Immunity Boosting Foods You Need To Add To Your Diet


A stronger immune system guarantees better health. When you have better immunity your body can fight off all the foreign invaders that can attack your internal organs. With a high immune system, you can cope up with infections, symptoms of aging, and everyday common health issues. Due to the current pandemic, doctors have started emphasizing people to increase their immunity. Covid-19 has made people adopt a healthy lifestyle to fight this uninvited virus. Many people turned to dieticians or nutritionists to plan their diet for them to improve their immunity. When it comes to nutritionist vs dietitian, the answer is whatever you find suitable for you as the end goal of both of them is to promote health.

There are many signs of a weak immune system such as tiredness, high-stress level, frequent infections, and cold or upset stomach that can lead to serious health issues. So without wasting time focus on improving your immune system by switching to a healthy diet. A balanced diet containing foods that are good for immunity can make a huge difference to your health. Many online fresh fruit delivery services offer fresh produce and healthy vitamins, minerals for individuals, families, and even schools and offices that you can order online and get fresh fruit and vegetable delivered to your doorsteps.

Foods to Boost Your Immune System

Add more fruits and vegetables to your diet. There are many nutritious foods that can be quite helpful in giving your body the required strength. The micronutrients in these food items that are good for immunity include antioxidants, vitamins, and minerals. Vitamin C, E, and B6 Vitamin is very effective in boosting your immune system. We have shared some most effective foods that can instantly boost your immunity and help fight infections.


A healthy gut means a better digestive system and ultimately better immunity. So to keep your gut happy by adding yogurt to your regular dieting plan. Yogurt is the best and natural source of getting lactobacillus or probiotics that are high in protein to give you strong immunity. It supports a healthy digestive tract by resisting dangerous bacteria. Probiotics help to fight foreign bad invaders that affect your internal organs and functions. It is proven to be really effective for women in fighting many infections, so women should definitely eat it daily. You can find probiotics for women that help them deal with vaginal infections.

Make it a ritual to eat 1 cup of yogurt regularly. You can make a yogurt bowl by adding oats, fruits, chia seeds, almonds, fruits, berries, and honey to it for a proper breakfast. You can also add a pinch of Himalayan salt to it to increase its nutritional value. Himalayan salt is a better alternative to table salt. It contains 84 trace minerals and elements that provide various health benefits. Switching to Himalayan salt can help you in so many good ways to improve health. To know more about it, you can visit this Himalayan Salt Supplier.

Citrus Fruits

Citrus fruits are the powerhouse of Vitamin C that is known for their immunity-boosting properties. Our bodies do not produce vitamin C so we have to take it externally. It is a water-soluble nutrient also identified as ascorbic acid. You can find it in large quantities in citrus fruits and leafy greens. Vitamin C encourages biochemical reactions in your immune system to make more white blood cells that are the real heroes of the immune system as they fight against infections.

Add citrus fruits such as oranges, lemon, lime, grapefruit, or clementine in your daily routine to give your body the recommended amount of Vitamin C which is approximately 65 to 90 milligrams per day. Vitamin C is a potent antioxidant that protects your cells from harmful free radicals. It offers many benefits for the skin and hair as well. It produces collagen that protects the skin and makes it more elastic and younger-looking. So now you have some more good reasons to eat citrus fruits.


This superfood is packed with essential nutrients to boost your immunity. It is enriched with nutrients such as beta-carotene, iron, zinc, magnesium, and multivitamins (A, B, C, and E). 

Broccoli contains phytochemicals that are excellent for stimulating and increasing your immunity. When you don’t have oranges in the season, you can have a cup of broccoli because it gives the same amount of vitamin C as an orange.

It is also packed with potent antioxidants lutein and sulforaphane that fight free radicals. The tip is to cook it less or eat it raw to avail its maximum benefits by keeping all the nutrients intact. 

Red Peppers

Red bell peppers are packed with fiber, beta carotene, iron, potassium, and vitamin A, C. Vitamin A is also known as retinol which can do wonders for your skin, mucous membrane, and immunity. Beta carotene in bell peppers supports your eyes’ health as well. As we have already mentioned that foods rich in vitamin C can be really helpful in giving you a strong immune system. Only a half-cup of bell peppers can fulfill 150% of your daily requirement of vitamin C.

Raw or properly cooked bell pepper can fulfill 19 % of the daily required amount of beta carotene. Have it by adding to your salads, pasta, salsa, and sauces.

Some Bonus Tips to Boost Immunity

Apart from a healthy diet containing the above-mentioned foods, a healthy lifestyle is also necessary to strengthen the immune system. Here are some of the tips to maintain a healthy routine.

Quit smoke

Exercise daily

Maintain a healthy weight

Get proper sleep

Avoid stress

Wash hands frequently

Drink lots of water

Eat organic food

Keep your body hydrated

Limit salt and sugar intake

Now without wasting time, add all these superfoods in your diet plan and start following the above mentioned highly effective tips to boost your immune system and start living a healthy and happy life.

Iram Afzal: (Author Bio)

Hi! There, I am Iram! A writer and blogger at Ittefaq salt. My love for trying out new things is never-ending. I love to share my knowledge and experiences with others and help to bring a positive change in their lifestyle. I am here to provide useful tried-and-true tips and tricks to a more vibrant you. I mostly write about health, natural skincare, and lifestyle!

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