10 Proven foods that can strengthen your immune system


The human body encounters various threats on a daily basis in the form of germs, mechanical injuries, and dust. God has blessed mankind with a strong army of cells called the Immune system. This incredible system protects the body from all these dangers. 70 to 80% of our immune system depends on our gut. If this defense system is strong, the person’s digestive and nervous system will also be strong and he will not get sick. We can strengthen our immune system and stay safe and sound with the help of a healthy diet. Let’s explore 10 healthy foods that can strengthen your immune system.


Lemon is an amazing citrus fruit that is rich in Vitamin C. It also has a small amount of protein, minerals, and Fiber (pectin). The presence of Vitamin C in it makes it a natural antioxidant that prevents bacterial infections and its growth in our body. It prevents chest congestion and throat infection. It helps in difficult breathing by making our lungs strong. The hikers are normally advised to add lemon in their diet so that they can easily climb up the mountains without any trouble in breathing. It also reduces the chances of heart failure while keeping blood pressure normal.

Lemon Free Photo

You can add it to your daily routine in the form of juice. Few drops of lemon juice in your salads and cuisines will not only enhance the flavor of your food but it will strengthen your immune system too by providing the required energy.


Honey is another powerful gift of nature that mankind has on earth. It is also called ‘The Paradise Food.’ The honey bee is a unique creature that collects nectar from different fruits and flowers and prepares a hive after untiring efforts. This hive is a natural factory that produces the healthiest sweet honey. It has water, sugar, Vitamins, Sodium, Potassium, Zinc, Copper, Magnesium, Selenium, Chromium, and Copper.

The daily intake of honey boosts up the immune system. It kills harmful germs and gives energy to the body. It also regulates the breathing process. The healthy nutrients in it make the bones strong. It is the best medicine for throat infection and dry cough.

Eating one teaspoon of honey in the morning is very healthy. You can also take one teaspoon of honey in Luke warm water to increase the immunity of your body.

3) FIG

Fig is a very tasty and healthy fruit. It is also called ‘The Heaven’s Food.’ It is rich in Vitamins, Fiber, Magnesium, Iron, Calcium, Sodium, Iron, and Chlorine. It is white or dark in color. Inside it, there are tiny cream-colored grains. Its anti-oxidative property improves the function of the immune system.

Fig cut in half Free Photo

It is eaten in dried or fresh form. Some people make jam from figs and use it for breakfast. The habit of eating 2 or 3 figs in the morning will give instant energy to your body and it will easily fight against the germs. It will remove the fatigue and improves the function of the intestines in your body. It is also observed that there are fewer chances of chest cancer in people who eat fig daily. So don’t forget to add figs in your diet to strengthen your immune system.


Yogurt is a dairy product that is rich in calcium and protein. We get it from milk when a body-friendly bacteria undergo a chemical process. It plays an important role in making our immune system strong. It keeps our gut healthy by improving the digestion. It also protects our body against germs by increasing the white blood cells.

Almost all nutritionists recommend eating yogurt daily at breakfast. It is taken in the afternoon too but it is not healthy to eat it at night. Those who don’t like to drink milk for their daily calcium intake can eat yogurt. You can add it to a salad or eat it with honey. If you have the savory tongue, you can add it to the mint sauce. So, develop the habit of eating yogurt in breakfast and shield yourself against germs.


Fish is another tasty and healthy addition to the list of healthy foods. It is the major source of Omega -3 fatty acids. It also has Calcium, Phosphorus, Potassium, Iron, Magnesium, Iodine, and Zinc. Among all fishes, Tuna, Simon, and Trout are rich in Omega-3 fatty acids.

Grilled salmon fish and various vegetables on wood table Premium Photo

It improves the function of the immune system. It prevents heart attack and makes the blood flow better in the vessels and veins. It reduces the risk of autoimmune disorders. People who eat fish stay healthy and don’t suffer from depression. Baked fish is healthier as compared to deep-fried fish. So, add baked or smoked fish in your diet.


Red bell pepper has more amount of Vitamin C than citrus fruits. It has Water, Vitamin A, Lycopene, Protein, and Fiber. It is a complete pack of antioxidants. It offers tremendous health benefits.

Close-up of green and red bell pepper Free Photo

Red bell pepper is an important food as it increases the overall immunity of the body. The rich amount of Vitamin C in it helps the body to fight against harmful entries like Viruses. People who eat red bell pepper don’t get ill often. It also strengthens the eye muscles and prevents eye disorders. Its sweet crispy nature and adorable color make it prominent in salads and portions of pasta. The addition of this amazing food will keep you strong and healthy forever.


Spinach holds a significant place in the health industry. It is the bright green colored vegetable that has Iron, Vitamin C, Vitamin E, Omega-3, Calcium, Magnesium, Iron, and Manganese.  It also has Alpha lipoic acid, Lutein, and Beta carotene. Thus, it is the powerhouse of nutrients.

Spinach plays a vital role in strengthening the immune system. Its antioxidant property helps the body to stop the entry of harmful germs. It gives strength to the body and regulates the flow of blood in the body. The doctors recommend weak and sensitive people to eat spinach. It is beneficial to add it to salads. You can also cook it. So, boost up the energy in your body by adding it to your diet chart.


Edible mushrooms are rich in Calcium, Fiber, Vitamin C, Vitamin D, Potassium, and Selenium. The presence of Selenium in it makes the immune system strong and helps the body to fight against germs.

The dietitians and nutritionists always recommend to eat it because of its benefits. It prevents the growth of cancer cells by regulating the cell growth cycle. The intake of mushrooms will fill up energy in your body. Don’t forget to add it in salads, pizzas or make a tasty curry of it.

Brown cremini mushroom, 3d set isolated on white Premium Vector



Raw garlic is another energy booster. It is rich in Vitamin B6, Vitamin C, Selenium, and Fiber. It has a small amount of Calcium, Iron, Potassium, and Phosphorus. It is the immune system friendly vegetable and it guards the body against Viruses and bacteria.

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In ancient times, people used to chew raw garlic to stay away from all kinds of diseases. One chopped raw garlic is better than any energy tablet as the presence of Allicin in it will improve the overall function of your body. So, develop the habit of eating raw garlic daily.

10) OATS

Oats contain Beta –Glucan, Vitamin B6, Manganese, Sodium, Zinc, Iron, and Potassium. It is a light food and a complete meal. It digests easily. Oats make the immune system strong and help to remove the toxins from the body.

Close-up of oat flakes Free Photo

Its daily intake lowers blood sugar. It increases the production of nitric oxide that improves the circulation of blood. Those who eat oats daily in breakfast become as strong as an Ox.


Imagine how fit your nervous system would be if you will eat these immune strengthening foods.

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