{"id":57942,"date":"2021-03-18T15:33:34","date_gmt":"2021-03-18T10:03:34","guid":{"rendered":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/?p=57942"},"modified":"2025-07-08T16:01:24","modified_gmt":"2025-07-08T10:31:24","slug":"5-foods-that-help-you-boost-the-immune-system","status":"publish","type":"post","link":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2021\/03\/18\/5-foods-that-help-you-boost-the-immune-system\/","title":{"rendered":"5 Immunity Booster Foods You Must Include In Your Diet"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">It is vital to have a strong immune system to stay healthy. And to achieve this, you must know about <\/span><span style=\"font-weight: 400;\">immunity booster foods<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2><strong id=\"What-is-the-immune-system?\">What is the immune system?<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">The immune system comprises cells, proteins, and organs with defensive mechanisms to protect the body from foreign invaders such as harmful substances, microbes, and pathogens. That&#8217;s why it is necessary to boost immunity for its smooth functioning.<\/span><\/p>\n<h2><strong id=\"How-can-your-diet-influence-your-immune-system?\">How can your diet influence your immune system?<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Good health and functioning of cells require a balanced diet that prepares the body to fight bacteria and viruses. Weak immunity puts you at risk of developing autoimmune diseases or cancer. It is essential to have a healthy immune system through a diet rich in phytochemicals and other essential nutrients.<\/span><\/p>\n<h2><strong id=\"How-do-you-boost-your-immune-system-naturally?\">How do you boost your immune system?<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Follow the given steps to <\/span><span style=\"font-weight: 400;\">boost your immune system naturally<\/span><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get a minimum of 5 and a maximum of 8 hours of sleep at night.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exposure to sunlight is good for your health.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Laughter is the best medicine, which releases dopamine and can help reduce stress.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Practise good hygiene, like washing your hands before and after eating.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2023\/03\/01\/how-to-maintain-a-balance-diet\/\"><b>Eat a balanced diet<\/b><\/a><span style=\"font-weight: 400;\"> rich in nutrients.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Immunity booster exercises like walking, strength training, and <\/span><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2016\/12\/20\/6-benefits-of-high-intensity-interval-training-hiit\/\"><b>high-intensity interval training (HIIT)<\/b><\/a><span style=\"font-weight: 400;\"> can help you stay active.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quit smoking to prevent respiratory illnesses and increase lung immunity.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid alcohol consumption.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Being overweight can affect the functioning of your body. If the BMI (Body Mass Index) rate in adults is 30 or higher, it is associated with impaired immune functions. So, consume a balanced diet and stay active to manage your weight.<\/span><\/li>\n<\/ul>\n<h2><strong id=\"Try-these-5-immunity-booster-foods-to-improve-your-immunity\">Try these 5 immunity booster foods\u00a0<\/strong><\/h2>\n<p>Here are some of the immunity-boosting foods that you can add to your diet to enhance your immune system:<\/p>\n<ol>\n<li><b> Vitamin C-rich foods<\/b><\/li>\n<\/ol>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-69394 lazyload\" data-src=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2021\/03\/Vitamin-C-rich-Food-1-1.jpg\" alt=\"Vitamin-C-rich_activ living community\" width=\"800\" height=\"533\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/533;\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Citrus fruits are a powerhouse of vitamin C. Fruits such as oranges, kiwi, lemons, grapefruit, and strawberries, and vegetables like broccoli, spinach, and red and green bell peppers are <\/span><span style=\"font-weight: 400;\">immunity booster foods<\/span><span style=\"font-weight: 400;\">. They contain beta carotenes \u2013 a source of vitamin A, that helps keep the skin healthy. The recommended daily amounts are approximately 75 milligrams and 90 milligrams for women and men, respectively.<\/span><\/p>\n<ol start=\"2\">\n<li><b> Garlic<\/b><\/li>\n<\/ol>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-69392 lazyload\" data-src=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2021\/03\/Garlic-1.jpg\" alt=\"Garlic_activ living community\" width=\"800\" height=\"533\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/533;\" \/><span style=\"font-weight: 400;\">Garlic adds extra zing to food and helps the immune system fight germs. It contains allicin which has antibacterial and anti-viral properties. Garlic is also used as a home remedy for colds and illnesses.<\/span><\/p>\n<ol start=\"3\">\n<li><b> Omega-3 fatty acids<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">These keep the immune system in check and are known to suppress inflammation. Omega-3s can protect you from autoimmune disorders. <\/span><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2021\/03\/18\/5-foods-that-help-you-boost-the-immune-system\/\"><b>Immunity booster foods<\/b><\/a><span style=\"font-weight: 400;\"> such as flaxseeds, walnuts, chia seeds, or oily fish (salmon, tuna, and the like) contain omega-3s.<\/span><\/p>\n<ol start=\"4\">\n<li><b> Zinc-rich foods<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">A lack of zinc in your diet is a major factor that causes an age-associated decline in immune function. Zinc is essential for DNA synthesis and cell proliferation. The best food sources of zinc are baked beans, cashew, chickpeas, and raisin bran. Zinc also reduces oxidative stress and decreases the risk of life-threatening infections.<\/span><\/p>\n<ol start=\"5\">\n<li><b> Carotenoids and vitamin E foods<\/b><\/li>\n<\/ol>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-57947 lazyload\" data-src=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2021\/03\/Food-rich-in-vitamin-E-1.jpg\" alt=\"Food rich in vitamin E - Activ Living\" width=\"800\" height=\"533\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/533;\" \/><\/p>\n<p><span style=\"font-weight: 400;\">They are both powerful antioxidants that can be considered the best foods for immunity boosters. When consumed, carotenoids convert into vitamin A. Carotenoid foods for immunity power, like carrots, kale, apricots, papaya, mango, and sweet potato, are better absorbed when cooked or eaten with fat. Vitamin E is crucial for regulating the immune system, especially in older people. Almonds, hazelnuts, peanut butter, and sunflower seeds are some examples.<\/span><\/p>\n<h2><strong id=\"Benefits-of-boosting-the-immune-system\">Benefits of boosting the immune system<\/strong><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-69393 lazyload\" data-src=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2021\/03\/Omega-3-1-1.jpg\" alt=\"Omegaa-3_activ living community\" width=\"800\" height=\"533\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/533;\" \/><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A strong defense against external invaders<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Regulation of the healing process<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Less use of time and energy in fighting diseases<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get healthy and clear skin, hair, and nail<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Your immunity is your defense system, and you need to protect it.\u00a0<\/span><\/p>\n<div class=\"key-takeaway__content-wrap\">\n<h3><\/h3>\n<h3 class=\"key-takeaway__sub-heading\">Key Takeaways<\/h3>\n<div class=\"key-takeaway__content\">\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The immune system comprises cells, proteins, and organs that collaborate to protect the body from foreign invaders, including harmful substances, microbes, and pathogens.\u00a0<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To boost your immunity, incorporate vitamin C-rich foods, garlic, and zinc-rich foods into your diet. <\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Strengthening your immune sy<\/span>stem provides a strong defense against external threats, aids in the healing process, and promotes healthy skin, nails, and hair.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Stay tuned to the Activ Living Community. Keep up to date with the latest health tips and trends through expert videos, podcasts, articles, and much more in<\/span><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/category\/diet-and-nutrition\/\"> <b>nutrition<\/b><\/a><b>,<\/b><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/category\/health-and-fitness\/\"> <b>fitness<\/b><\/a><b>,<\/b><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/category\/mindfulness\/\"> <b>mindfulness<\/b><\/a><b>, and<\/b><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/category\/lifestyle-conditions\/\"> <b>lifestyle conditions<\/b><\/a><span style=\"font-weight: 400;\"> like Asthma, Blood Pressure, Cholesterol, and Diabetes.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>You may also be interested in the following blogs:<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><a 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Calculator<\/span><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>It is vital to have a strong immune system to stay healthy. And to achieve&#8230;<\/p>\n","protected":false},"author":2963,"featured_media":57949,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[4256,833],"tags":[157,201,1463,2400,188],"class_list":["post-57942","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food-facts","category-diet-and-nutrition","tag-balanced-diet","tag-exercise","tag-immune-system","tag-respiratory-illness","tag-vitamin-c"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 Foods That Boost The Immune System<\/title>\n<meta name=\"description\" content=\"To stay healthy, it is important to have a strong immune system. 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