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21 Best Immune System Boosters

21 Best Immune System Boosters

Do you have any idea about immune system boosters? May be or not. So let’s get to know about the Best Immune System Boosters.
The immune system is one of the most important systems in the human body. Because it keeps our body healthy from diseases and attacks from foreign invaders. Therefore you need to add immune system boosters for your regular meals. There so many vegetables, fruits, and drinks that can help to boost your immune system. Let’s get to know about it.
First of all, let’s see…

What is the immune system?

Immune system act like a network inside the human body. It is interconnected with the different human organs and parts. The main purpose of the immune system is to fight against foreign invaders like Viruses, Bacteria. Not only that it is responsible for destroying abnormal cells (cancer cells) that may be developed in the human body.

It has two lines of defenses

  • Non -Specific (Innate immunity)
  • Specific (Adaptive immunity

According to these two defense lines the process as follows…

  1. Act as a physical barrier – Prevent approach and deny access to the pathogen.
  2. Take action using phagocytes – In here remove the debris and pathogens.
  3. Do immunological surveillance – Destroys the abnormal cells.
  4. Release interferon – Interferons are proteins that can increase the resistance of the cell to viral infection. They help to slow down the spread of the disease.
  5. Do inflammatory responses – As a result, do multiple responses.
  • Blood flow increased
  • Phagocytes activated
  • Complement activated
  • Clotting reaction walls off the region
  • Regional temperature increased
  • Specific defenses activated
   6. Fever – In response to pyrogens ( produced by a bacterium), body temperature rises 37.2 C.

How Immune System Become Weak?

The immune system not only depends on food or supplements. Its functions directly involved with the behaviors of humans. These will make your immune system weak.
  • Lack of sleep
  • Daily intake of alcohol
  • Lack of exercises
  • Higher cholesterol levels
  • Bad food habits
  • Unhealthy weight
Therefore you have a responsibility to build a strong immune system.

Key elements of the immune system boosters

Vitamin C Vitamin E Vitamin A Vitamin D
Folic Acid Selenium Zinc Iron

Here are the best immune system boosters.

1. Citrus Foods

Citrus foods boost your immune system

As we know citrus fruits are one of the best sources of vitamin C. We used to take some vitamin C immediately when we have a cold. Citrus fruits do not only contain Vitamin C. It is rich in other essential nutrients like Calcium, Folate, Vitamin B6, Potassium. If you have regular take of citrus fruits it will boost your immune system and protects you against the foreign invaders.

2. Sweet Potatoes

Sweet potatoes boost your immune system
Most of the time people afraid to eat sweet potatoes because of their sweet name. But sweet potatoes are a full package of various nutrients. It is a good source of vitamin A which directly involved in boosting the immune system.
Medium size of sweet potato contains over four-time recommended daily amount of vitamin A. To maximize the vitamin A absorption eat with little fat like olive oil or butter. And also it is rich in vitamin C and fibers which are key elements of boosting the immune system.
Anyone who interested to improve their health including children, adults also diabetes people can have sweet potatoes without any doubt. Sweet potatoes are the best immune system boosters.

3. Papaya

Papaya boost your immune system

Papaya is like a powerhouse because it is contained a lot of nutrients. You can easily found papaya throughout the year. It is rich in Vitamin C, Vitamin A, and Vitamin E which are considered a powerful antioxidant. Also B Vitamin, folate, and fiber.
Papaya gives it contributes to a healthy immune system. Its vitamin C and A content, it is increased your resistance against cough and cold.

4. Kiwi Fruits

Kiwi fruits boost your immune system

Kiwi fruits are excellent healthy food. Also, it contains ingredients as functional food. Kiwi has an amazing ability to promote good health and immunity. In addition, it protects you from oxidative stress.
Kiwi fruit modulates the immune system in a positive way. Therefore improve the health by reducing symptoms and incidences of colds and influenza.
In addition, average kiwi fruit can provide the daily Vitamin C intake recommended for most of the population. Also kiwi rich in Vitamin E, K and mineral potassium, magnesium, copper as well as fibers which help to boost your immune system.

5. Blueberry

Blue berry boost your immune system
There is two-way antioxidant protection utilized by the human body. They are
  • Physiological endogenous antioxidant mechanism (Naturally happened)
  • Exogenous antioxidants
The blueberry includes exogenous antioxidants. It is an act when consumed. Also slowing or prevents the oxidation. In addition, it is also acting on the inactivation of hepatic detoxification enzymes. Because of that block the activity of viral or bacterial toxins.
Therefore blueberry has a powerful ability to fight against the cold and other bacterial infections.

6. White Button Mushrooms

Buttons mushrooms

You may not believe, but mushrooms have antiviral, antibacterial or anti-tumor properties. Many researches show the intake of white buttons mushrooms innate immunity against tumors and viruses.
In our immunity system there are cells called NK (natural killers.) These cells are special kinds of lymphocytes. They have the ability to kill pathogen infected cells and tumor cells.
So eating white button mushrooms helps to significantly enhance the ability of NK cells.

7. Chocolate


Is there anyone who doesn’t love chocolate?. The main ingredients of chocolate are cocoa and it can influence and boost the immune system. Cocoa rich diets modify T cells functions in the immune system. T cells are responsible for producing cytokines. Some of these cytokines involve the activation of other antigen-specific cells such as TC cells and B cells. B cells synthesize antibodies. They specifically bind the antigen that has triggered the adaptive immune response.
Apart from this chocolate acts as an antioxidant.

8. Almonds


Almonds are rich in Vitamin E. Also it has a higher percentage of other minerals as well. Besides almonds contain all the key elements which boost the immune system.
Daily intake of two almonds will lead you to a strong and healthy immune system.

9. Ginseng


Ginseng is one of the most popular herbs in East Asia. This herb can boost general well being and immune functions. The active ingredient of ginseng known as ginsenosides.
Most of the time ginseng use as a tonic. But recent studies show its effect on a wide range of pathological conditions. It promotes the anti-cancer activities and functional improvement of the immune system.

10. Green Tea

Green Tea

Green tea is an ancient beverage very popular among east Asia. In those countries making green tea consider as art. But this art gives us so many health benefits.
In the immune system, T cells are the key immune system modulator cells. Mainly these cells play a key role in the regulation of immune response to cancer. They are responsible for the development of autoimmune conditions and control them. As an example, T cells control the immune response towards transformed cells.
Green tea can enhance the activity of T cells in the immune system.

11. Watermelon


Watermelon identifies as a health-promoting fruit. It contains a huge amount of water. Also, watermelon contains phytochemicals, such as lycopene and Beta- carotene. They are powerful antioxidants. And also they can boost immune system functions. Furthermore, they inhibit the progression of some cancers. While giving fresh and sweetness to your body watermelon act as the best immune system boosters.

12. Salmon


Salmon is a rich source of omega 3 fatty acids. It plays multiple roles in immune cells. Helps to derived inflammatory mediator production. Besides, salmon directly influence the activation of immune cells associated with T cell responses.
The low diet of omega 3 will leads to chronic inflammatory conditions and autoimmune diseases. So salmon is one of the best immune system boosters that you can easily have.

13. Coriander Seeds

Coriander Seeds

Recent researchers have scientifically proven that coriander can boost your immune system. By cultural experience in most, the South Asian countries use coriander seeds tea for the cold.
Not only that coriander has anti-inflammatory factors. Daily intake of coriander powder will improve the growth and performance of the immune system.

14. Pomegranate


Pomegranate has high carbohydrate and protein content. Also, it contains a sufficient amount of Vitamin C and E. We already know Vitamin C is a beneficial element of the immune system as well as blood clotting. Because of that pomegranate fight against the viral attacks.
Taking a regular glass of pomegranate juice can minimize the infections. Because of that, the immune system can be enhanced.

15. Spinach

Spinach boost your immune system

Spinach is a higher source of Vitamin A, C, K, and Folate. And also minerals Calcium, Iron, and Potassium. Besides spinach improve the antioxidant activities which are positive effects on immune functions.
Most importantly spinach contains glutathione. These glutathione major functions are boosting the immune system, support liver health, and protect DNA from oxidation.
Don’t hesitate to eat spinach, it will definitely give you a healthy life.

16. Ginger


Many Asian countries use ginger as a treatment for upper respiratory illnesses. Also, they used to chew some ginger pieces for throat illnesses and cold. They never miss having a cup of ginger tea at least once a day.
Ginger contains polysaccharides. This ingredient of water extract has the ability to decrease coughing. Besides ginger ingredients actively involved with the immune functioning.

17. Sunflower Seeds

Sunflower seeds boost your immune system

When we see a sunflower our inner felling become bright. Because it gives a very bright feeling. Like that sunflower seeds increase the brightness of your immune system.
Sunflower seeds have high oily content. It’s is very well known about the richness of Vitamin E. It is also an excellent source of Selenium which is rare to find. It reduces the risk of certain cancers. More importantly, it is one of the key elements of boosting the immune system. Sunflower seeds are one of the best immune system boosters, that you can easily have.

18. Turmeric

The people who love to eat curries are very well known about the turmeric. But it is not only a spice that makes food delicious but also giving various health benefits.
Turmeric has amazing healing and anti-cancer properties. It also includes anti-inflammatory compounds. Furthermore, turmeric limits the impact of upper GI (Gastrointestinal) diseases like irritable bowel syndrome.
Also, turmeric helps to Arthritis management, Diabetes management, and cholesterol regulations.

19. Garlic

Some people love garlic, some are not. But it is good if you love garlic. Because garlic secretly improves your health in various aspects. In fact, not only garlic bulbs but also garlic leaves have the ability to boost your immune system.
Garlic contains the number of sulfur compounds including allicin. So garlic acts as an anti-inflammatory food. Therefore it prevents free radical damage from limiting inflammation. So garlic plays a huge character as one of the best immune system boosters.

20. Shellfish

Shellfish boost your immune system

Zinc is one of the key elements that boost our immune system. Also, Zinc deficiency can result in suppression of T cell function in the immune system.
Shellfish are excellent sources of Zinc. But remember to maintain adequate zinc levels. Because if you take an excessive amount of zinc also shown the negative impact on immune system activities.

21. Protein-Rich Sources

Protein boost your immune system

Protein act as another best immune system booster. Many studies and experiments have shown back, the lack of high-quality protein leads to several immune-related problems. Because of this immune cells maybe get damaged. Besides, it will be a reason for the inability of the body to make antibodies. You need to provide amino acids for the body taking enough protein. Because it stimulates the immune functions well.

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