8 Immune System Booster Foods You Can Easily Find In Any Kitchen

It is a very common question "how to boost the immune system" and it ends here. Read about these superfoods easily available in your kitchen which can boost your immune system.

immune system booster foods
immune system booster foods

These easily available ayurvedic immune systems boosting food in your kitchen can supercharge both adult’s and kids’ immune systems naturally. Start eating it from today. This can not only prevent you from getting infection but also can cure many ailments

1. Amla (Indian gooseberry)

The great Indian Gooseberry stands at the first position in the immunity boosting super food. Ayurveda suggest having amla everyday to avoid disease. Amla is one superfood contain highest amount of vitamin C, it have 17times more vitamin c than promogranete and 8 times than orange.

Indian Gooseberry (Amla) stands at the first position in the immunity boosting super food
Indian Gooseberry the immunity boosting super food ( All pictures licensed from freepik.com)

How to take amla

You can have amla as it is, experience the magical taste of sweet by gdrinking a glass of water after eating it.

You can also have it in the form of juice

Amla socked and dried in sugar or jaggery is also good

Amla can also taken in the form of pickle

Benefits of Amla

  • Best immune system boosting food, this is one of the major combination in Chyawanprash
  • Reduce cholesterol level
  • Helps in diabetes
  • Improves liver function
  • Improves eyesight
  • Helps in hair growth
  • Beautify you skin


turmeric-immune system booster food
turmeric-immune system booster food

Turmeric stands the second position with its multiple benefits on human body. It is not only useful for immune boosting but also beneficial for many aliments. Curcumin found in the turmeric is having high medicinal properties. Turmeric have blood thining property, those who are taking blood thinners should be cautios when you have turmeric.

How to take turmeric for immunity boosting

Haldi milk or golden milk:- Mix a tea spoon of turmeric in warm milk and have it before you go to bed

Mix a pinch of ‘haldi’ or turmeric in a glass of warm water and drink

Mixing a pinch of turmeric and black pepper in a table spoon of honey is beneficial for cough and throat infection

Benefits of Turmeric

  • Accelerate immunity of your body
  • Blood-thinning property of turmeric helps in heart problems
  • Fight against infection
  • Clean and rejuvenate liver
  • Reduce inflammation
  • Protect skin and remove skin infection
  • Act as bleach on the skin hence good for removing dark spots on the face
  • Continuous use on face decreases facial hair growth
  • Reduce joint pain due to arthritis

Also read : Ayurveda’s Immunity-boosting Measures For Self-Care During COVID 19


My all-time favourite food. Many people don’t like it to eat raw because of the strong taste. But in India, from ancient time we use this super food. “Allicin” a sulphur rich compound have positive effect on boosting immunity

How to use garlic for immunity boosting

For getting maximum benefit you have to eat it raw. I know you don’t like it, so here is a tip, crush or grind 2 or 3 cloves of garlic and mix it with your food, you barely notice the taste and you gets it benefit.

But if you want to take garlic for reducing your cholesterol level make sure that you chew it in your mouth well before you swallow. Because, for getting the full benefit it need to be mixed well with your saliva

Eating garlic with little amount of salt is beneficial for gastric issues.

Never take garlic with Tea

Benefits of garlic

  • Boost you immunity naturally
  • It flavours the food
  • Beneficial for skin infection
  • Makes your body stronger for fighting against viruses, bacteria and fungi.
  • It prevents thickening of artery walls
  • Reduce blood pressure


People love ginger, ginger tea is very common in India. Ginger is also my personal favourite. Where ever I talk about garlic or ginger I mean about in raw form, not in any powder or paste form. All vegetable have amazing power when you take it in raw form. Then only body can use all beneficial antioxidants available in these foods.

How to use ginger

Even though I told to take it raw, having it in tea is not only give good flavour but also beneficial for our health

Having raw ginger juice with honey can reduce throat irritation and infection

Ginger juice with raw honey is beneficial for gastric issues and menstrual pain in females


  • Antioxidants in ginger boost immunity
  • Reduce inflammation
  • Ease nausea and vomiting.
  • Reduce or cure abdominal pain
  • Beneficial for abdominal cramps due to menstruation
  • Reduce a sore throat

5.Lemon & Other Citrus Fruits

immune system booster foods- citrus fruits
citrus fruits

Role of Vitamin C in keeping your immune system healthy is inevitable.

I have seen many people start taking vitamin c supplements when the get fiver or cold, because they know the role of Vitamin C

Vitamin C renders a major role in the production of WBC (white blood cells). WBC is the front line warriors who act a key role in fighting against infection. Vitamin C or ascorbic acid (AA) has an extensive role in the immune system. Its role in phagocytic cells like neutrophils has been investigated thoroughly and was recently reviewed

Vitamin C is thought to increase the production of white blood cells, which are key to fighting infections. By having any citrus fruit in your diet, easily fix the boost your immune system. There is a wide verity of citrus fruits are available to choose- Lemons, grapefruit, oranges, tangerines, limes, clementines etc

How to use citrus fruits for boosting immunity

Have it in the form of raw juice

Peel orange, add some cold water and blend it, have it fresh and chilled

Take a glass of water, squeeze a lemon, and add honey to taste. Take it in the empty stomach


  • Helps to boost your immune system
  • Helps in weight loss
  • Improves digestion
  • Reduce free radicals in your body
  • Good antioxidant


Tea is a booster to immune system

The antioxidants present in Tea take key role as a booster to immune system. Tea is not only best for immune system but also for cancer prevention. Both green and dark teas are pressed with flavonoids, a kind of cancer prevention agent.

Where green tea truly exceeds expectations is in its degrees of epigallocatechin gallate (EGCG), another incredible cancer prevention agent. Studies shows that EGCG has been shown to enhance immune function. Green tea is additionally a decent wellspring of the amino acid L-theanine. L-theanine may help in the creation of germ- fighting compounds in your T cells.

How to take tea

Boil water, add tea, add sugar to taste and have it

Green tea needs bubbling hot water, add green tea and wait for few minutes. So that the essence will get released from the tea leaves

You can also chill this blend and have it as ice tea

Adding milk in tea will prevent absorption of many beneficial compounds from tea

Benefits of Tea

benefits of green tea
  • EGCG boosts immunity of your body
  • Antioxidants prevent aging
  • Good for your heart


This green leafy vegetable you should include in your food every day. This super food is filled with vitamins A, C and K, magnesium, iron and manganese. Eating this is not only beneficial for your immune system but also for the health of your skin.

How to Take Spinach for Boosting Immune System

You can make spinach juice, blend it and strain it, you may add ginger or lemon to taste, or you can take it as it is. Drink this in empty stomach for good absorption of nutrients

You can cook spinach in steam, cooking in steam keeps it nutrients. Cut into small pieces add some garlic, onion, pinch of turmeric, scraped coconut and salt to taste. Put it in a pan and close it, simply cook it in low flame. Mild cooking allows the release of nutrients from oxalic acid and also helps in the absorption of vitamin A

Benefits of Spinach

  • Super booster for your immunity
  • Beta carotene in spinach increase the ability of immune system to fight against infection
  • Folate in spinach helps your body make new cells and repair DNA
  • Correct anaemia and helps in blood production
  • It increase the oxygen carrying capacity of blood


Like spinach broccoli is also a good source of vitamins A, C, E, K and a rich source of B vitamins including folic acid and is also filled with fibre, antioxidants to fight cancer. It is also have similar benefits of spinach.

How to take Broccoli

Best of eating broccoli is to take it in raw form like using it in a salad.

Cooking it in steam for 2-3 minutes is also a good way to take it

Benefits of Broccoli

  • Improving immunity of your body
  • The fiber in the broccoli helps in digestion and also prevent cancer
  • Increase blood volume by helping in erythropoiesis

You can also see this video for details on more immunity boosting food


Eating only one of these nourishments won’t be sufficient to help fend off this season’s cold virus or different contaminations, regardless of whether you eat it continually.

Eating right is an extraordinary beginning, and there are different things you can do to shield you and your family from this season’s cold virus, cold, and different ailments.