Foods to Build Your Immune System

During this unexpected virus outbreak, feeding your body certain foods may help keep your immune system strong.

Including a low-fat, plant-based food in your daily diet can help you boost your immune system. There is evidence that food intake, nutrition and other lifestyle measures influence immune strength and susceptibility to infectious diseases.

If you’re wanting to prevent colds, flu, and other infections, your first step should be to visit your neighbourhood grocery store. You got to plan your meals to include powerful immune system boosters.

Healthy Rootin

Citrus Fruits

As most people turn straight to Vitamin C after they’ve caught a cold, it is a lot helpful as it helps you build your immune system. Vitamin C increases the production of WBCs, which are vital for fighting infections. With a wide range of Vitamin C fruits to choose from, it’s pretty easy to squeeze them to any meal.

Citrus fruits list include:
1. Lemon
2. Mosambi (Citrus limetta)
3. Mandarin
4. Tangerine
5. Galgal (Citron)
6. Grapefruit
7. Bitter Orange
8. Clementine
9. Indian Wild Orange (Citrus indica)
10. Lime

Healthy Rootin citrus fruit


The golden spice turmeric is known for its anti-oxidant and anti-inflammatory qualities. Curcumin is the compound present in turmeric which is a very potent agent and helps in healing of wounds and infections. This is the main reason why it is often suggested to have turmeric milk.
Healthy Rootin blog turmeric

Red Bell Peppers

These are rich in Vitamin C — almost 3 times as much as Florida Orange! They’re also a rich source of beta carotene. Besides enhancing your immune system, Vitamin C helps you maintain healthy skin. Beta carotene, which your body converts into vitamin A, helps keep your eyes and skin healthy.
Healthy Rootin blog red bell

Natural Anti- virus Foods

Tulsi leaves, star anise, amla, spinach, ginger and garlic are some of the natural anti-virus food items which gives protection from seasonal flu as well. For boosting immunity and flushing out toxins, a Tulsi drink which can simply be made by boiling three to four leaves in water is a great immunity builder.
Healthy Rootin blog anti virus


Broccoli is a vegetable that is supercharged with vitamins A, C, E and minerals. It is packed with fibre and many other antioxidants making it one of the healthiest food that you can put on your plate.

Healthy Rootin blog brocolli

Zinc Supplements

Zinc helps your immune system and metabolism function. You can include it in your diet through cashews, almonds, pumpkin seeds, chickpeas, among others

Healthy Rootin blog zinc


Yoghurt stimulates your immune system to help fight diseases. Additionally, yoghurt is a great source of vitamin D. Vitamin D helps you regulate the immune system and it boosts our body’s natural defences against diseases.

Healthy Rootin blog yoghurt

Additional ways to boost your Immunity

Variety is the key to proper nutrition. Eating just one of these foods won’t be enough to help you fight off the flu or other infections, even if eaten constantly. 

It is important to pay attention to serving sizes and daily intake so that you don’t get too much of a single nutrient and too little of others.

Eating right is a great beginning and there are various other things you could do to boost your immunity.

"Let Food Be Thy Medicine and
Medicine Be Thy Food”

Connect With Us on Social Media Platform