remedies to boost immunity

Immunity is a very important factor for a healthy living. You need good immunity if you do not want to fall sick. When there is a flu spreading in your area, office or at school, apart from staying hygiene, you need to boost your immunity.

You need a balanced amount of vitamins and minerals to increase your immunity. You can boost your immunity by taking supplements like medicine and health drinks, but increasing immunity naturally is the best thing to do.

Let us see which foods can help you boost your immunity.


You need a lot of probiotics to increase your immunity. Easy and best way to consume probiotics is through yogurt. Fresh yogurt is rich in healthy or good bacteria that keeps your intestines free from harmful bacteria. Consuming one cup (100ml) of yogurt every day can help your body produce more white blood cells that can fight diseases.



Garlic contains many necessary minerals and vitamins that help you stay healthy and fight diseases. Consuming garlic regularly along with your everyday diet will improve your heart health and regulated blood pressure. It contains a phytonutrient – allicin, which helps to maintain a good overall health.



Fruits like lemon, oranges, sweet lime and mandarins are loaded with vitamin C. This vitamin helps our body to fight cough, cold and flu. Consuming good amount of citrus fruits can help you boost Vitamin C. This will also supply enough amount of minerals and keep your internal system clean.


Turmeric contains an active compound in it called curcumin. This compound is not only responsible for the yellow color in turmeric but it also provides a lot of benefits. It acts as an anti-fungal, anti-bacterial and anti-viral agent.

Regular inclusion of turmeric in your diet will help you boost your immunity and fight diseases effectively. Turmeric is also a powerful anti-oxidant and anti-inflammatory herb used for many medicinal purposes.


Ginger is a root just like turmeric. Ginger also has properties that can be used to treat inflammation, infections and flu. Ginger extract boosts immunity and aids smooth digestion. Continuous consumption of ginger can protect and effectively fight cough, cold, sore throat and indigestion.


Cruciferous vegetables

Cabbage, cauliflower and broccoli come under popular and frequently used cruciferous vegetables. They provide a phytochemical called – Sulforaphane, which is considered as an effective disease fighter. It also increases the function of liver to flush out the toxins from our body. It improves our immunity by providing good amount of Vitamin A, C and E.


Kiwi is considered one of the anti-oxidants rich fruits. They are very less in calorie and also boost immunity. Like citrus fruits, kiwis are also loaded with Vitamin C. They anti-oxidants in kiwis helps to boost immunity and produce more white blood cells.


Wheatgrass contains many nutrients like beta-carotene, Vitamin C and B, amino acids, calcium, potassium and magnesium. You can consume cold pressed wheat grass in the form of juice. The complex structure of wheat grass helps to flush out toxins from the intestines and increases the performance of liver.


Crabs, Oysters and shellfish

Selenium is an important compound that a healthy body needs. This helps in increasing the production of white blood cells and effectively fight against diseases. Selenium has the ability to prevent and fight cancer. For sea food lovers, shellfish, oysters and crabs can help you boost your immunity.


Nuts like almonds, cashews, walnuts and pistachios are rich in fatty acids and many minerals that our body needs. They are a good source of Vitamin E and selenium. Regular consumption of nuts can improve immunity and also maintain the cholesterol levels. Nuts are also rich in fiber and protein. Click here to know about the benefits of nuts.

Carrot, pumpkin and sweet potato

Vitamin A is very important for having healthy vision and skin. They also play an important role in building healthy bones. Vegetables like carrots, pumpkin and sweet potato are rich source of Vitamin A. Regular consumption of these vegetables can boost your immunity to fight against diseases that might affect your eyes and skin. They also contain Beta-carotene that is a good anti-oxidant that keeps your body healthy and young.


Green leafy vegetables

It is important to include green leaves in your daily diet to improve immunity naturally. Leafy vegetables are a good source of iron, Vitamin A, K and B. They are also rich in fiber and helps you have healthy intestines by eliminating constipation.


Mushrooms provide many vitamins and minerals that the body requires. In addition, they help to boost the immunity by promoting more production of white blood cells. Shiitake, maitake, and reishi mushrooms are the varieties that are found to increase immunity. This however is only if you regularly consume mushrooms.


Some tips to stay healthy

  • Expose yourself to sunlight for some time a day to keep yourself active and healthy. Click here to know about importance of sunlight.
  • Drink less alcohol to keep your body safe from damage.
  • Do not smoke.
  • Include more fruits and vegetables in your daily diet.
  • Take enough rest and sleep when you feel tired.
  • Get enough sleep. Try to regularize your sleep routine.

Kripa Sivasubramanian, MBA, earned her Master’s degree in Business. After a long stint in the Technology sector, she took up courses in natural medicine and yoga. Ms. Kripa is certified in Ayurvedic yoga for Dosha. She is also certified by Stanford University School of Medicine in Introduction to Food and Health.