How to Boost Your Immune System?

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

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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.

 
 

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1. Citrus Fruits

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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

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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

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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

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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

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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.

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6. Shellfish

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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

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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

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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.


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