20 Foods that strengthens your Immune system

Knowingly or maybe unknowingly, you may have consumed foods that improve your immunity. Having strong and healthy immune mechanisms is essential for the body, as it could keep you away from diseases like asthma, allergic reaction, cancer and diabetes. Immune system is regarded as the soldier of the body, as it safeguards you within from a myriad of illnesses.

The defense mechanism of our body combats various toxins, air pollution, viruses and germs. To maintain a proper immune system, the first step should be change in our present diet plan. We must eat nutritious foods to develop our immunity. In case of faulty diet or even malnutrition, these nutrients would become inadequate, and thus it will affect our defense mechanism. Hence, it is definitely recommended to take a balanced diet.



Nuts would be the most tasty, nutritious and healthy food. They consist of low saturated fat and are rich in proteins, fibers and photochemicals. Nuts are one of the best sources of Omega-3 fats, selenium and vitamin E which contribute a lot to develop your immunity. Eating nuts such as walnuts, almonds, pistachios will lower your cholesterol levels as well as improve your defense mechanism.

Omega 3 Fat


Sesame, pumpkin, melon, sunflower and flax seed products are good sources of Omega-3 fats. These seeds contain plenty of essential vitamins and minerals which are necessary for our body.

Root Crops and Pumpkins


Crops like sweet potatoes, spinach, carrots, collards, and beet greens are found to be good sources of vitamin A and they also have many nutritional benefits. Pumpkin is a good food which offers low calories and is full of vitamin A.



Meat is a good source of protein that helps you to be healthy. Red Meat contains zinc and iron, which plays a role in the development of defense mechanisms. Red Meat is a food item which is full of vitamin-B and Omega-3 fatty acids. These foods can  prevent diseases and increase your immune system.



Full of selenium, this delicious shellfish helps increase your body level of cytokines, a protein that’s recognized to ward off various ailments.



Yogurt which has live cultures is full of lactobacillus acidophilus as well as bifid bacterium lactis (the good bacteria), that fight other bacteria which cause diseases and increase your white blood cell level.

Green Tea


Green tea is a good source of L-theanine, an amino acid that produces germ-fighting compounds from T-cells. Green tea extract also helps to enhance your metabolism.improve-immune-system-oysters



Oyster & Crab meat is full of selenium, a nutrient that strengthens your defense mechanisms.



One of the best sources of immunity enhancing vitamin C, oranges helps the body to produce higher amounts of antibodies and white blood corpuscles.



Garlic is packed with ajoene, thiosulfinates and allicin, compounds full of sulfur that can defend you from diseases and assist in battling any infection.



The high quantity of antioxidants found in Spinach helps boost your defense mechanisms.



Carrots are filled with beta carotene, the phytonutrients which raises your body’s level of T-cells as well as natural killer cells.

Sweet Potatoes


Similar to carrots, sweet potatoes consist of beta carotene, which boosts the body’s T-cell as well as NK-cell level.

SalmonArctic Salmon

Salmon is known to be have good content of omega-3 essential fatty acids, which is known to help in combating bacteria efficiently to the body’s phagocytes.



Mushrooms increase the level of NK-cells and T-cells within your body to help avoid infection, which is due to the presence of compounds called beta glucans.



Many people don’t know that kiwis are rich in vitamin C, which helps protect the body against infections.

Bell Peppers


Bell peppers are full of vitamin C, which prompts the body to produce  more interferon. This antibody is present in the surface of cells and prevents infection.



Like mushrooms, barley contains a high level of beta glucans, known for the antioxidant and antimicrobial qualities.


Fresh green vegetable, isolated over white

Broccoli is a good source of glucosinolates, phytonutrients rich in sulfur which enhance the natural antioxidant systems in the body.



Consume meals which are rich in spices. Eat curry, which contains turmeric. Eat more ginger, cilantro, thyme, rosemary and other rich spices. These spices increase your body’s immune function as well as taste great too!

About the author

Mani Karthik

In my pursuit of happiness, I share everything I've learned, on this blog. From productivity to spirituality and everything in between. I quit my cozy job in the USA to pursue my passion - blogging. Today, I make five times what my US job paid. More than the money, I love the freedom it gives me to make my own choices. I can work from anywhere I like, and do what I want - while making more money than I would have, sitting in a cubicle working for others. Come join me. Start blogging! :)

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MK Bio

Hi, I’m Mani Karthik. I quit my cozy job in the USA to pursue my passion – blogging. Today, I make five times what my US job paid. More than the money, I love the freedom it gives me to do what I always wanted to do. 👇👇👇