15 Foods That Will Boost Your Immune System

Updated: Jan 26, 2022
By Ameenah Gumbi
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The immune system of your body has its own defence mechanism in fighting diseases off. It is important to keep our immunity in check. There are foods that boost the immune system and these foods improve the immune function of your body. They help to fight in a certain way. These foods have vitamins, minerals, and other nutrients required for proper immune function. Here are 15 foods we found for you:

Foods That Boost Your Immune System

1. Citrus Fruits

People take vitamin C once they feel sick. The reason is that vitamin C is essential in boosting our immunity. This vitamin increases the white blood cells production in your body. And they are important in fighting infections in your body.

Citrus fruits have a high vitamin C content. You can get your vitamin C daily dose since they are juicy, delicious and available. You can make smoothies or take them as they are, sliced or in water.

2. Broccoli

Broccoli contains a lot of vitamins, minerals, fibre and antioxidants. It is one of the healthiest foods you should consume cooked. This is a healthy addition when you are pregnant, and it can boost your memory.

It contains nutrients that boost the immune system and help you fight off infections.

3. Almonds

Almonds are tasty and they help you fight the flu. And also, boost your immunity. It has vitamin E, manganese, magnesium, fiber, and antioxidants. Also, almonds have healthy fats and fat-soluble vitamins. You can snack with about half a cup of almonds to meet up your daily dose of vitamin E.

Almonds and eyes? Read this.

4. Turmeric

The important food spices every woman has in her kitchen cabinet. Used for making fried rice for its bright yellow color. Also, used by brides for glowing. It is a well-known spice for its anti-inflammatory function and other health benefits.

It treats osteoarthritis and rheumatoid arthritis and is recently believed to cure cancer. By boosting the immunity of your body because of the compound curcumin.

5. Papaya

Papaya is a fruit that has lots of vitamin C. You can get your daily recommended daily dose of vitamin C in a medium size. It has an enzyme Papain that has anti-inflammatory effects. It also contains potassium, magnesium, folate, magnesium, folate, which are important in boosting your immunity.

6. Shell Fish

Shellfish contains zinc that helps our immune cells to work as required. It is important that you don’t take more than the daily recommended dose of zinc.

Taking too much zinc can actually inhibit the immune system function of your body. You can add it to your dishes or make a soup with it.

7. Mushrooms

Mushrooms are one of the foods that boost the immune system because they contain vitamin B riboflavin and niacin, and also selenium. Vitamin B help to boost your immunity while selenium helps you to fight off flu. They also contain polysaccharides that boost the immune functions of your body.

Another benefit is that Mushrooms can help with diabetes.

8. Garlic

Garlic is the most common ingredient found in every woman’s kitchen. This is because of the flavour it adds to food, it helps to fight bacteria, viruses and fungi. It is at its best when taken in its real form, not the extracted form or in powdered form.

Garlic lowers cholesterol, blood pressure and softens harden arteries. It has immune-boosting properties due to the allicin in it. It is a remedy for cold in many homes.

9. Ginger

Ginger is one of the most used ingredients by women. They use it in dishes, drinks, teas, and snacks. This is because of its taste and flavour let’s not forget its health benefits. It is also a good source of antioxidants and boosts your immunity. Ginger helps to reduce inflammation in your body, helps when cold, sore throat, nausea and vomiting.

10. Spinach

Spinach is also known as Alayyahu in Northern Nigeria. it is one of the most available vegetables in the North. it can grow in your backyard in large quantities without stress and needs little to no effort in its upkeep.

This nutritious vegetable has folates, fibre, antioxidants, minerals and vitamins. It helps to improve your immunity as it has nutrients that aid in the division of cells and DNA repairs. it is best to cook it lightly to keep its nutrients.

11. Yoghurt

Yoghurt is a delicious and nutritious drink that is available in Nigeria. There are a lot of factories producing it. Like SAN yoghurts, Rufaidah yoghurts, Habib Yoghurt, Sahara yoghurts, and many more.

The reason it is considered as food that boost the immune system is that to produce yoghurts, live and active cultures are used in the mixture. This culture helps your immune system in fighting diseases. Yoghurts have vitamins, calcium and are rich in probiotics that help to reduce cold. Nut try to avoid yoghurts if you are diabetic.

12. Watermelon

A refreshing fruit that is delicious, nutritious and contains water in it. it is a good source of water, potassium, vitamin A, vitamin C, vitamin B6 and glutathione. This fruit has low calories and is used in gyms as a smoothie weight loss diet.

This is because glutathione that is present in the red part of the fruit helps in immune function. Pregnant women can add it to their diet to help them.

13. Poultry

Chicken pepper soup is the most common remedy for cold. Let’s not forget the tastiness of a crunchy drumstick or how soft and tasty a peppered turkey is.

This is because it helps in lowering the inflammation and reducing the cold. Poultry has vitamin B6, have gelatine, chondroitin that help in improving your immunity.

14. Kiwi

Kiwi is not available like other fruits in Arewa. It is a fruit that contains folate, potassium, vitamin K and C; it helps your body fight infection. Also, it increases white blood cell production in your system.

15. Green Tea

Tea is one of my go-to drinks for finding peace and inspiration. This is because it has a soothing effect on our nerves. Tea has flavonoids that are an antioxidant. Certain teas have L-theanine an amino-acid compound

Taking green tea will help improve your immunity. It will help you sleep better if you have insomnia. Chamomile tea and Green tea will also help you with weight loss.


There are certain foods that boost the immune system and help your body fight diseases off. They help in reducing inflammation, DNA repair, cell regeneration and improving immune function.

What are the foods that improve your immunity when you are down? Kindly leave your comments below to let us know what your immune boosters are.

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