8 Eats! The Best Food for Strong Immune System that you Need Now!

Dr. Rajkumar Vinod Desai

Medically reviewed by

Dr. Rajkumar Vinod Desai

General Physician

4 min read

Key Takeaways

  • Immunity booster nutrients help in the proper functioning of immune cells
  • Vitamin C, Vitamin D, zinc, and iron are some immunity-boosting nutrients
  • Ginger, garlic, turmeric, and spinach are some immunity booster foods

The complex structure of your immune system includes organs, cells, tissues, and proteins. It is vital for you as it acts as the first line of defense. It protects you against viruses, bacteria, and other pathogens. But how do you boost your immunity? One way is to consume nutrient-rich food for a strong immune system. The role of nutrition in immune system health is very important. It helps with the proper functioning of your immune cells.In this article, we are going to elaborate on Immunity Booster Food that you can not avoid.

Your body needs nutrients for immunity, and the most needed immunity boosting nutrients  include: 

If you want to have healthy nutrients and immunity that work together to protect your body, consider having immunity booster food. Here are the eight best foods that strengthen your immunity.

Additional Read: What are the Best Vitamins and Supplements to Boost Immune System?Immunity Booster Food


Ginger has anti-inflammatory and antioxidative properties. It offers many health benefits. People often use ginger in recipes for food and tea. When you are sick, drinking ginger tea is very beneficial. It helps lower inflammation and provides relief from sore throat. A study found that ginger reduces chronic pain too. It also has cholesterol-lowering properties and helps with nausea.


Garlic has been in use for decades to fight infections and colds. It is a common home remedy that has immune-boosting properties. It provides the required nutrients for immunity in your body. It has allicin, a compound that contains sulfur. Garlic is found to slow down the hardening of your arteries and may also help reduce blood pressure.


Turmeric is a spice that has a curcumin compound known to improve your immune response. It has antioxidant and anti-inflammatory properties too. Turmeric is used in cooking and is also present in alternative medicines. Its anti-inflammatory properties can treat osteoarthritis and rheumatoid arthritis. This is why turmeric is an important immunity booster food.


Almonds are a rich source of: 

Vitamin E is an antioxidant that is good for your immune health. Adults need about 15 mg of vitamin E each day and a half-cup of almonds provides the recommended daily value. You can easily have almonds as a healthy snack!

foods to avoid for better immunity


Spinach contains immunity-boosting nutrients such as: 

It is packed with antioxidants and beta carotene that strengthens your immune system’s infection-fighting ability. Research suggests that flavonoids may help prevent the common cold. Besides, vitamin C and E also supports immune health.

Citrus fruits

Citrus fruits such as grapefruit, oranges, and lemons help boost your immune system. This is because they contain vitamin C. Your body needs vitamin C as it increases the production of white blood cells that help fight infections. Adult men need 90 mg of vitamin C whereas women need 75 mg of vitamin C every day.

Red bell pepper 

Red bell pepper is another food for strong immune system. Red bell pepper is also a vitamin C-rich food. In fact, red bell peppers contain 3 times the vitamin C as compared to a Florida orange. It is also an excellent source of beta carotene. Vitamin C in red bell pepper helps maintain healthy skin and boosts your immunity. Beta carotene also keeps your eyes and skin healthy. Instead of steaming or boiling the red bell pepper, stir-fry or roast it as it preserves its nutrient content. 

Immunity Booster Food

Sunflower seeds 

Sunflower seeds are full of nutrients like: 

  • Vitamin B-6
  • Vitamin E
  • Phosphorous
  • Magnesium 

They are also a good source of selenium. Vitamin E is also known to regulate and maintain immune functions. Sunflower seeds are often added to salads and smoothies. You can also dry roast them and have them as a snack on the go.

Additional Read: Important Symptoms of Weak Immunity and How to Improve It

Now that you know the role of nutrition in immunity, take steps towards boosting your immune system. Eat healthy food for a strong immune system and avoid consuming junk and unhealthy foods. Apart from this, exercise for your health, quit unhealthy habits, and get medical help when needed. Book online doctor consultation and specialists on Bajaj Finserv Health. This way, you can get advice on  immunity booster food or nutrients and foods customized for your needs.

Published on 9 Nov 2021Last updated on 5 Apr 2023
  1. https://www.ncbi.nlm.nih.gov/books/NBK279395/#:~:text=Our%20immune%20system%20is%20made,of%20the%20lymphatic%20system%20too.
  2. https://www.hsph.harvard.edu/nutritionsource/nutrition-and-immunity/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4436156/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/
  5. https://onlinelibrary.wiley.com/doi/pdf/10.1002/jsfa.2659
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4863266/

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.

Dr. Rajkumar Vinod Desai

Medically reviewed by

Dr. Rajkumar Vinod Desai

, MBBS 1


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