Food that Boosts the Immune System
                     Top Foods 
That Boost 
Our Immune 
System
Which Foods Boost Immune System
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2022
INTRODUCTIO
N
Our immune system is our first-line defense 
system. It protects our body from any kind of 
foreign bacteria or disease-causing pathogens. 
It consists of white blood cells, antibodies, and 
other chemicals. The road to a strong defense 
system is through the food we consume. Here 
we have described our top immunity-boosting 
foods
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Incorporating these 
immune booster foods 
into your diet will help 
you in boosting your 
immune system.
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01 Ginger
It is anti-inflammatory in nature.
• A rich source of antioxidants that can help 
with arthritis. It helps with sore throats and 
nausea. The consumption of ginger tea helps 
in relieving menstrual cramps.
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02 
Turmeric
Known as the golden spice, turmeric is filled with 
immunity-boosting properties.
• It is rich in curcumin, which is a powerful 
antioxidant. It possesses antibacterial, 
antiviral, antiseptic, and wound-healing 
properties. It relieves you from the pain caused 
by rheumatoid arthritis and osteoporosis.
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03 Citrus 
Fruits
Citrus fruits are loaded with Vitamin C, which 
aids in the production of white blood cells. 
Vitamin C, present in citrus fruits, provides relief 
from the common cold. It also helps in 
combating bacterial and viral infections. E.g., 
lemon, lime, orange, etc.
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04 Red Bell 
Pepper
If you don’t want to consume sugar in any 
form, then red bell pepper is the best source of 
vitamin C. It also contains beta-carotene, 
which is a precursor of vitamin A, hence great 
for your eye health.
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05 Broccoli
Broccoli is loaded with vitamins A, and B 
vitamins (B1, B2, B3, and B6), along with 
vitamins C and E. It is great for your eyes, skin, 
and hair. It is also rich in antioxidants, which 
protect us from free radicals. It is also rich in 
zinc, potassium, magnesium, and iron. These 
properties make it a top immunity-boosting food.
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06 Garlic
It contains allium, which is a potent antioxidant. 
It is known for its antiviral, anti-bacterial, and 
anti-fungal properties. It protects us from free 
radical damage. beneficial in dealing with the 
symptoms of heart disease, cancer, and 
Alzheimer’s disease.
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07 Spinach
Spinach is loaded with vitamins C and E, along 
with a trace amount of vitamin A and flavonoids. 
It is a rich source of iron, which is crucial in 
transporting oxygen. It contains flavonoids that 
protect you from the cold. It is also known to 
enhance your disease-fighting abilities.
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08 Sweet 
Potato
Sweet potatoes are rich in beta-carotene, which 
is a precursor of vitamin A. It is rich in 
antioxidants that combat free radicals, which 
further increases your immunity. It is a rich 
source of fiber that aids in digestion and is also 
great for your skin.
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09 Green 
Tea
Green tea is known for its anti-inflammatory 
properties. It also improves your metabolism, 
aiding in weight loss. It also lowers cholesterol, 
thereby improving your heart health.
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10 Sunflower 
Seeds
Sunflower seeds are rich in vitamins B6 and E, 
which improve the functioning of the immune 
system. It is also rich in magnesium, phosphorus, 
and selenium. Vitamin E, present in sunflower 
seeds, is a powerful antioxidant that protects us 
from free radicals.
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11 Yogurt
It is the best source of probiotics, which is not 
only great for your digestion but also improves 
your immunity. It also contains vitamin D along 
with traces of vitamin B12. It also improves 
your gut microbiome.
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12 
Blueberries
Blackberries are loaded with anthocyanin, 
which is a potent antioxidant. It is great for 
your immunity. It prevents any type of 
respiratory tract infection. It also prevents 
any symptoms of a cold.
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CONCLUSION
07 These are our top twelve 
immunity-boosting foods. 
Include these foods in your 
diet to strengthen your 
immunJeul system.
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Thanks!
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SOURCE: Foods that boost Immune S
ystem 
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2022