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Start Eating These 8 Foods To Boost Your Immune System

COVID-19 has served as the best reminder of what a poor immune system and improper hygiene can do to our bodies. We are exposed to various diseases-causing germs every single day- whether it be on the escalator rails or from our mobile phones. We might be under the impression that we are safe and germs are not around us. But, the fact is that we are always susceptible to contracting deadly germs anywhere, any time.

Fitness experts from the best online fitness programs say that the ideal way to prevent contracting diseases is to strengthen immunity and exercise regularly. Many food spices that we commonly use in our kitchen—such as mustard, ginger, coriander, and several others—have been proven to boost our immune systems. You will discover more details about these immunity-boosting foods in this article. But before diving into the various methods, let's take a first look at what immunity is and why we need it.

Also Read : Tips For Managing Diabetes Through Exercise And A Healthy Diet

What is immunity?

Immunity is the first line of defence for our bodies. In other words, our body can withstand diseases or thwart the growth of pathogenic microbes by fighting against their effects. It provides the body with the strength to ward off bacteria or viruses that make us sick. To build immunity, you need to follow a healthy lifestyle and eat a healthy diet.

Eight Wonder Foods That Helps Boost Our Immunity

Fruits: Fruits are the storehouse of vitamins and minerals. Most commonly consumed fruits are rich in Vitamin A and Vitamin C, which play a vital role in building our immunity. Grapefruits, oranges, kiwis, papaya, sweet limes, and every variety of berries contain essential nutrients that boost immunity.

Vegetables: Vegetables are packed with all types of essential nutrients. Additionally, they are a good source of fibre and water. Antioxidant-rich foods like broccoli, green leafy vegetables, and red peppers serve as the best immune boosters. Vegetables are also the source of important vitamins and minerals like Magnesium, Potassium, Calcium, and Iron that are vital to boosting immunity.

Spices and roots: Roots like ginger, garlic, and turmeric are naturally antioxidative and anti-inflammatory in nature. They are the best home remedies available to prevent illnesses like the common cold or cough.

Nuts and seeds: These are the natural sources of Omega-3 fatty acids, antioxidants, and proteins. Furthermore, they are rich in Vitamin E, which boosts immunity.

You can boost your immunity by eating almonds and sunflower seeds. The sunflower seed is also known for its high levels of Magnesium, Selenium, Phosphorus, and Vitamin B-6.

Green Tea: Green tea is a great source of EGCG (Epigallocatechin Gallate) and Flavonoids. These are essential ingredients that boost immunity, reduce inflammation and also help fight infections.

Dark Chocolate: This calorie-rich food is rich in Cocoa, an essential ingredient that can strengthen our body's immunity. Dark chocolates are good for fighting stubborn coughs. However, it is important to consume this in moderation, as excess consumption can be harmful.

Fermented food: Fermented food items like yoghurt and sprouts are rich in probiotics that help the body fight diseases.

Even though the foods mentioned above help build immunity, the real defence mechanism is actually built by maintaining a healthy lifestyle. You will find four tips from online fitness programs in the next section to help you stay healthy.

Maintaining Healthy Lifestyle With Online Fitness Programs

Maintaining a healthy diet: Your immune system needs essential nutrients to help you stay strong. It is equally important to maintain a healthy diet that provides your body with the right amount of micronutrients. Immunity can be improved by taking Vitamin C, Vitamin E, and Vitamin B6 regularly.

Exercise regularly: A regular exercise is important to boost the overall circulation throughout your body. It allows immune cells and nutrients to be transported easily throughout the body. Although outdoor exercises are the best way to keep in shape, online fitness programs can help you carve out time for fitness in your busy schedule.

Keep hydrated: The Lymph, a crucial part of your circulatory system, is responsible for transporting immune cells throughout your body. Water makes up the majority of the lymph. In a dehydrated state, your body's lymphatic system slows down, which eventually weakens your immune system.

Proper sleep: Sleep is critical to getting good immunity. When you sleep, your body produces immune-boosting molecules. Therefore, it is imperative to get enough sleep every day to avoid risking exposure to disease-causing viruses.


It is important to follow a good exercise pattern, eat a healthy diet, and get 6-8 hours of sleep every night to keep your immune system strong. Keep track of your lifestyle habits by enrolling in online fitness programs.

Frequently Asked Questions

1. What foods can boost my immune system?

Having a healthy immune system keeps you in good health. Make your immune system strong by including foods like red ball peppers, blueberries, turmeric, citrus fruits, and broccoli in your diet.

2. How does a healthy immune system protect you?

White blood cells play a major role in the immune system. Your body's immune system relies on these cells to protect it from germs, foreign substances, and changes in your cells that may make you sick.

3. Is drinking green tea healthy?

Yes. Several studies have shown that green tea can help manage weight, reduce skin inflammation, and even manage type 2 diabetes.

4. Identify some immune-boosting vitamins?

Vitamin C is a powerful immune booster. Vitamin B6 also plays a role in the biochemical reactions in your immune system. Vitamin E is another great antioxidant that helps your body fight infections.

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