A Healthy Routine Of 10 Natural Foods That Can Boost Your Immunity


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“Survival of the fittest,” reminds us how immunity has always been an essential part of the survival strategy. When we used to live in the wild, our life choices were different, and we were more into natural food items. This had made us live and helped us survive through those days, alongside other wild animals. With more detachment from that life, we have grown more fragile, more accustomed to diseases. The ongoing pandemic is a check that one’s immunity must be strong to overcome the virus.

Thus, we must go back to the old techniques and focus on more organic products. The fast revolution can change life patterns but could never replace natural foods. As we look back and peek into our more immune selves, we should count the natural food substances that will help improve our immune system and fight certain illnesses

An Ode To A Healthy Routine, Ten Natural Foods To Boost Your Immunity:



Papaya has its origin in Central America and Mexico. However, it is now grown in many other places throughout the world. It is loaded with Vitamin C and has 157% of the daily recommended amount of Vitamin C in a single papaya. The enzyme papain, found in papaya, can help break down robust protein chains found in muscle meat. Additionally, papaya contains amounts of Potassium, antioxidants, Vitamin A, and B. The possible health benefits of including papaya in your daily diet include a reduced risk of heart diseases, lowering blood pressure, and improving blood glucose control in people with diabetes



Commercial blueberries, both wild and cultivated, are all native to North America. It contains a type of plant pigment flavonoid called anthocyanin, which has antioxidant properties. These can help in boosting a person’s immune system. The fiber, Potassium, folate, vitamin C and B6, and phytonutrient content in blueberries supports heart health. Researchers have also concluded that people taking food enriched with flavonoids are at a lesser risk of common cold diseases and respiratory tract infections.



Garlic, which is native to Central Asia and north-eastern Iran, is one of the most used spices to add extra food. Through years, people have treated garlic as an immunity-boosting elixir that treats various illnesses, including the common cold, flu. One clove of garlic has 5 mg of calcium, 12mg of Potassium, and enough amounts of sulphuric compounds to battle all bacterial life. Eating raw garlic can reduce cholesterol, lower blood pressure, along with killing parasites in our bodies.



This yellow spice is used by many people while cooking. It does much more than simply adding color and taste to one’s food. This root has medicinal values and can help in improving a person’s immunity. The benefits are due to the presence of amounts of a compound called curcumin that has antioxidant and anti-inflammatory effects. Curcumin boosts brain-derived neurotrophic factor, which is linked to improved brain functions. It also reduces the additional risk of brain diseases.



Broccoli is another source of vitamin C, and it belongs to the cabbage family. Packed with Vitamins A, C, and E along with fibers and antioxidants, Broccoli is one of the healthiest vegetables you can add on your list. 100g of Broccoli contains more amounts of Vitamin C than many other citrus fruits. The nutrients remain preserved if eaten raw or steamed. The Vitamin C present builds collagen, which forms body tissue and bone, and helps in the healing of cuts and wounds.



Ginger root or ginger is widely used as a spice and folk medicine. For ages, ginger has been trusted by people to help in reducing inflammation. This quality helps curing sore throats, joint pains, flu, common cold, and many other inflammatory illnesses. Research has shown that ginger helps the immune system perform optimally, by boosting it when it is underactive, or suppressing it when it is overactive. The gingerol compound found in ginger helps in decreasing chronic pain and also lowers cholesterol. Additionally, ginger is also known to reduce nausea. 



Spinach is a superfood, with tons of nutrients in a low-calorie package. It is packed with beta-carotene that increases the infection-fighting capability of your immune system. It contains many essential nutrients, including antioxidants, flavonoids, and Vitamin C and E. This vegetable, rich in calcium, iron, magnesium, and Potassium can be easily included in the diet. Eating this green leafy vegetable may benefit eye health, reduce oxidative stress, and reduce blood pressure levels, among other health functions

8-Sweet Potato


Sweet potato, which is native to Central or South America, is rich in beta-carotene, a type of antioxidant that gives the skin of the potatoes its orangish color. It is highly nutritious and a great source of fiber, vitamins, and minerals. The fiber and antioxidants in sweet potatoes are known to be advantageous to gut health. Beta-carotene, which is a source of Vitamin A, helps make the skin healthy and may even protect from skin damage due to the sun’s harmful ultraviolet rays.

9-Citrus Fruits

Citrus fruits

Citrus fruits are known for their Vitamin C content. Most people turn to citrus fruits after catching a cold, because vitamin C helps build the immune system and assist in the formation of white blood cells that are key in fighting infections. Research shows that vitamin C can decrease respiratory tract infections and help during pneumonia, malaria, and diarrhea. On the other hand, antioxidants can help reduce oxidative stress and prevent damage to your immune cells. Citrus fruits include limes, lemons, oranges, and others. As the human body does not store vitamin C, one needs daily doses of citrus fruits to keep the levels up.

10-Red Bell Pepper


Red Bell Peppers contain twice as much amount of vitamin C when compared to citrus fruits. Besides boosting immunity, Vitamin C might also help in improving the quality of your skin. It is also high in carotenoids, thus are suitable for both skin and eyes and can also fight many forms of cancer. It is a healthy addition to diet and can also reduce the risk of several chronic diseases.

Wrapping Up

Apart from the above ten natural foods, apple, green tea, and other food substances like almonds can also enrich your diet plan. Natural food items help in boosting immunity, and thus eating organic is better.

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