How to Boost Your Immune System?

Written by Dr. Veena Madhankumar and medically reviewed by iCliniq medical review team


This epidemic has made us take a step back from our busy routines and start caring for our health. Boosting our immune system can help prevent infections and keep us healthy. This can be achieved by simply visiting your grocery store and making a few essential purchases.

Make sure your diet consists of the following food items on a regular basis to keep your immune system strong.



1. Citrus Fruits


Vitamin C is the best natural option to treat a cold. This is because it boosts your immune system by increasing the production of white blood cells. These white blood cells help the immune system to fight off infections. Fruits like tangerines, limes, oranges, clementines, and grapefruit are all rich in vitamin C.

2. Ginger



This is a well-known home remedy for cold and flu. Ginger has anti-inflammatory (helps in reducing swelling), rich in antioxidants, and aids digestion. It provides relief from sore throat and motion sickness.

3. Broccoli


Broccoli is packed with vitamins, minerals, and other nutrients to support the immune system. It has vitamins A, C, and E, fiber, and is rich in antioxidants. It is healthiest when cooked as little as possible, as overcooking results in the loss of vitamins and minerals.

4. Garlic


Garlic contains Allicin, a compound that has shown to boost the white blood cells in fighting off infections and viruses more efficiently. Just crush a couple of garlic cloves and add it while cooking your food for that extra zing and good health.

5. Kiwi


Kiwi is another fruit that is rich in vitamin C, and also contains potassium, vitamin K, and folate. Because of its vitamin C content, this fruit may support your immune system and reduces the risk of you developing cold, flu, and other infections.


6. Shellfish


Certain types of shellfish are rich in zinc. Not many people know that zinc is needed for the normal development and functioning of the cells in the immune system. If you do not get sufficient zinc from your diet, the cells that mediate immunity might not function properly, which will make you susceptible to various infections.

7. Yogurt


Yogurt that has “live and active cultures,” such as Greek yogurt, may help fight diseases by stimulating the immune system. Make sure you buy plain yogurt, as sweetened yogurt contains lots of sugar. You can enjoy plain yogurt by adding healthy fruits and honey.

8. Turmeric


Turmeric is widely used to add flavor and color to curries. But, this bitter spice has tremendous anti-inflammatory and antibacterial properties. It has been used to treat inflammatory conditions, such as osteoarthritis and rheumatoid arthritis, from centuries. Turmeric is also known to regulate the immune system in our body.

Do you have a question to ask a doctor online?

Ask a Doctor Online Now »

Recommended Links
Q: What are the signs of weakened immune system?
Immunity is a defense system of the body that can fight against various harmful microorganisms. It may be acquired and inborn. As per Ayurveda it is broadly known as "Vyadhikshamatva". Classically it is defined as Vyadh... Read more »
Q: How does vitamin C affect the immune system?
Ways of how vitamin C affects the immune system: It improves: 1. Antimicrobial and natural killer cell activities. 2. Lymphocytes proliferation. 3. Chemotaxis. 4. Delayed type hypersensitivity. 5. Contributes to m... Read more »
Q: I am more vulnerable to get coronavirus due to a weak immune system. Should I be self-isolating?
Bases on the available data, those who are 60 above, and with medical condition such as hypertension, cardiovascular disease and diabetes are the most vulnerable population. Thyroid disease and any other autommine condit... Read more »

Related Posts

Ask a Doctor Online? Ask Now!