Nourish your body with these 10 immunity-boosting foods

The best way to keep our immune system healthy and fight illnesses is by Eating a diet filled with vitamins and antioxidant-rich fruits and vegetables. Because not only does it nourish our body with nutrients but it also helps boosts our immune system to make us as healthy as possible. And so, here are the top 10 immunity-boosting foods to boosts your immunity

  1. Moringa seeds

According to, moringa seeds have been traditionally used as a remedy for diabetes, long-lasting inflammation, joint pain, heart health, cancer, and used as well for long-lasting inflammations, bacteria, viral and fungal infections. it has many important vitamins and minerals which contains all 9 essential amino acids and making it an excellent source of calcium, iron, and protein for muscle building as well as boost our immune system because it is packed with antioxidants substances that protect cells from being damaged.

2. Dark chocolate

According to dietician Büşra Mutlu, The cacao found in dark chocolate and the phenolic compounds inside the cocoa can strengthen the defenses of our immune system and up our body’s resistance as it is good in fighting the common cold because of the zinc it contains and its low sugar content. It also aids in reducing stress levels blood pressure inflammation and increases the release of serotonin which is considered as our natural mood stabilizer, it also triggers the release of hormones that improve mental performance with the catechin substance it has. Mutlu also said that we should opt for the darkest percentage of cacao because of the less sugar it contains because having sugar lowers our immune functions and made our bodies more susceptible to illnesses.

3. Onion

Onion helps promote digestive health and contains a compound called inulin a potent prebiotic and is packed with immune-boosting nutrients like selenium, sulfur compounds, zinc, and vitamin C which boosts your immune system by fighting against toxins that can lead to numerous diseases and chronic illness. . Onions have certain phytochemicals that act as stimulants for vitamin C within the body. It sources quercetin, a potent flavonoid, and antioxidant that is a remedy for viral infections as well as histamine regulating effects. 

4. Citrus fruits

Citrus fruits such as grapefruit, Oranges, tangerines, and lemons are rich in vitamin C and other plant compounds that have anti-inflammatory and antioxidant effects having vitamin C was an important line of defense against illnesses that is why Citrus fruit help boost immunity because it increases one’s resistance to viral infections.

5. Almonds

Almonds are packed with calcium and protein to promote flexibility. It is also high in vitamin E that acts as an antioxidant in your body and helps immune system function. Researchers from the Institute of Food Research in Norwich and Italy’s Policlinico Universitario have found that naturally occurring chemicals found in skin of almonds boost immune system’s response to viral infections.

6. Blueberries

green tea leaves in white ceramic bowl with open lid

Blueberries have plenty of vitamins, it is rich in vitamin C, K, dietary fiber, vitamin A, potassium, and manganese and improves functioning blood vessels by containing a type of antioxidant called flavonoids that can protect our body by the help of reducing damage to cells as well as boost our immune system. They are low in calories but is a nutrient-filled superfood to prevent diseases such as cancer.

7. Avocado

green tea leaves in white ceramic bowl with open lid

Avocados Boost our Immune System as they are rich in nutrients and antioxidants which not only strengthen the immune system but also keep vital organs healthy. A great source of Vitamins A, C, and E, it protects and defends our body against all types of illness. They are also a good source of Glutathione, a powerful antioxidant associated with immune system health, needed for the lymphoid cells.

8. Green tea

green tea leaves in white ceramic bowl with open lid

Green tea can help strengthen the immune system as it is equipped with powerful antioxidants called Polyphenols which protect the body against potential viruses, infections and sickness as they are an efficient infection fighters. It also contains amino acids L- theanine for anti-anxiety effects. According to new research in the Linus Pauling Institute at Oregon State University,  One of the beneficial compounds found in green tea that plays a key role in immune function and suppression of autoimmune disease is an ability to increase the number of “regulatory T cells

9. Turmeric

Turmeric is a natural way to help bolster the immune system by increasing the immunomodulation capacity of the body as it is an excellent source of vitamin c and flavonoids which promote heart health and has a high antioxidant and anti-bacterial properties by which it assists in reducing the symptoms of cold and flu. Researchers at George Mason University have found that turmeric shows promise in combating certain viruses as curcumin strongly down-regulates the levels of extracellular infectious viruses

10. Red pepper

Red pepper is packed with calcium vitamin E and protein to promote flexibility, is rich in phytochemicals which provides a decent amount of fiber and it is also high in vitamins A and C. it is said that a half-cup of red bell peppers have over 150% of your total vitamin C needs for the day, and is a fantastic source of vitamins and minerals. They are also a good source of the carotenoid called lycopene, which helps prevent certain diseases such as prostate cancer and contains capsaicin that decrease blood cholesterol and boosts our immune system.

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