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5 Foods That Can Boost Your Immune System

The coronavirus pandemic has somewhat turned the world’s attention to the immune system, the body’s defence mechanism against disease-causing bacteria, viruses and other organisms that we touch, ingest and inhale every day.

Several studies have stressed the importance of a strong immune system to the human body.

According to the Heart Foundation, New Zealand, when a foreign microbe gets into the body, the body puts up a defence.

Although the immune system is not always successful in preventing microbes from entering the body, it can help to quickly recover from the illness.

According to medical scientists, one of the best ways to stay healthy and boost the immune system is to eat healthy because what one eats is the major factor that determines how healthy one will be.

Eating healthy, antioxidant-rich foods such as fruits and vegetables, whole grains, and lean protein is an important part of maintaining good immune system and health to ward off infection and illness.

The following 10 foods can boost your immune system, although the list is not exhaustive.


Honey’s antioxidant and antibacterial properties help improve the digestive system and boost immunity. It is a powerhouse of antioxidants, which are effective for the removal of free radicals from the body. According to Delhi, India-based nutritionist Anshul Jaibharat, one can start one’s day by adding a spoonful of honey and lemon juice to a cup of warm water. One can drink this cleansing tonic before breakfast to reap honey’s amazing health benefits.


Garlic’s scent tips you off to its many health benefits. The pungent aroma comes from sulphur compounds, including allicin. Scientists believe that allicin may block enzymes involved in infections; some studies suggest that swallowing garlic may ward off colds.

Garlic can be cooked with other foods, although some people can stomach eating a bit like a pill, followed by milk or water. Research has also linked garlic intake to a lower risk of stomach, colon and oesophagus cancers. For a flavour and immunity boost, add garlic to marinades, roasted vegetables or grain bowls.


Half a grapefruit has more than 60 per cent of your daily vitamin C content, and eating grapefruit may also help the body absorb other essential nutrients, such as iron. People who regularly consume foods containing vitamin C may have slightly shorter colds or milder symptoms. For a healthy morning treat, broil grapefruit with a little cinnamon sugar.


Ginger, which is sometimes recommended to treat nausea, is high in both antioxidants and anti-inflammatory properties. A recent review of 60 studies found that ginger might have beneficial effects on ailments like obesity, heart disease and diabetes. It also contains immune-system-supporting compounds like beta-carotene and capsaicin.

You can toss freshly ground ginger into a tofu stir-fry or sip it in your tea.


Lemons are high in compounds called bioflavonoids, which kill cancer-causing free radicals. They also provide vitamin C (you can meet half your daily requirement from one fruit), so adding lemon juice to your meals is an easy strategy for protecting yourself against colds and other infections.

Source : The Punch

(Image : The Punch)


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