Immunity system is the vital part of our body that fight against infections and illness. It defends our body from the bacteria attacks and other diseases.

Lack of physical exercises and nutrients in the body weakens it. Apart from these, there are many other factors that contribute to it like vitamin deficiencies, emotional stress, poor hygiene and overuse of medicines.
Those having weak immunity are more prone to cold and flu, frequently fell prey to bacteria and catches infection easily. Thus a healthy immune system is necessary for the proper functioning of the body.

So here is the list of foods that boost the immunity:

1. Garlic

Garlic is a well-known name in every household. It contains antioxidants. These help the body fight against infections by increasing the immune power.

  • Eat 2 cloves of garlic empty stomach daily in morning only.
  • Also, include garlic in your daily food diet.

2. Ginger

Ginger provides more immunity and has a soothing warm effect on the body. It has antibiotic, antiseptic and anti-inflammatory properties that help the body fight against cold and flu and other infections.

  • Drink ginger tea daily that helps fight a cough and cold.
  • Add ginger in the daily vegetables you eat.

3. Citrus fruits

Citrus fruits and vegetables have a large amount of vitamin C which builds the immune system to fight against bacteria and infections.
Apart from vitamin C, these also have other healthy components like antioxidants, fibers and phytonutrients. Popular citrus fruits are orange, grapefruit, lemon. Supper on these daily to boost your immunity.


Vitamin E present in almond prevents from diseases and infections. Including almonds in your daily diet helps and saves you from viral infections like common cold and flu.
The warm properties of almonds boost the immunity and fight off cold.

  • Eat 4-5 almonds daily in a breakfast.

5. Yogurt

Yogurt is a great source of vitamin D and is full of protein and calcium. Adding yogurt to your daily diet boosts the immunity. Vitamin D regulates the body’s immune function.

  • Plain yogurt with meals.
  • Add fresh fruits in yogurt to make it more appealing.

6. Spinach

Leafy vegetables like spinach is also a great source of Vitamin C and numerous antioxidants. It helps fight off infection and regenerates other antioxidants in the body. These antioxidants increase the infection-fighting capability of our immune systems. Light cook spinach so that its nutrients are retained.

  • Use fresh spinach to make salad
  • Cook spinach with various herbs in the kitchen to make a good vegetable recipe.

7. Oats

Oats have antioxidant and antibiotic properties that boost the immune system. The fiber found in oats fights against the diseases.

  • Soak 1/2 cup oat in a water and boil it.
  • Now add some yogurt to the cooled cooked oatmeal to give smoothie type texture.
  • Eat this oatmeal regularly in the breakfast.

8. Eggs

Eggs are the great source of protein and iron. Along with these they also have Vitamin A which boosts the immunity. Vitamin A fights with bacterias and viruses and keeps the immune system strong and healthy.

It can be taken in many forms in your diet like:

  • As an omelet in breakfast
  • Eat boiled eggs in lunch
  • Egg sandwich
  • Add it to salad

9. Mushrooms

Mushrooms are believed to increase the production of white blood cells. WBC’s fight against the infection and diseases in our body. Mushrooms increase the activity of white blood cells.

It can be taken in many forms in your diet like:

  • As a vegetable recipe
  • Adding it to pasta
  • Topping it on pizza

10. Almonds

Almonds are a great source of Vitamin E that kills the growth of any viruses in the body. The skin of the nut contains lot of proteins and vitamins that enable the white blood cells (WBCs) to detect the virus and other infection causing bacterias.

  • Eat 3-4 almonds daily in the morning.

11. Tulsi or Basil leaves

Tulsi or basil leaves are antiseptic in nature. These fight against the infections in your body by enabling the WBC.

  • Eat 4-5 leaves of Tulsi empty stomach in the morning daily.
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