Foods that Boost Your Immune System

Foods that Boost Your Immune System
Foods that Boost Your Immune System

The immune system is your body’s natural defence system against infections and diseases. It is a network of biological systems that work together to respond to viruses, bacteria, and other pathogens that enter the body. Like other things in the body, a good diet is essential for a strong immune system. But, before we get to the immune-boosting foods, let’s take a look at how our immune system works.

How Does the Immune System Function?

When a microbe enters the body, the innate immune system goes into overdrive to protect the body. Viruses, bacteria, fungi, and worms are examples of microorganisms. The physical barriers against these infections are skin, chemical barriers (proteins), and white blood cells.

Mucous membranes are the inner linings of the respiratory and digestive tracts. They secrete mucus, which aids in the capture of minute microbes and particles. These tracts also feature tiny hair-like projections that capture particles and provide physical protection.

Furthermore, the stomach has glands that create hydrochloric acid (HCl). It is powerful enough to eliminate any unwanted bacteria or infections that may have entered the body through eating. [1]

The human body also manufactures antimicrobial proteins that aid in the non-specific defence mechanism. When a microbe enters the body, it causes the production of these proteins to be activated. The infection is then broken down, and these proteins eliminate the dangerous infectious agents.

The large intestine contains colonies of beneficial gut bacteria that are beneficial to the body and do not cause illness or disease. These gut bacteria secrete a variety of proteins that help them survive by removing potentially hazardous microorganisms from the body.

Q Shield Immunity Booster

We all know the importance of keeping our immune systems healthy and active. But it is not always easy to do so in this day and age. It is a full-time job to try and dodge all of the harmful toxins that we are exposed to, while at the same time living up to our daily responsibilities. With that in mind, an effective immunity booster is a must. We reviewed a number of immunity boosters and found Q Shield Immunity Booster one the most effective.

Nutrients’ Role in Immune System Boosting

The minerals and vitamins we consume help the complete human body work together. As a result, they play an important role in the development of our immune system. According to one study, vitamin A, D, C, E, B6, B12, and minerals such as zinc, iron, and selenium are to blame for the resistance.

Flavonoids, retinoids, and antioxidants are found in a variety of foods. These chemicals boost the immune system’s ability to fight off various illnesses. Minerals such as iron, zinc, and selenium, on the other hand, aid to stimulate the body’s reaction to infections by assisting in the creation and operation of immune cells.

The Top Immune-Supporting Foods

Foods to Boost Your Immune System

Citrus Fruits

Citrus fruits, such as grapefruit, oranges, tangerines, and lemons, are high in vitamin C. Vitamin C helps your immune system fight off the common cold. Furthermore, it contributes to a rise in the number of white blood cells, which are the main infection-fighting warriors. Citrus fruits provide our bodies with an easy source of vitamin C.

Vitamin C is a heat-sensitive vitamin. As a result, if you want to reap the full advantages of vitamin C, eat these foods uncooked.

Red Bell Peppers

Red bell peppers are red due to the presence of beta carotene. They’re an excellent source of beta carotene and vitamin C. When you take beta carotene, your body transforms it into vitamin A.

According to research, vitamin A is a necessary ingredient for the skin and eyes. Vision cells are found in the inner membrane of our eyes. Retinol (vitamin A) is required for these cells to operate properly. Vitamin A improves cell health and the life cycle, which leads to better vision. [2]

Red Bell Pepper Nutritional Value

Red bell pepper provides the following nutrients in 100 grammes:

kilocalories: 31
0.3 g fat
1 g protein
6 g carbohydrate
2.1g of fibre


Broccoli contains a lot of vitamins and minerals. It is abundant in vitamin A, C, and E, as well as dietary fibres and other antioxidants.

Vitamin A is a superfood for the eyes, and it aids in the improvement of vision by enhancing the function of the cone cells in the eyes. At the same time, vitamin C protects the cells from common cold symptoms.

According to studies, vitamin E is an antioxidant that protects against oxidative damage. Oxidative damage is the deterioration of cells caused by a lack of oxygen delivery, which occurs as a result of an increase in free radicals.

Free radicals are molecules that bind to oxygen in the blood and deprive healthy cells of it. Antioxidants aid in the elimination of free radicals, lowering oxidative stress.

Broccoli Nutritional Value For 100g of broccoli:

kilocalories: 34
6.64 g carbohydrate
2.82 g protein
2.6 gm fibre

Broccoli is best consumed by steaming it and combining it with other steamed vegetables in salads. Almost all of the nutrients are kept in this manner.

Also Read – Q Shield Immunity Booster+ Reviews: A Safe And Natural Immunity Booster!


Spinach is a superfood high in antioxidants, beta carotene, and iron. These nutrients aid in the immune system’s function and the body’s ability to fight infections.

Spinach is a great source of iron. Iron is required by the body for the production of healthy immune cells as well as their maturation. According to one study, iron is important for strengthening immunity and fighting infections.

It also contributes in the synthesis of haemoglobin. Haemoglobin is required in the blood for optimal oxygen transport to the body’s cells and organs.

Spinach Nutritional Value

100 grammes of raw spinach includes the following nutrients:

Protein: 2.86g Calories: 23kCal
2.2gm of fibre
3.6gm carbohydrate
99mg calcium
2.71mg iron

Cooking spinach as little as possible preserves all of its nutritional worth. The body absorbs retinol (vitamin A) more easily this way.


Carrots are high in nutrients, which provide numerous health benefits while also boosting your immune system. They are also high in vitamin A and dietary fibre.

Vitamin A is a retinoid that is essential for the cone cells in the eyes, therefore it can assist improve your vision. It is also one of the most important micronutrients for the development of mucus-producing cells.

According to one study, vitamin A has numerous anti-inflammatory properties. These antioxidants aid in immune function and have therapeutic effects in the treatment of a variety of illnesses.

Carrots include dietary fibre, which helps keep the stomach clean and healthy by stimulating the growth of good bacteria. The amount of hazardous and beneficial gut bacteria in the intestine can be maintained with the help of good bacteria. As a result, it has the potential to minimise infections.

Carrot Nutritional Value

Carrots contain the following nutrients in 100 grammes:

41 kilocalories
0.93gm protein
9.58gm carbohydrate
0.24g fat
2.8gm of fibre
33mg calcium
835g vitamin A
13.2g vitamin K
42mg sodium


Turmeric is a key component in many Asian dishes and is frequently utilised both in and out of the kitchen. It has numerous medicinal properties and is quite useful to one’s health. You can take it orally or use it topically. It’s a brilliant yellow liquid with anti-inflammatory qualities. It also aids in the treatment of osteoarthritis and rheumatoid arthritis symptoms.

Turmeric contains anti-inflammatory qualities, which reduces muscle soreness greatly, according to study. It is due to the presence of a molecule called curcumin, which is found in turmeric. This chemical is also beneficial to the immune system.

Turmeric Nutritional Value For 100g of turmeric:

Calories: 312kCalories from Fat: 3.2g
67g carbohydrate
9.7g protein
55mg iron
168 mg calcium
0.1mg vitamin B6
0.7mg vitamin C
27mg sodium


Garlic has been used for centuries as both a food and a medicinal. It offers numerous health benefits. It may, for example, lower the risk of heart disease, improve cognitive health, and boost the immune system.

According to studies, the different chemicals found in garlic have a good effect on the immune system and can assist to boost it. It aids in the stimulation of certain cells that are responsible for the initial line of defence against any illnesses or diseases that enter the body.

Garlic’s Nutritional Value

Garlic includes the following nutrients in 100 grammes:

149 kilocalories
0.5g of fat
33g carbohydrate
6.4g protein
181mg calcium
401mg potassium
1.7mg iron
25mg Magnesium

Button Mushrooms

Button mushrooms are high in protein, amino acids, vitamins, minerals, and fibre while being low in calories. According to research, white button mushrooms may boost immune function by raising the synthesis of antiviral and other proteins secreted by cells as they work to defend and repair tissue.

Furthermore, antioxidants such as selenium serve to support immunological function and protect bodily cells from disease-causing damage. Mushrooms are also high in vitamin D, which is essential for the immune system.

Button mushrooms are particularly high in Vitamin B complexes including niacin, thiamine, and riboflavin. Furthermore, it is a good source of zinc and selenium.

Zinc and selenium are important nutrients for maintaining a healthy immune system. Furthermore, research indicates that mushrooms have anticancer, antiviral, and antibacterial activities. Because they have the ability to influence the actions of immune cells.

Button Mushroom Nutritional Value

One cup (54g) of button mushrooms contains:

17 kilocalories
0.3g of fat
4g Carbohydrates, 0.8g Protein
2.1g dietary fibre
1 gramme of sugar
273mg potassium
4.8mcg vitamin D

Greek Yogurt

Greek yoghurt is a nutrient-dense food supplement. It has a high concentration of milk proteins, vitamin D, calcium, and gut microbes. Gut bacteria are necessary for maintaining a healthy habitat for other beneficial bacteria in the gut and for better food absorption.

Gut bacteria can greatly lower the quantity of dangerous microorganisms. As a result, it reduces the likelihood of contracting an infection and other digestive issues.

Greek Yogurt’s Nutritional Value

There are the following ingredients in a 100g box of Greek yoghurt:

117 kilocalories
9.19g fat
10.05g protein
5.04g Carbohydrates
55mg sodium
131mg calcium
0.8mg vitamin C


Salmon is classified as a fish. It has a lot of protein, vitamin D, B6, omega-3 fatty acids, and magnesium.

Vitamin D is required for proper immunological function and bone health. Furthermore, vitamin D has the ability to activate immunological cells. Vitamin D deficiency, according to study, may increase susceptibility to illnesses.

Salmon is also high in protein, which is a necessary building block for the body and muscles. Proteins derived from amino acids can trigger certain immune cells.

Salmon’s Nutritional Value

According to the USDA, 85 grammes of uncooked salmon fish contains:

121 milligrammes of calories
5.4g of fat
37.4 mg sodium
0g Carbohydrates
17g protein


Avocados are high in nutrients and include a variety of vitamins, minerals, and other minerals that are useful to the human body. Furthermore, avocados naturally contain 6g of fat per serving, which can aid in the absorption of vitamin A, D, and E, all of which are immune-boosting elements.

Avocados are also high in Vitamin B6, which is necessary for the production of antibodies. Antibodies are formed when your body senses an illness or pathogen; they aid in the elimination of the infection.

Avocado Nutritional Value

Avocados, in 100g, contain:

160 kilocalories
14.6g fat
9g Carbohydrates
2g protein
10mg vitamin C
0.3mg vitamin B6
485mg potassium
29mg Magnesium
0.6mg iron
146mcg vitamin A
12mg calcium


Beetroot contains a variety of vitamins, minerals, and antioxidants that are beneficial to the immune system. Beetroot also contains vitamin C, zinc, and iron. Vitamin C protects the body from cold symptoms, while zinc and iron stimulate immune cells.

Iron is also necessary for proper blood circulation in the body. Furthermore, iron aids in a variety of metabolic events in immune cells. It is connected with haemoglobin, for example, and aids in its delivery to healthy cells and organs.

Beetroot Nutritional Value

100g beetroot has the following nutrients:

Calories: 43,500
0.2g of fat
10g Carbohydrates
1.6g protein
325mg potassium
4.9mg vitamin C
0.1mg vitamin B6
0.8mg iron
Sodium content: 78mg


Pomegranate contains a high concentration of antioxidants in the form of phenols. Antioxidants are required by the organism in order to minimise oxidative stress generated by free radicals. Free radicals are chemicals that attach to oxygen in the blood, preventing it from reaching the body’s healthy cells. As a result, oxidative stress occurs.

Pomegranates are also high in vitamin C, which is necessary for the immune system to function properly. Furthermore, it has numerous anti-inflammatory properties on the body and boosts the immune system.

Pomegranate Nutritional Value

Pomegranate (100g) provides the following nutrients:

Fats: 1.2g Calories: 83kCal
19g Carbohydrates
1.7g protein
10.2mg vitamin C
236mg potassium
0.1mg vitamin B6
12mg Magnesium
0.3mg iron
10mg calcium


Tomatoes are another immune-boosting food that is found in many foods we eat on a regular basis. They can be eaten fresh or cooked, as a soup or a salad. They are a good source of vitamin C.

One medium-sized tomato has up to 16 mg of vitamin C, which is more than enough for a day’s worth of consumption. Vitamin C aids in the treatment of flu symptoms by reducing inflammation and other symptoms.

Tomato Nutritional Value

100 g of raw tomato includes the following nutrients:

18 calories
95 percent water
0.9 gramme protein
Carbs: 3.9 grammes
2.6 grammes of sugar
1.2 grammes of fibre
0.2 gramme of fat


Blueberries, like citrus fruits and tomatoes, are high in antioxidants and vitamin C. It has a favourable effect on the immune system due to its anti-inflammatory qualities. Furthermore, vitamin C is an important component of the immune system and can protect you from a variety of infections.

Antioxidants are essential for the body because they aid in the elimination of free radicals and the prevention of oxidative stress. They also maintain a proper flow of oxygen to numerous body areas.

Blueberries’ Nutritional Value

Blueberries contain the following nutrients in 100 grammes:

Fats: 0.3g Calories: 57kCal
14g Carbohydrates
0.7g protein
9.7mg vitamin C
0.1mg vitamin B6
0.3mg iron

Also Read – Giloy Health Benefits, Nutrients, Side Effects, Recipes, and More

Foods to Avoid if You Want a Strong Immune System

Plain White Bread

The glycemic index of white bread is high. That is, it has the ability to convert complex carbohydrates into blood sugar (glucose) and thus raise blood sugar levels. As a result, it is unhealthy, especially for persons with diabetes. It can also cause inflammation and impair the body’s capacity to repair and protect itself.


We’ve all heard that eating too many sweets, sugar, and candies is bad for your health. It can also wreak havoc on your immune system. Too much sugar can impair the body’s ability to fight infections, germs, and bacteria.

Processed Food

Processed foods contain a lot of salt, sodium, and preservatives. According to studies, eating fast food and processed foods twice a day causes severe immunological deficits.

Carbonated beverages

Soda and cold drinks include a lot of sugar and preservatives, as does carbonated water. It can have a negative impact on your health and immune system.

The carbonated component, for example, can destroy the dental enamel, which protects the nerves and gums from numerous illnesses. It can also damage the gastrointestinal lining, which has a negative impact on gut health.

In conclusion

There are numerous natural ways to boost your immune system without using additional drugs. Eating a nutritious diet may assist to increase immunity.

Many vegetables and fruits, for example, are high in vitamins and minerals, which are necessary building blocks for the immune system. It is the body’s defence mechanism.

As a result, it is critical to consume a variety of vegetables and fruits in order to obtain a complete spectrum of nutrients.

Q Shield Immunity Booster

We all know the importance of keeping our immune systems healthy and active. But it is not always easy to do so in this day and age. It is a full-time job to try and dodge all of the harmful toxins that we are exposed to, while at the same time living up to our daily responsibilities. With that in mind, an effective immunity booster is a must. We reviewed a number of immunity boosters and found Q Shield Immunity Booster one the most effective.

Frequently Asked Questions

Q. How can I strengthen my immune system?

A. There are numerous strategies to strengthen your immune system. The most effective method, however, is to eat a well-balanced diet. You should eat a wide variety of fruits and vegetables. They can provide you with all of the minerals and vitamins you need to maintain a healthy immune system.

Q. What are the top ten immune-stimulating foods?

A. Yogurt, salmon, carrots, citrus fruits, spinach, and button mushrooms are some foods that can help you enhance your immune system because they are high in critical vitamins and minerals. Turmeric, garlic, tomatoes, avocados, and broccoli all have the same effect.

Q: Which is the most effective immune booster?

A. According to nutritional qualities, spinach is one of the most effective immune boosters. It is a vitamin and iron-rich superfood. Furthermore, it aids in the formation of immune cells and their proper function, making it an effective immune booster.

Q. What foods have antiviral properties?

Fruits, vegetables, fermented foods and probiotics, olive oil, fish, nuts and seeds, herbs, roots, fungus, amino acids, peptides, and cyclotides are all antiviral foods. Furthermore, moderate exercise on a daily basis may minimise virus risk and improve sleep quality.

Garlic is an excellent antiviral food. It possesses numerous anti-inflammatory and antiviral effects. Furthermore, it can treat some infections and eliminate bacteria that cause tuberculosis, pneumonia, herpes, and other diseases.

Q. What causes the immune system to deteriorate?

A. Consuming too much sugar might weaken the immune system. It impairs the body’s capacity to fight diseases and pathogens. Aside from that, smoking, drinking, and bad nutrition can all deplete your immune system.

Q. Which fruit is beneficial to immunity?

A. A variety of fruits can help increase immunity. Citrus fruits, on the other hand, are the finest for increasing immunity. They are high in vitamin C, which helps increase immunity. Blueberries are another fruit that can aid. They are high in vitamin C and include antioxidants that help the immune system.

Q. What is the name of the vegetable that boosts immunity?

Broccoli is high in nutrients. It provides nutrients that our bodies need to maintain a healthy immune system. Furthermore, because it is high in vitamin C, spinach is a good vegetable for boosting immunity. It also contains antioxidants and beta carotene, which may help the body fight infections.

Q. Do bananas help with immunity?

A. Of course. Bananas are high in iron, zinc, vitamin A, and selenium. All of these nutrients are required by our bodies to rebuild a damaged immune system.

Q. What are the three foods you should never eat?

A. A nutrient-dense, well-rounded diet helps your immune system, but a diet low in nutrients and high in ultra-processed foods degrades immunological function.

As a result, you should avoid eating certain foods. White bread, processed foods, and fizzy beverages are just a few examples of things to avoid. In the long run, these meals might seriously weaken the immune system.

Q. Does chicken help with immunity?

A. Because chicken is a high-quality bioavailable protein source, it cannot specifically help you build your immunity. It can help you improve your general health, which can lead to a lower risk of infection.

Q. What beverages help your immune system?

A. Turmeric milk is helpful to the body since it has anti-inflammatory properties. You can also drink probiotic drinks to boost your gut bacteria population, which can aid your immune system.

Q. What are the top five ways to strengthen your immune system?

A. Being physically active, getting enough sleep, and taking supplementary supplements are all strategies to stay healthy and develop resistance to strengthen your immune system. Eating a balanced diet and being mindful of what you eat can also assist.

Q. Does milk help with immunity?

A. Of course. Milk provides immune-boosting elements such as probiotics, vitamin D, and immunoglobulins. They also lower the possibility of allergies. Furthermore, it can help minimise the risk of cardiovascular disease and stroke.

Milk also contains magnesium and potassium, which can help lower blood pressure and improve blood flow to essential organs. Furthermore, vitamin D in milk promotes the healthy synthesis of immune cells.

Q. Does boiled egg improve one’s immune system?

A. Of course. Eggs are high in vitamin A, B12, and selenium, all of which help to develop the immune system. When the body comes into contact with an illness, these nutrients guarantee that the immune cells function effectively.

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