses, green tea has also been proven to help with weight loss, skincare, increasing life expectancy, and also improving brain function.

Include these immunity boosters in your regular diet to stay fit and healthy. Eating just one of these foods won’t be enough to boost your immune system. Always remember variety is the key to proper nutrition. Please do not consume any of the above-mentioned foods if you are allergic to them.

Also read: How to Relieve Stress and Depression?

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