Top 14 Strong Immune System Immune Booster Food

Top 14 Strong Immune System Immune Booster Food

Everyone is in search of a strong immune system immune booster food. With the outbreak of the coronavirus pandemic, the only way to combat the virus is by including the best immunity booster food. Apart from that, you also have to incorporate ways boost immune system naturally and quickly. So, if you are also frantically looking for ways to boost immune system quickly, then start scrolling down! We have come up with the best strong immune system immune booster food and drink. Read on to know it all!

What happens when the immune system does not work properly?

The immune system will malfunction if the person has got an autoimmune disease. At this time, the immune system will start to attack the healthy cells instead of protecting the body.

Some of the examples of autoimmune diseases are:

  • Type 1 diabetes
  • Lupus Erythematosus

Moreover, doctors do not know why the immune system attacks the body instead of protecting it until now. But they think two significant factors cause this malfunction:

  • Genetic issues
  • Environmental factors
  • Some drugs, chemicals, and viruses

14 strong immune system immune booster food

Here are the following:


These are a fantastic power food if you are looking for immune booster foods. They have zinc in them, which helps to activate the white blood cells. Moreover, white blood cells are the primary agents which fight against microbes.


Not only it strengthens the immune system but also few other benefits such as:

Promotes the blood circulation
Heals wounds faster
Boost memory
Lowers the blood pressure
Good for the bone health
Helps to lose weight

Citrus fruits

Most citrus fruits have vitamin C in them, and we all know how good vitamin C is for our health. Moreover, vitamin C helps to boost the production of white blood cells. Some of the examples of citrus fruits are:

  • Lemon
  • Orange
  • Grapefruit
  • Limes
  • Tangerines
  • Clementine

However, our body does not store or produce vitamin C; hence we need to have vitamin C every day. The recommended amount for adults is 75 mg for women and 90 mg for men.

Top 12 Immune Boosting Foods for Adults to Prevent Covid

Citrus Fruits

Some other benefits of Vitamin C are:

Treats arthritis and rheumatism
Boost metabolism
Cleanses the liver
Promotes healthy skin
Improves digestion
Lowers cholesterol


Another strong immune system immune booster food is watermelon. Not only is it refreshing, but also it has plenty of antioxidants. Glutathione, an antioxidant present in watermelon, helps boost the immune system to fight against infections.

Some other benefits of watermelon are:

Boost your energy
Improves eye health
Good for hair growth
Maintain the blood pressure
Hydrates the skin
Maintain healthy heart


It is probably one of the healthiest vegetables that you should include in your diet. Moreover, it is rich in A, C, and E vitamins, antioxidants, and fiber. Also, it is cholesterol and fat-free.

The best way to have broccoli to have all the powerful nutrients is raw. However, if you cannot eat it raw, then just boil or steam it a little and add some seasonings.

Some other benefits of broccoli are:

Good for people who have diabetes
Promotes healthy bone
Maintain the heart health
Prevents cold
Regulates the hormones

Wheat Germ

Wheat germ is the part of the wheat seed which is feed to a new wheat plant, and it is packed with nutrients. The primary nutrients present in it are B vitamins, zinc, and antioxidants.

Also, it has protein, healthy fats, and fiber which is good for health. You can use wheat germ instead of plain flour.

Some other benefits of wheat germ are:

Prevents diabetes
Improve cellular metabolism
Has antiaging properties
Good for cardiovascular health
Boost the muscle health
Has anti-inflammatory properties


Garlic is another strong immune system immune booster food which is not only in use for seasonings but also protects our body. Almost everyone knows garlic has properties that can fight infections.

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Furthermore, garlic is rich in allicin, a sulfur-containing complex, which has immunity-boosting properties.

It is also free of fat, sugar, cholesterol, and sodium.

Some other benefits of garlic are:

Cures respiratory problems
Good painkiller
Relives stress
Detoxify the body
Clears nasal congestion
Lowers blood pressure
Slow down the hardening of arteries

Dark chocolate

Theobromine, an antioxidant present in dark chocolate, helps to improve the

immune system. This antioxidant fights against free radicals and protects the body.

However, dark chocolate is high in calories, so do not overeat.

Dark chocolate is good for immunity

Some other benefits of dark chocolate are:

Lowers blood pressure
Promotes weight lose
Good for brain health
Reduces the risk of stroke
Relieves from stress
Decrease the risk of diabetes


It is another fruit that is rich in vitamin C, and we all know how good vitamin C is for our immune system. Moreover, it also has an enzyme, papain, which is anti-inflammatory.

Also, it is fat-free, a good source of fiber, magnesium, folate, and potassium.

Some other benefits of papaya are:

Detoxifies the liver
Beneficial for the kidney
Protects the eyesight
Treats arthritis


Mushrooms are rich in niacin, riboflavin, and selenium. All these nutrients play an essential role in keeping the immune system healthy.

Almost all mushrooms are free of cholesterol and fat and are rich in vitamins.

Supplements to Boost Immune System


Some other benefits of mushroom are:

Good for the heart
Lowers cholesterol levels
Cures anemia
Strengthen the bones and teeth
Reduces blood pressure


Yogurt is an excellent source of vitamin D, phosphorus, calcium, and riboflavin. The best time to have yogurt is at breakfast or on an empty stomach.

However, go for plain or Greek yogurt instead of flavored ones as they have a high sugar concentration. If you cannot have yogurt without any sweetener, then add some fruits or honey to it.

Some other benefits of yogurt are:

Protects the heart
Cures diarrhea
Lowers blood pressure
Maintain bone health
Good for the digestive system


Turmeric is a strong immune system immune booster food that is used in many cuisines. Not only it strengthens the immune system but also its anti-inflammatory properties treat rheumatoid arthritis and osteoarthritis.

Furthermore, curcumin, a substance present in turmeric, helps lessen muscle damage and also helps to boost immunity.

Some other benefits of turmeric are:

Improves the health of the skin
Detoxifies the body
Heals wounds faster
Good for the digestive system
Controls the blood sugar level
Natural antiseptic and antibiotic


This strong immune system immune booster food is packed with vitamin C, dietary fiber, and antioxidants. The antioxidants help to fight against inflammation, and it also has 52 mg of vitamin C, which is almost 87% of the recommended daily intake.

According to scientists, it can also block the flu virus. However, more researches are needed to be done.

Some other benefits of elderberry are:

Helps in weight loss
Cures cough and cold
Eliminates cholesterol from the body
Good for the digestive system
Promotes bone health
Maintain heart health


Just like garlic, ginger is another ingredient that is used in many cuisines. Moreover, it is also gluten and fat-free food item. Not only it helps to improve our immune system, but it has a lot of benefits which includes:

Reduces inflammation
Decreases chronic pain
Lowers cholesterol levels
Help get rid of headache and nausea
Reduce sore throat
Improve breath
Blocks heartburn
Stop motion sickness
Lessens the risk of heart attack

Acai Berry

Acai berry is an excellent source of vitamin A, vitamin C, fiber, omega fatty acid, calcium, and antioxidants. Moreover, it is dark in color cause of anthocyanins, a nutrient present in it. Anthocyanins have few benefits, such as lowers blood pressure and prevents diabetes.

Strong Immune System Immune Booster Food

Healthy breakfast with berries

Some other benefits of acai berry are:

Boosts energy
Helps indigestion
Strengthen cellular health
Good for the heart health
Good for weight loss

Drinks to boost immune system

We have talked about strong immune system immune booster food that will improve your immunity. Now here are some drinks that you can try:

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Kashaya Drink

It is an amazing drink that gives a soothing and cooling effect, excellent for the digestive system. It reduces the heat from the body, reduces sickness, and increases absorption.

However, the taste of this drink is something bitter yet sweet. To make the drink, you need:

Ingredient List

  • Coriander seeds – ¼ cup
  • Pepper – 1 tbsp
  • Cumin seeds – 2 tsp
  • Ginger – ½ tsp (finely chopped)
  • Clove – ½ tsp
  • Turmeric – ¼ tbsp
  • Cardamom – 5-6 pods
  • Saunf – 1 tsp
  • Water – 3 glass
  • Milk – ¼ cup
  • Jaggery – 3 tsp

 The method

  1. In a pan, on low heat, add the cumin seeds, fennel seeds, pepper, cardamom, clove, and coriander seeds. Dry roast them.
  2. Once they turn aromatic, turn off the flame and add the items to a food processor. Add ginger and turmeric also.
  3. Blend them until it turns into a smooth powder. Do not add any water to it. You can store this powder for future use as well.
  4. To make the drink in a pan on medium heat, add three glasses of water, 3 tsp of the powder, and the jaggery.
  5. Mix it well and boil it for 5 – 6 minutes.
  6. Switch off the flame and add the milk to it. Mixt it well. Your kashaya drink is ready.


Black or green tea both are loaded with an antioxidant called flavonoid. However, green tea has another potent antioxidant, epigallocatechin gallate (EGCG).

Both of these antioxidants are extremely good to boost our immune system.

Benefits of tea:

  • Improves brain function
  • Maintain heart health
  • Reduced bad breath
  • Lowers cholesterol
  • Prevents cavity
  • Fights allergy
  • Maintain blood sugar level
  • Good for kidney
  • Keeps the digestive system healthy

Woman drinking tea

Tulsi Drink

Tulsi is an amazing ingredient that is good for our health and is also packed with vitamin K.

Some of the benefits of tulsi are:

  • Good for eye health
  • Cures fever faster
  • Heal skin issues
  • Good for the oral health
  • Reduces stress
  • Increases energy

To make tulsi drink:

Ingredient list

  • Tulsi leaves – 7-8
  • Ginger – 1 tsp (grated)
  • Lemon juice – 3 tbsp
  • Cloves – 5
  • Water – 2 cups
  • Salt to taste

The method

  1. In a pan on medium heat, add water, cloves, ginger, and tulsi leaves. Let it boil for 5 minutes.
  2. Now strain the drink in a glass. You can store the mixture for ten days.
  3. Every morning in a cup, add the tulsi drink, lemon juice, and salt. Drink this every day in the morning.

Apple cider vinegar (AVC) drink

AVC has impressive properties that are beneficial for our health. It is rich in B vitamins, vitamin C, and polyphenols. However, do not drink it every day. It is best to drink it three times a week.

Some of the benefits of AVC:

  • Relieves heartburn
  • Lowers the cholesterol levels
  • Reduces blood pressure
  • Maintain the pH balance
  • Controls diabetes
  • Good for weight loss

To make AVC drink


  • AVC – 1 tsp
  • Water – 100 ml
  • Turmeric – ¼ tsp (grated)
  • Honey – ½ tbsp
  • Ginger – ¼ tsp (grated)

The method

  1. In a pan on medium heat, add turmeric, ginger, and water. Bring this to a boil. It will take about 10 minutes.
  2. After 10 minutes, turn off the heat and let it cool down for a bit.
  3. Strain it in a glass and add AVC and honey.
Shot of Apple Cider Vinegar

Apple cider vinegar

Vegetable Smoothie

A very easy-to-make drink, and you can add any of your favorite vegetables and fruits to this drink. Moreover, almost every fruit and vegetable are an outstanding source of vitamins, minerals, and other nutrients which protect our body.

All you need to do is add them to a blender and mix it well.

Also, some food options that you go for are ginger, spinach, yogurt, lemon juice, carrot, pineapple, beet, watermelon, and mango.

Try to include seasonal vegetables and fruits. You can drink it every morning and serve it cold.

How to boost immune system naturally?

There are few lifestyles changes that one can do so that they can strengthen their immune system:

  • Include vegetables and fruits in your diet regularly.
  • Try to include more gluten-free foods.
  • Sleep minimum for 7-8 hours.
  • Drink alcohol in moderation.
  • Do not smoke.
  • Drink 3 liters of water daily.
  • Maintain a healthy weight
  • Exercise every day.
  • Wash your hands often.
  • Wash your vegetables, fruits, meat before cooking them.

Supplements to boost the immune system

If you are not getting enough vitamins, minerals, and other nutrients then, go for supplements. However, before taking them, it is best to talk to your doctor first.

Types of supplements available:

  • Multivitamins
  • Probiotics
  • Omega 3
  • Melatonin
  • Zinc
  • Curcumin

Final Thoughts

Now that you know what the best strong immune system immune booster food and drinks are, it’s time for you to include them in your daily routine.

The immune system is something you have to maintain all your life. So, it is best to avoid things that will affect our immunity. Having a balanced lifestyle will surely improve one’s immune system.

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