The strong immune system is a safeguard of our body that protects from different infectious organisms such as Bacterias, Viruses & Fungi. Weaken immune system allow infectious organisms to enter into the body and cause health issues such as cold and flu. Our Immune system is made up of a network of different cells, tissues and organs such as White blood cells, Antibodies, Complement system, Lymphatic system, Spleen, Bone marrow and Thymus. When infectious organisms enter into the body, our immune system start working in harmony and produce antibodies to neutralize infections. To bolster the immune system, here are some of immune boosting “Super Foods”, which are easily available in your nearby super market:


Amla is considered one of the most popular super fruits in the Indian subcontinent and the richest source of Vitamin C, which is helpful in boosting the immune system. Research studies suggest the antioxidant capacity of Amla has been found more than popular fruits such as Pomegranate, Blueberries, Strawberries and Acai.


Turmeric has been always used as an essential ingredient in Indian cuisine and an important herb in Ayurvedic medicines. Turmeric contents an important compound Curcumin, which has anti-inflammatory and immunomodulatory properties.


Ginger is originated in south-east Asia and used as a spice & a medicine also. Gingerols are the bioactive molecules of Ginger and have shown antimicrobial properties to treat infectious diseases. Apart from that, it has anti-inflammatory and anti-oxidative properties for controlling the process of ageing.


Garlic has been used as a medicine for its protective and curative properties. It has immune promoting properties and traditionally has been used to suppress a common cough & cold and in different heart ailments. Allicin is the primary active compound, which is responsible for its major health benefits.

Green Tea

Green Tea is popular as a beverage around the world for its health promoting properties. It contains antioxidants-polyphenols, which destroy cell-damaging free radicals and contain immune supporting properties.

Citrus Fruits

Citrus fruits such as Orange, Lemon, Lime and Grapefruit are excellent sources of immune-boosting Vitamin C. Regular intake of Citrus fruits fulfill the requirement of Vitamin C and help to improvise White blood cells to fight against infections.


Spinach is a good source of various immune boosting ingredients such as Flavonoids, Vitamin C, Vitamin A, Vitamin E and Magnesium. It also contains Folic Acid, which is helpful in pregnancy, heart ailments, brain health and in cell repairing.


The guava is sweet and delicious fruit, cultivated in tropical climates and contains a high amount of Vitamin C, which has an important role in improving the overall immune system. Guava also possesses anti-inflammatory properties that help to inhibit inflammatory molecules.


Watermelon is a good source of vitamins, minerals & amino acids and a source of an excellent antioxidant Glutathione, which strengthens the immune system to fight against infections.


Almonds are considered as one of the premium types of nut and a good source of proven antioxidant Vitamin E. Studies suggest skin of Almonds supports a healthy immune system by improving White blood cells in the body.


Honey has a long history in India for use as a sweetener. It is believed to have anti-microbial properties that help in a sore throat and infections. Regular intake of small amount of Honey in your diet may improve the immune system.


Curd has been in use for a long time as food & medicine both in India. It is a good source of gut-friendly healthy Bacterias-Probiotics and improves not only digestion but also the immune system.


Ashvagandha means ‘‘The Smell and Strength of a Horse’’ and is commonly known as Indian Ginseng also. It is popularly used to reduce stress and to improve the immune system- the body’s defense system against diseases.

How To Improve Immune System Naturally?

Following are some of the key factors to improve the immune system naturally:

Avoid smoking

Regular exercise

Healthy weight

Avoid alcohol or Drink alcohol in moderation

Sound sleep

Stress management

Oral hygiene

Correct hand-washing

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