Foods to Build Immune System
Esha Dhawan
Apr 16, 2024

Are you on a quest to bolster your overall well-being and immune system? Well, we have a list of natural foods for immune system boost that you can try. While having a balanced diet full of leafy greens, citrus fruits, and proteins is important, incorporating some immunity-boosting foods like chyawanprash, shatavari, moringa powder, and triphala can do wonders.

Join us as we dive into some herbal supplements and foods to build your immune system and embark on a journey towards holistic wellness.

What is Immune System

The immune system is your body's defense mechanism against infections and diseases. Comprising various cells, tissues, and organs, it works together to identify and combat harmful invaders like bacteria, viruses, and other pathogens. A well-functioning immune system is essential for maintaining health and preventing illness.

What are Immunity Boosting Foods?

As you know, our immune system helps our body defend itself against external threats. Thus, immunity boosting foods are those that help strengthen these defenses and support the immune system. These foods contain nutrients, antioxidants, and more to effectively combat infections, illnesses, and external threats. Read further to learn about some foods that boost your immune system.

20 Foods for Immune System Boost

From chyawanprash to green tea, apple cider to moringa and shatavari powder, there are many common foods that are helpful in building stronger immunity. Here are the top 10 immune boosting foods that you must add to your diet for their multitude of benefits:

1. Organic Chyawanprash
2. Moringa Powder
3. Ashwagandha Powder
4. Triphala Powder
5. Immunity-boosting Kadha
6. Apple Cider Vinegar
7. Shatavari Powder
8. Organic Honey
9. Chana Sattu Powder
10. Green Tea
11. Sunflower Seeds
12. Turmeric
13. Olive Oil
14. Dark Chocolate
15. Oats
16. Amla Murabba
17. Desi Cow Ghee
18. Tulsi Leaves
19. Giloy
20. Anandprash

    1. Organic Chyawanprash

    Chyawanprash | Rich Source of Vitamin C | Support Digestion | 500 g by Organic India

    Rich with the ancient wisdom of Ayurveda and Richi Chawan, chyawanprash is the natural elixir that consists of a potent blend of herbs, amla and spices. The benefits of chyawanprash range from boosting immunity, promoting heart health, aiding weight loss and more.

    2. Triphala Powder

    This blend of three fruits helps your digestive system and boosts your immunity at the same time. It is a herbal concoction that has been a part of traditional Ayurvedic medicine for centuries and offers a range of health benefits.

    3. Ashwagandha Powder

    If you are looking for a natural remedy to stress along with weak immunity, turn to Ashwagandha powder. The adaptogenic properties of Ashwagandha make it the perfect stress reliever that can also help induce sleep and improve your memory.

    4. Moringa Powder

    Natural Moringa Powder | 200 g | Boosts Immunity by One Living

    Another excellent addition to your diet to boost immune system is moringa powder. This is because moringa powder benefits include preventing kidney stones, increasing energy levels, fighting bacterial infections and much more.

    5. Immunity-boosting Kadha

    Next up, here’s a drink to boost immune system that is infused with spices like ginger, cloves, and cinnamon. An immunity-boosting kadha can help relieve a sore throat, aid in digestion and even relieve stress which makes it a highly potent drink.

    6. Apple Cider Vinegar

    Here’s another immunity-boosting drink that offers a multitude of health benefits. Apple Cider vinegar benefits your health by fostering a healthy gut as you know, your gut is directly linked to your immunity. In addition, this drink helps build a robust immune system, reduces dandruff and lowers cholesterol.

    7. Shatavari Powder

    Shatavari is an extremely powerful herb that is known for its immunity-boosting properties. There are many shatavari benefits for women and men, such as supporting reproductive wellness and hormonal harmony that make it a holistic immunity food you must add to your diet.

    8. Organic Honey

    If you are looking for a natural sweetener that is also a food to build immune system, try organic honey. Apart from being delicious, honey also provides antimicrobial properties that make it a versatile ingredient for your overall well-being.

    9. Chana Sattu Powder

    Chana Sattu, cherished in traditional Indian households for centuries, is an immunity-boosting superfood. This versatile ingredient is a fantastic summer coolant as well as a plant-based protein for vegetarians that helps in building muscle and a robust immunity.

    10. Green Tea

    Lastly, green tea is the ultimate drink to boost immune system that you can easily incorporate into your daily diet. Rich in antioxidants, green tea is a refreshing beverage that can help you begin a healthy lifestyle and enhance your immune system.

    11. Sunflower Seeds

    These tiny seeds are rich in vitamin E, an antioxidant that helps maintain immune function and skin health. They also provide essential nutrients like magnesium and selenium, supporting overall well-being.

    12. Turmeric

    Known for its active compound curcumin, turmeric offers powerful anti-inflammatory and antioxidant properties. It helps modulate the immune response, promoting better defense against infections and diseases.

    13. Olive Oil

     A staple in Mediterranean diets, olive oil is packed with antioxidants like vitamin E. It supports heart health and helps in strengthening the immune system by reducing inflammation.

    14. Dark Chocolate

     Beyond its amazing taste, dark chocolate contains flavonoids that act as antioxidants. Regular consumption can improve immune function, enhance heart health, and even boost mood.

    15. Oats

     Rich in beta-glucan, oats support immune function by activating immune cells. They also help regulate cholesterol levels and promote gut health, which is crucial for overall immunity.

    16. Amla Murabba

    Amla, or Indian gooseberry, is a potent source of vitamin C and antioxidants. Amla murabba, a traditional Indian preparation, boosts immunity, aids digestion, and enhances skin health due to its high nutrient content.

    17. Desi Cow Ghee

    A2 Cow Ghee | 500 ml | Golden Danedar Desi Ghee by Jivika Naturals

    Clarified butter made from cow's milk, desi ghee contains butyric acid and fat-soluble vitamins (A, D, E, and K). It supports gut health, improves nutrient absorption, and strengthens the immune system.

    18. Tulsi Leaves

    Also known as holy basil, tulsi is revered in Ayurveda for its antimicrobial and adaptogenic properties. Consuming tulsi leaves or tea helps boost immunity, reduce stress, and promote overall well-being.

    19. Giloy

    Neem Giloy Brew | Stress Relief and Immunity Booster | 100 g by Satmya

    A herb in Ayurvedic medicine, giloy is known for its rejuvenating properties. It helps in purifying blood, boosting immunity, and combating various infections due to its antioxidant-rich composition.

    20. Anandprash

    Anandprash | Immunity Booster | 100 g by Varaahi

    Anandprash is a traditional Ayurvedic formulation containing honey, ghee, and a variety of herbs like amla, ashwagandha, and tulsi. It enhances immunity, provides essential nutrients, and supports overall health.

    Best Foods to Boost Your Immunity During Monsoon

    During the monsoon season, it's essential to fortify your immune system with foods that enhance resilience against illnesses. Incorporate plenty of fresh fruits and vegetables rich in vitamin C, such as amla, oranges, and bell peppers. Opt for warm soups and herbal teas to soothe and hydrate and limit intake of sugary and processed foods that can weaken immune function. 

    Other Ways to Boost Your Immune System Naturally

    In addition to dietary changes, try to adopt these lifestyle practices to strengthen your immune system naturally:

    • Stay Hydrated: Drink sufficient water and herbal teas throughout the day to flush out toxins.
    • Prioritize Sleep: Aim for 7-9 hours of quality sleep each night to support immune function and overall well-being. 
    • Regular Exercise: Engage in moderate physical activity like brisk walking, yoga, or swimming to enhance circulation and immune cell activity.
    • Manage Stress: Practice stress-relieving techniques such as meditation, and deep breathing to lower cortisol levels and boost immunity.

    The Takeaway

    The journey towards stronger immunity may seem long, but it can yield significant results over time. By incorporating these immunity boosting foods and drinks into your diet, you can enjoy the promise of holistic wellness and fortify your body's natural defenses. Embrace these natural supplements and immunity boosters and embark on a health journey with Amala Earth.

    FAQs on Foods That Boost the Immune System

    Foods high in vitamin C, like amla and citrus fruits, are known to boost immunity rapidly due to their potent antioxidant properties.

    Amla (Indian gooseberry) stands out for its exceptionally high vitamin C content, making it one of the best foods to enhance immunity.

    Turmeric, honey, ginger, and garlic are excellent choices due to their antibacterial and antiviral properties that help combat coughs and colds.

    Women can benefit from foods rich in iron (like spinach), vitamin D (found in fortified foods), and probiotics (such as yogurt) to support immune health.

    Adults should focus on a balanced diet that includes whole grains, lean proteins, colorful fruits and vegetables, and healthy fats like olive oil to strengthen immunity.

    Indian spices like turmeric, ginger, and garlic, along with local superfoods like amla and tulsi, are key in enhancing immunity through traditional culinary practices.

    Some drinks to boost the immune system include green tea, apple cider vinegar, kadha, and kahwa tea. In addition, having vegetable and fruit juices can also be good for the body and refreshing in summers.

    For kids, including colorful fruits, vegetables, nuts, and yogurt in their diet to support their developing immune systems is an excellent idea. Some more immunity-boosting foods for kids include dry fruits, jaggery, and oats.

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