Foods To Boost Your Immune System Naturally

foods to boost immune system

A powerful immune system is a key part of living a healthy life.  It is the body’s natural defense system to fight off all the viral or bacterial infections and toxic foreign bodies harmful to your body.  It’s like your body’s personal army which is always alert and ready to fight and prevent you from infections or limit your infections. If your immune system becomes weak, then these viruses and bacteria will attack your body and you will start losing your health. With luck, you can simply use foods to boost your immune system.

I managed to improve my immunity naturally by using healthy foods, vitamins, supplements and having a good exercise routine.

Foods To Boost Your Immune System

Include these food items or meals in your diet to give yourself a power booster

Chicken Broth/Stock 

Regularly include this in your weekly lunch or dinner menu. I’m sure you remember your mother or grandmother telling you to eat your Chicken Broth soup when you were sick. It will heal and protect your gut, reduce inflammation and make your bones strong.


Add this spice to your life. Take it in a glass of warm milk at bedtime. It will act as a natural vitamin and strengthen your body.  


 As you all know that oranges are loaded with vitamin C and vitamin C is one of the best vitamins to improve your immunity. So take your oranges, everyone!!

Ginseng Tea 

Ginseng is being used for centuries as a herb which acts as a powerful vitamin. Take Ginseng Tea for a good taste and improve immunity as well.

Dark Chocolate

It contains the antioxidant theobromine, which has been proven to ease coughing. It can be helpful in fighting off your cold.

Cayenne Pepper

They are also filled with beta carotene and antioxidants and consuming it every day can be very beneficial for raising the activity of your immune system.


Add this super vegetable to your diet to boost immunity and prevent yourself from getting sick. It has a chemical sulforaphane which combats free radicals in your body.


It is also a super food that is great for your health. It contains vitamin C and fiber good for digestion.  No wonder Popeye used to eat it!!


Eggs are a good source of protein and are packed with immunity-boosting nutrients.  They also contain vitamin D which is a vital part of improving our immune system.


An apple a day keeps the doctor away. It’s true.

Raw Honey

It’s not only delicious but also very good for you.


It is a good source of protein and has many good nutrients to make you stronger.

Supplements that Help Boost your Immune System

Vitamin D3

If you can’t get it naturally or you don’t have time for outdoor activities in the sun, then you can take it as a supplement. Vitamin D Deficiency is the most common one found in adults. According to a study by MayoClinic, they found as many as 57 percent of adults are deficient from this vitamin. Get yourself tested and then take it according to your doctor’s requirement.

Vitamin C

Your body needs vitamin C for immunity. Many controlled trials have proven that adequate intakes of vitamin C lessen the symptoms and shorten the duration of respiratory infections including the common cold.


One of the most powerful supplements to boost your immune system according to my personal experience and many studies have also proven it. It helps in fighting many types of infections including diarrhea, viral infections, common cold and many others. Some studies have shown Zinc to be very effective in the management of some viral diseases.  

Vitamin B6 and B12

Most powerful vitamins for an energy boost. You will definitely feel a major difference after taking these vitamins if your body is deficient in them. In old times people used to take B12 shots in IV(injection) form for a quick boost of energy. Don’t take any supplement without consulting your Doctor.


This herbal extract is used since ages for the treatment and prevention of various infectious diseases. It’s good for children, the elderly and patients who are immunocompromised.

Note: Please don’t take any supplements without checking the daily dosage intake requirement of each supplement. Over dosage of these supplements can have serious side effects. It’s always best to consult your family doctor and then start your supplements.

Maintain a Healthy Lifestyle

Cut on Alcohol and Smoking

Alcohol and Smoking both are terrible for your body and suppress your immune system. Avoid as much as possible and stay away from DRUGS!!!!!!

Avoid Stress and Fight of Depression

Any stress that you have/take,  if it remains for a long amount of time in your system then it can change into depression. So try to avoid any stress and get out of your depressing life. There are many tips on effectively managing stress and anxiety from your life. Some stressful things become a part of your life like a bad relationship, workplace problems, having a chronic disease or death of a loved one. Find ways to manage these issues and get out of depression. Stress and anxiety suppress your natural immune system.

Join a Gym or Start a Workout Routine

It’s the best thing you can do to your body and mind. Start a low intensity to moderate intensity workout routine which you like. At least exercise 30 to 60 mins every day. It will take all your stress away and is the best thing for a powerful immune system.  When your mind and body are strong your body’s defense to fight infections will also be strong.

Eating Healthy Will Make You Healthy

Avoid junk food that you love, eat them in moderation, keep away from fatty and sugary treats and limit them to once or twice a week. Avoid overeating and have dinner 3 to 4 hours before bedtime

I really improved my immune system with the help of the above tips which I found after a lot of research over the years in order to manage some of my chronic diseases. These natural ways will really help to boost your immune system. It really improved and helped in my situation a lot. I hope my experience helps you too!!!!!

Don’t start using any food items or supplements without consulting with your health care practitioner.


Please enter your comment!
Please enter your name here