20 Foods That Increase Immunity Naturally

Protect yourself from viruses and illness with these 20 foods that increase your immunity naturally.

1) Whole Grains

Whole grains have anti-inflammatory properties that boost healthy bacteria in the gut, increasing your immunity.

2) Citrus Fruits

Oranges, tangerines, lemons and other citrus fruits are packed with Vitamin C that strengthens your immune system.

3) Bone Broth

A broth made with animal bones (like chicken bones) can help you get over your cold by improving immune system. According to studies, chicken bone broth produces anti-inflammatory effects on the body.

4) Mushrooms

Research suggests that mushrooms are great for boosting immunity. One study found participants who ate mushrooms every day for four weeks to have a greater number of immunity-boosting T-cells.

5) Kefir

Kefir is a fermented drink with healthy bacteria that may boost the immune system. One study showed drinking Kefir regularly helps increase antioxidant activity, reduce inflammation, and combats bacteria.

6) Rosemary

Rosemary is a great herb to brings your cooking to the next level. However, it is also antioxidant-rich. The herb also has anti-inflammatory properties that support a healthy immune system.

7) Almonds

Almonds are packed with healthy fats and vitamins like Vitamin E and C. Eating half-cup of shelled almonds will provide you with 100% of the recommended daily amount of Vitamin E.

8) Poultry

Poultry like chicken and turkey are rich in Vitamin B6. This vitamin is important for helping your body produce healthy red blood cells. Stock from poultry also contain nutrients that boost gut health and immunity.

9) Tomatoes

Tomatoes are rich in Vitamin C, which we know is beneficial for your immune system. Vitamin C can also help strengthen the body’s T-cells and Phagocytes, two important parts of the immune system.

10) Water

Staying hydrated is one of the first things you need to do if you are feeling sick. Dehydration can have several effects on the body, one of which is a weakened immune system. Doctors suggest adults drink at least eight glasses of water a day.

11) Blueberries

Blueberries contain a flavonoid called Anthocyanin that has antioxidant properties that can improve your immunity. Studies have shown that those who eat flavonoid-rich foods like Blueberries were less likely to catch a cold.

12) Spinach

Spinach, like many of the immunity-boosting foods on this list, is rich in Vitamin C. In addition to this wonderful vitamin, it also contains antioxidants and beta carotene. These two components help support our immune system’s ability to fight off infections.

13) Ginseng Tea

Ginseng tea is gaining popularity in India because of its many proven health benefits. Drinking this tea can help treat the common cold while also strengthening your immune system. This tea is also said to be very calming as it contains anxiety-reducing properties.

14) Elderberries

Elderberries, like many other berries, are rich in antioxidants that protect the body from oxidative stress. According to some studies, Elderberry extract can help block several flu viruses. That said, it has yet to be proven that Elderberries is a cure for COVID-19.

15) Red Bell Peppers

Did you know that Red bell peppers have three times the Vitamin C of Oranges if measured by weight? So, don’t discount this healthy and tasty veggie as an immunity-boosting food. It also contains Beta carotene that helps produce Vitamin A while supporting your body’s immunity.

16) Dark Chocolate

Dark chocolate is a tasty way to boost your immunity. It contains Theobromine, an antioxidant that protects your body from free radical damage. That said, eat dark chocolate in moderation because it’s got plenty of calories and saturated fat.

17) Anise Tea

Anise tea is not a commonly found tea. But if you get some anise from Arunachal Pradesh, you can enjoy its antibacterial, antifungal, and antiviral benefits. Along with these benefits, you also have access to antioxidants that support your immunity when drinking Anise tea.

18) Wild Salmon

Salmon is filled with Zinc that is proven to reduce common cold symptoms. It is also essential for immune cell maturation and its proper functions. According to one study, children who ate a zinc-rich diet experienced fewer colds during winter. Zinc was shown to be effective at reducing the severity and duration of the cold symptoms if taken within the first 24 hours of the cold.

19) Sunflower Seeds

Eating sunflower seeds makes for a nutritious snack that provides you with Magnesium, Phosphorous, and Vitamin E and B6. As mentioned earlier, Vitamin E helps boost and maintain your immune system. Selenium in sunflower seeds may also help combat viral infections like swine flu (H1N1).

20) Pomegranate Juice

Pomegranates are a sweet-tasting fruit that has been used for centuries to promote better health. Ancient Egyptians even used the fruit to help treat infections. These days, experts claim that Pomegranate juice can help your body combat bacteria and viruses like the flu.

Speed Up Your Immunity-Boosting Naturally:

Eating a diet rich in immunity-boosting foods will strengthen your immune system naturally. However, this will be a gradual process and won’t happen overnight.

To speed up this process, you can take the aid of Ayurvedic Immunity Booster supplements. These are made with natural ingredients and formulated to increase your immunity naturally and without side effects. Most of the major brands have an immunity booster, even Dr. Vaidya’s New Age Ayurveda with their Imunoherb Capsules.


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· Vanegas, Sally M., et al. “Substituting Whole Grains for Refined Grains in a 6-Wk Randomized Trial Has a Modest Effect on Gut Microbiota and Immune and Inflammatory Markers of Healthy Adults.” The American Journal of Clinical Nutrition, vol. 105, no. 3, Mar. 2017, pp. 635–50. PubMed, doi:10.3945/ajcn.116.146928.

Publishing, Harvard Health. “Can Vitamin C Prevent a Cold?” Harvard Health, https://www.health.harvard.edu/cold-and-flu/can-vitamin-c-prevent-a-cold. Accessed 18 Feb. 2021.

Dr. Vaidya’s is a new age Ayurvedic products company founded by a family with 150 years of Ayurvedic heritage.