6 Best Natural Foods That Boost your Immunity System

The scary season of colds and flu is coming. This is a time when many of you tend to get sick. How can you strengthen your defense against bacteria roaming freely around your office, shopping malls and even at home?

Delhi’s Top Nutritionist Shiimpy Matharu says that good hygiene, such as good hand and face washing, nutritious food and daily exercise, plays an important role in boosting immunity.

Your overall lifestyle also plays an important role while increasing immunity. You also need to sleep well.

In this article, a leading dietitian and dietitian from Delhi and founder Shiimpy Matharu from Yourdietlounge  talk about natural immune boosting products to help you stay fit.

Citrus Fruits

Most people choose vitamin C after a cold. This is because it helps build the immune system. Vitamin C is known to increase white blood cell production. They are the key to fighting infection. Since your body does not produce or store vitamin C, you need daily vitamin C for continued health. Almost every citrus is packed with vitamin C. Orange, lemon and grapefruit are some of the well-known sources of vitamin C.


Garlic is found in almost every food in the world. It adds a touch of flavor to your food and is a must for your health. Early civilizations saw their value in fighting infections. Garlic also helps lower blood pressure and slows the hardening of the arteries. Garlic enhancing properties appear to be derived from the high concentration of sulfur-containing compounds called allicin.


Spinach is not only on this list because it is full of vitamin C. It is also packed with various antioxidants and beta-carotene, which can increase the immune system’s ability to fight infection. Spinach is the healthiest when cooked as little as possible to preserve its nutrients. Easy cooking improves vitamin A and allows the release of other nutrients from oxalic acid.


Ginger is another ingredient that many people use after illness. Ginger can help reduce inflammation, which can help reduce sore throat and various inflammatory diseases. Ginger can help reduce nausea. Ginger contains heat in the form of gingerol, a family member of capsaicin. Ginger also helps reduce chronic pain and has cholesterol-lowering properties.


Turmeric can be an important ingredient in many curries. But this pale yellow herb has also been used for centuries as an anti-inflammatory agent to treat both osteoarthritis and rheumatoid arthritis. High levels of curcumin that give curcuma its distinctive color can also help reduce muscle damage caused by exercise.


Papaya is a fruit packed with vitamin C. About 224% of the daily recommended amount of vitamin C can be obtained from a single papaya. Papaya also has a digestive enzyme called papain, which has anti-inflammatory effects.

Papayas contain large amounts of potassium, B vitamins and folic acid, all of which are beneficial to overall health.