Foods that Boost the Immune system: My 8 Healthy Food Options

Hey, everyone, hope you all are safe and doing good! In this pandemic, which seems to be there even in 2021 (first half at least), knowing the various ways to be immune is important. Food is among the most important source of immunity. So, I thought of sharing some valuable information on foods that boost the immune system. The healthy foods which I will mention below are shortlisted after thorough research on the internet and also based on my personal experience. These healthy food options and can work wonders for you if taken regularly (I have reaped some benefits). Scroll down to read my list of  7 healthy foods that boost the immune system. 

7 Healthy Foods that Boost the Immune System

Here I have mentioned the foods that are taken by me and are tested for their health benefits through research. So, find the list of healthy foods that boost the immune system a:

#1 Citrus Fruits – When I catch a cold, I generally take hot water vapor and Vitamin C, and I am sure most people like me will turn to Vitamin C after catching a cold. Citrus fruits boost the immune system as they have an abundance of Vitamin C.

Citrus Fruits - healthy food options

Vitamin C is known to increase the number of white blood cells and help to fight various infections. In my opinion, all the citrus fruits fall under foods that boost the immune system because of Vitamin C. Some of the popular citrus fruits include:

  • Grapefruit
  • Oranges
  • Clementines
  • Tangerines
  • Lemons
  • Limes (Finger Lime, Key Lime)
  • Pomelo

Regular intake of such foods that boost the immune system is necessary. As per reports, 75 mg of Vitamin C is needed in women and 90 mg for men. But, the Vitamin C rich, healthy food options can not be a proven solution against COVID – 19 (as there is no evidence of the same). It may be useful to boost the immune system, though. 

#2 Broccoli – Next in my healthy list of foods to boost immunity is Broccoli. Broccoli is loaded with vitamins and minerals. You will find it packed with vitamins A, C, and E, along with fiber and many antioxidants. Broccoli is thus one of those foods that boost the immune system. I will suggest you steam it before eating to preserve all the nutrients (I take it that way).

broccoli - foods that boost the immunity

#3 Garlic To Boost Immune System – Yes, right, Garlic is quite essential for a healthy you. It comes 3rd in my list of healthy food options. You will find our use Garlic in most cuisines of the world. It adds taste to your food and is also healthy. Garlic is also immune-boosting because of the concentration of sulfur-containing compounds like – allicin in large quantities.

Garlic - Healthy list of foods

I prefer using Garlic in my favorite Chicken, Fish, and Prawn dishes; tastes really umm! Besides taste, it adds value by fighting infections and lowering blood pressure. Thus without any doubt, Garlic is among the foods that boost the immune system.

#4 Yogurt – Yogurt is one of the foods that boost the immune system immensely. It thus comes 4th in my healthy list of foods. Yogurt can boost immunity and help to fight various diseases. Yogurt has huge quantities of Vitamin D, so I will suggest you try specific brands that offer the most quantities of Vitamin D. 


Vitamin D helps in boosting the natural defenses of our body. Hence Yogurt is one of the foods that boost the immune system. I have the plain Yogurt and not the flavored ones. Foods rich in probiotics can be helpful to boost immunity against flu, so, Yogurt may soon be used in clinical trials against COVID-19 as per some reports. So, it falls into a healthy list of foods.

#5 Papaya – Papaya falls next to my list of healthy food options. I was thinking of mentioning Green Tea. I simply adore it! But the topic here is about healthy food options, and I am sure tea does not fall in that category. Papayas can be counted among the foods that boost the immune system. Have you heard of the word ‘papain’? Well, it is a digestive enzyme present in the papayas. It also has anti-inflammation effects. You will also find decent quantities of potassium, magnesium, and folate, all of which are beneficial to your overall health. So, I have kept it in my healthy list of foods.


To know the Uses of Magnesium – Click on this link.

#6 Chicken – Who can forget Chicken? It is one of my favorite delicacies. But let not focus on the spicy rolled in gravy dish of Chicken here. Rather concentrate on the health benefits of boiled chicken ad chicken soup. When I fall ill or weak during my childhood days, my mom often used to serve a bowl of chicken soup. I never understood the reason then. But with due course of time and while writing blogs, backed by my own experience, I found that soups act as a relief to sick persons. So, Chicken can be considered as the foods that boost the immune system. 

Boiled Chicken

Chicken soup may help in improving the symptoms of a cold and check inflammations. Chicken is highly rich in Vitamin B-6. As per research, it is found that about 3 ounces of chicken meat offer about 1/3rd of your daily need of B-6. So it is counted among those foods that boost the immunes system.

It is found that Vitamin B-6 plays a very critical role in many of the chemical reactions of the body. It is also essential in the formation of new but healthy red blood cells. So, Boiled chicken bones contain quantities of gelatin, chondroitin, and other nutrients, which may help in gut healing and boost immunity. Thus, Chicken is in my list of healthy food options to boost immunity.

#7 Turmeric – Well, Turmeric finds place in my list of healthy food options. This is used mostly as a paste or powder in many food recipes. It is yellow in color and be useful against inflammations. As per reports from researches, I came to know that Turmeric contains volumes of curcumin that helps to reduce muscle damage from any exercise. It can also treat both osteoarthritis and rheumatoid arthritis. Curcumin is known to boost immunity, but more research and studies are required. So, quite naturally  it is one of the foods that boost the immune system.

Turmeric to boost immunity

#8 Jeera or Cumin Seeds – Jeera or Cumin Seeds are among the foods that boost the immune system as well. I personally take it everyday in the morning and just before going to sleep. Jeera has an abundance of iron and potassium which are vitals in to boost immunity. You will easily find them in Amazon or Walmart stores. So, these concludes my list of healthy food options to boost immunity.

Jeera to boost immunity

Importantly, my 8 picks of foods that boost the immune system are also consumed by me for sometime now. I am sure the healthy list of foods mentioned here is interesting. Many of you must be having these immune-boosting food items already. But this blog will surely throw some light on their health benefits.

This list of healthy food options is handpicked by me, not only because I have them, but also, their usefulness is already proven by various other journals and blogs. There is an end number of other food options available, but I think these 7 are tried and tested, so I thought of presenting something genuine to you. Please like and share my blog, and I will be grateful if my recommendations help!

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