11 Foods That Keep Your Immunity Going


It takes not just an apple a day to keep the doctor away. You need a variety of foods to help you to fight diseases and keep your immunity pepped up. It’s your immunity which is the natural defender against disease, and fortunately you need not travel far to pick and choose your immunity booster foods. They are easily available in your local groceries and many foods work in synergy with your body to ward off the big ‘D’.



Yoghurt not only tastes yummy but is loaded with ‘friendly’ bacteria called probiotics that help to ward off other unwanted organisms in the intestinal tract, keeping the digestive system clean and well-functioning. Although probiotics are commercially available in the form of pills, yoghurt, being a natural source, is better absorbed and assimilated.


Cruciferous vegetables

Cauliflower, cabbage, broccoli and brussel sprouts are rich in choline, an essential micronutrient, as well as in anti-oxidants, especially glutathione. They are especially beneficial in keeping the digestive tract healthy and upbeat.


Barley and Oats

Both these foods have high beta-glucan content. Beta-glucan is the soluble fibre which has antimicrobial as well as anti-oxidative properties. Plus, both barley and oats also help to keep glucose levels in check, reduce blood pressure and beat high cholesterol.



Mushrooms contain an important anti-oxidant, ergothioneine, that has been seen to be particularly beneficial for white as well as red blood cells. Additionally, mushrooms have been observed in many studies to have anti-cancer properties.


Sweet Potato

Sweet potato, eaten along with its skin is rich in beta carotene which is a primary source for vitamin A. Vitamin A plays an important role in formation of the protective layers of skin and mucous membranes, protecting the body from many infections. Other foods rich in vitamin A include carrot, squash, pumpkin, etc.



Watermelon is one of the healthiest fruits around. Loaded with water, minerals and vitamins, this red miracle is a treat on the taste buds as well as for your immune system.



Garlic contains an active compound called allicin that has anti-microbial properties. Having garlic daily has been known to reduce chances of intestinal and rectal cancers too.



This incredible spice has lots of goodness hidden within it. Used in the natural or powdered form, it has the power to fight different types of organisms, including bacteria, fungi and viruses.



Tea has the natural amino acid, L- theanine that helps to specifically boost immunity conferred by T-Cells of the body. Additionally, anti-oxidants in tea have amazing reparative and healing properties. Whether you have white, yellow, green or black tea, the bottomline is tea is great for health.


Chicken Broth

Chicken broth contains an amino acid called cysteine that helps fight infections. The natural saltiness helps to thin the mucus lining especially when you suffer from cold or flu symptoms.



Shell fish such as oysters, lobsters, crabs, clams, etc. are formidable sources of selenium that helps the body to fight infections especially those caused by viruses. Salmon, mackerel, herring, etc. on the other hand, are rich in omega 3 fatty acids that help in prevent flu and inflammatory diseases.

A great immunity is not just about eating well. It is about eating right. With these easily available superfoods, you can be rest assured for protection from disease.

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