5 Best Foods to Boost Immunity Naturally

1. Citrus Fruits – A Vitamin C Powerhouse

Food like oranges, lemons, grapefruits and limes are known as citrus fruits. These foods are highly rich in vitamin C. Which helps us to produce white blood cells in our body. White blood cells are the key to fighting infections or viruses in our body. Since our body doesn’t produce Vitamin C naturally so we need to take it through food like citrus fruits.

The Daily recommendation for adults is:

• • 75 mg for women

• • 90 mg for men

How to Include citrus fruits in our daily diet:

• • We can drink fresh orange juice (most preferably in the morning).

• • We can add lemon or lime juice to warm water or tea.

• • We can Include grapefruit as a snack meal.

2. Garlic – A Natural Antibiotic

Garlic brings its own unique flavor in food. People have been using it for medical purposes for a long time. It’s also a very good source for treating high blood pressure.

Garlic is known as a powerful immune booster because it contains a heavy concentration of sulfur-containing compounds, such as allicin which has antiviral, antibacterial, and anti-inflammatory properties. It also helps lower blood pressure and improve heart health.

The daily recommendation for garlic intake is same for both males and females. However, health condition and metabolism may vary. Pregnant or breastfeeding women should consult a doctor before taking large amount of garlic.

The recommended amount of garlic for adults is:

• • Raw Garlic: 1–2 cloves per day (each clove is about 3–5 grams).

• • Garlic Powder: 600–1,200 mg per day

How to Include in Your Diet:

• • We can add minced garlic to soups or curries.

• • Eating raw garlic with honey is a great option for an immunity boost.

3. Ginger – Fights Inflammation

Ginger is a flowering plant that is widely used as a spice and for medicinal purposes especially by Southeast Asian peoples. Ginger contains essential nutrients such as Gingerol, Vitamins and Minerals as well

• • Gingerol – A bioactive compound responsible for its antioxidant and anti-inflammatory effects.

• • Vitamins – Small amounts of Vitamin C, B6, and other antioxidants.

• • Minerals – Magnesium, potassium, calcium, and iron.

Daily recommendation for an adult:

• • Fresh Ginger: 1 to 2 teaspoons.

• • Dried Ginger Powder: 1/2 to 1 teaspoon (1–2 grams).

• • Ginger Tea: 1 to 2 cups per day.

How to Include in Your Diet:

• • We can drink ginger tea with lemon and honey.

• •  Adding fresh ginger to soups and curries.

4. Yogurt – Supports Gut Health

If we want a strong immune system, we need to improve our gut health yogurt is highly loaded with probiotics (good bacteria) and essential nutrients such as vitamin D and zinc, that really help us maintain our gut health and also enhance our immune function.

Yogurt is such a nutrient-rich food that can support our overall health. Introducing it in our daily diet can enhance digestion, immunity, and bone health while providing essential nutrients for well-being.

Daily recommended intake:

• • Adults: 1 to 2 servings per day (one serving = 150–200 grams)

• • Children: 1 serving per day

How to Include in Your Diet:

• • We can eat yogurt as a snack meal.

• • We can also take it as a morning meal with granola and honey.

5. Almonds – Rich in Vitamin E

Almond is a seed of a tree named Prunus dulcis tree and it contains essential nutrients, including healthy fats, protein, vitamins, and minerals, Almonds are also highly rich in vitamin E riboflavin, and L-carnitine, which contribute to improve the memory function (Brain).

The healthy fats such as monounsaturated fats and antioxidants helps to lower the bad cholesterol (LDL) while boosting good cholesterol (HDL) which reduce the risk of heart disease.

Daily recommended intake

• • Adults: 15–20 almonds per day

• • Children: 10–15 almonds per day

How to Include in Your Diet:

• • Try to eat a handful of almonds daily.

• • We can add chopped almonds on oatmeal or yogurt.

Final Thoughts

A well-balanced diet really helps a lot to stay healthy and boost our immune system, which will help us to fight infections and stay strong year-around but along with proper nutrition diet remember to:

•  Stay hydrated
•  Get enough sleep
•  Exercise regularly
•  Manage stress

Which of these foods do you eat? Let us know in the comments!