20 Healthy Food Choices to Boost Your Immunity Levels in 2021

20 Healthy Food Choices to Boost Your Immunity Levels in 2021

A healthy immune system prevents your body from getting attacked by various types of diseases. It is a kind of defence mechanism which protects your body, particularly in the current situation, when the COVID-19 pandemic is still wreaking havoc. Therefore, it is extremely important that you take care of your immunity system by consuming immunity boosters and kadha.


What Are Immunity Booster Foods and Drinks?

The best way to keep your immune system in good health is by consuming foods that are great immunity boosters. A comprehensive list will show you which food products and immunity booster drink are to be preferred to strengthen your body’s defence.


1. Citrus Fruits

Citrus Fruits are rich in vitamin C which helps the body to fight infections by producing white blood cells. There are so many citrus fruits to pick from that you can always alternate between them. They are as follows:

  • Orange
  • Lemons
  • Grapefruit
  • Tangerines
  • Lime


2. Spinach

Spinach is low in calories and Vitamin A. They not only boost your immunity but are also good for your eyes.


3. Eggs

Eggs too are great in Vitamin A. They also contain Vitamin B12. They contribute to making your bones strong and also act as an immunity booster food.

Eggs make both bones and immunity go strong.


4. Broccoli

Broccoli is abundant in Vitamins along with fibre and antioxidants. The best way to have Broccoli without losing out on its health benefits is to consume them steamed. If it is vegetables you are after, Broccoli is one of the healthiest bets.


5. Garlic

Garlic adds taste to the food and is easily accessible. It is extremely helpful in lowering blood pressure. The immunity booster property in Garlic is quite high and it should be a part of your daily diet if you want to remain healthy.


6. Almonds

Consuming a few almonds daily will supplement you with vitamins, calcium, fibre and protein. They not only boost immunity but also lower the risk of cancer and Alzheimer’s.


7. Button Mushrooms

Selenium in mushrooms enhances the immune system by preventing the cells and tissue from getting damaged.


8. Mint Buttermilk

Buttermilk is one of the best immunity booster drinks to have in summers. They are a good source to keep you hydrated. By adding mint into it, the nutritional value of the buttermilk goes tenfold as mint is loaded with Vitamin C, E and A.


9. Yoghurt

Yoghurts with the label of “live and active culture” like Greek Yogurt are great for boosting immunity. As yoghurts are also rich in Vitamin D, they will be good for your bones as well as for the immunity system.


10. Sunflower Seeds

Sunflower seeds are rich in Vitamin E which is one of the most important vitamins for the immune system. Phosphorus and Magnesium can also be found in sunflower seeds.


11. Turmeric

For patients with arthritis and osteoporosis, turmeric is no less than a boon. It is also considered a good source for improving the immune system. Tumeric has many Health Benefits too.

With turmeric, add taste and health to your diet.


12. Dark Chocolate

Chocolate lovers will be delighted by this. Dark chocolate contains iron, zinc, and magnesium which makes up a healthy dose to enhance the immunity system.


13. Salmon

Salmon is not just one of the tastiest dishes to have but is even considered one of the healthiest foods in the world. No wonder then that they also serve as immune boosters.


14. Green Tea

Studies suggest that the presence of epigallocatechin gallate or EGCG in green tea can help in the development of a strong immunity system.


15. Papaya

As Vitamin C is a rich source to enhance the immune system, consumption of papaya can help you realize this goal. Papaya is rich in Vitamin C and also possesses anti-inflammatory properties.


16. Avocados

There are more than 20 nutrients present in Avocado and as such, it is one of the healthiest things you can consume. No wonder then that they also contribute to making the immunity system healthier.


17. Kiwi

Kiwi is a competitor of Papaya as it is also rich in Vitamin C. It also adds Vitamin K and folate to the table.


18. Chicken Stew

Chicken stew apart from providing vitamin B6 and protein, are also very delicious to have in a supper.


19. Pomegranates

Rich in Vitamin C, E and folate, Pomegranate are a rich source in providing many health benefits. They are good for cardiovascular health, lowers inflammation and boosts immunity.


20. Tomatoes

Tomatoes include Vitamin C and folate and are great for the immune system and also in lowering the risk of cancer.



It is not just healthy foods and drinks which can take your immunity to a high level. You should also exercise and give your sufficient rest so that it can work most effectively. With the right diet and exercise, the immunity system in your body will automatically be strengthened.


Frequently Asked Questions (FAQs):


Q. Why is healthy eating important for the immune system?

A. While no food sources or dietary enhancements can forestall or fix COVID-19 contamination, sound weight control plans are significant for supporting invulnerable frameworks. Great sustenance can likewise lessen the probability of creating other medical conditions, including weight, coronary illness, diabetes, and a few kinds of malignant growth.

Q. What can I take daily to boost my immune system?

A. Vitamin C is one of the greatest resistant framework supporters of all. Indeed, an absence of nutrient C can even make you more inclined to becoming ill. Food varieties plentiful in Vitamin C incorporate oranges, grapefruits, tangerines, strawberries, ringer peppers, spinach, kale, and broccoli.

Q. Can immunity be increased?

A. You can make a few ways of life and dietary changes today to fortify your resistant framework. These incorporate diminishing your sugar admission, remaining hydrated, working out routinely, getting satisfactory rest, and dealing with your feelings of anxiety.

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