During this global health disaster COVID-19, there no vaccine of medicine that protects you from this RNA-Virus (coronavirus). Only your immune system can protect you by fighting against this deadly virus and there is the need for a strong and healthier immune system. During this situation, you must add the top best food for strengthening the immune system in your routine diet.

Immune system

The immune system protects the body from disease or other potentially harmful foreign entities that cause infection or diseases. The immune system includes body cells, tissues, organs, and proteins. This system attacks and tries to kill as it identifies the unknown entities in the body which includes viruses, bacteria, and parasites. Whenever the immune system found any unknown entity, it releases the antibodies which attack and killed that unknown entity (pathogen) which may be a virus, bacteria, or another parasite. You get ill whenever your immune system fails to release proper antigen against pathogens. Hence proper feeding certain foods to your body can help to keep your immune system healthier and stronger.

Top best food for strengthening the immune system

As you know that only a strong and healthier immune system can protect you from COVID-19, also you are looking for ways to save yourself from flu, colds, phenomena, coronavirus, and other infections, than prepare your diet plan and include top immune-boosting foods in your diet.

How can you improve your immune system?

Your immune system also does excellent work to shield you from microorganisms but sometimes it fails, the pathogen enters your body and makes you sick. Hence the thought of improving your immunity is good, but it is not a single entity it is a complex system so there is the need for a complex plan for improving your immune system, which includes proper diet, physical exercise, and psychological exercise.

Top ten immune boosting foods

According to nutrition experts, above 80% of our immune system is in our intestines, and only making our diet the most effective way to improve your immunity. Here are ten “top best food for strengthening the immune system”.


The garlic is a common ingredient in every kitchen because it has long been used as a flavor booster in different food items including chicken & mutton karahi, vegetables, curries, pizza, pasta, etc. Garlic is the potential to quickly boost the flavor of any dish and cure some of the most severe diseases. According to food expert garlic has the antibacterial and antifungal properties because it contains the Sulphur containing compounds, allicin. Also, the 100 grams of garlic contains approximately 150 calories, 33 grams of carbohydrates, 6.36 grams of protein. Besides, garlic is enriched with vitamin B1, B2, B3, B6, vitamin C, Ca, Fe, Mg, Mn, P, K, Na, and Zn. Therefore, garlic is a health elixir and immunity booster.

Green Tea

Always remember that your health is rooted in your lifestyle and genes, no one food protects you from all parasites, but few foods can boost your energy level and immune system, in which green tea is one of them. But parallel to this you do need to take care of yourself in other ways, such as not smoking, do exercise, and maintaining a healthy diet.

Green Vegetables

Especially leafy green vegetables are packed with vitamins, minerals, and fiber but low in calories, so these are best for skin, eyes, BP, and stress. Also, the spinach is very rich in Vitamin A, C, and K, therefore green vegetables are the most important part of a healthy diet.


This is one of the most important and healthiest species on the planet. During this pandemic, the use of ginger is more beneficial because it helps decrease inflammation, which gives relief in sore throat, joint pain, common cold, flu, nausea. The use of ginger will boost your immune system.


The mushroom is fat-free, low sodium, low calories, and cholesterol-free species on the planet. Mushrooms are packed with vitamins, fiber, and minerals. The mushroom contains Vitamin B and Selenium (a powerful antioxidant), which support your immune system and prevents damage to cells & tissues.


It is a tasty and hearty vegetable, which is very rich in nutrients including Vitamin A, C, E, Antioxidant, and fiber. According to nutrition expert, 100 grams of Broccoli contains 89mg of Vitamin C.

Citrus Fruits

The citrus fruits are characterized by a leathery rind and white pith that encases juicy segments. Mostly these grow on flowering trees and shrubs. These are rich in vitamins A, B, C, K, and minerals like copper, magnesium, potassium & calcium.


Papaya is the fruit of angels, which is rich in vitamin C. It has a wide range of benefits in terms of health making it a perfect fruit choice to include in your diet. Single papaya produces over 200% of your regular vitamin C requirement. It boosts your immune system and your immune system will serve perfectly as protection against multiple diseases and can really render you sick.


Mango has many health benefits. Vitamin A is essential for a healthy immune system and only 165 grams of mango provides 10% of your daily vitamin A. This the season of mango so you must eat mango regularly and boost your immune system.


Apples are the best sources of fiber and natural sugar and you know that an apple a day really can keep the doctor away. Because, it is rich in vitamin A, B-1, B2, C, K, and full of minerals (potassium, iron, manganese & calcium). Regular use of apple helps in weight loss, treating anemia, eyesight, blood sugar level, lowers cholesterol.


Balance diet is essential for a healthier and strong immune system, but regular exercise is the most important parallel to nutritious food eating. Your best balance and nutritious food eating plan, the selection of top best food for strengthening the immune system, and regular physical exercise like Yoga, morning walk, running, the outdoor game will the guaranty of the strengthened immune system.

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Last Updated: June 16, 2020



  1. Feeding your body certain foods, such as citrus, turmeric, ginger, garlic etc may help keep our immune system strong. Thanks for sharing the above list which is quite helpful.

  2. A great list for a vegetarian like me. Happy to see that many of these immune boosting food are already a part of my daily diet.

    • Thank you for sharing this post! We really need this information during these challenging times. We need to do everything possible to help protect and build our immune system against covid19.

  3. All those ingredients are healthy. I have a ‘healthy jar’ where I mix some grated ginger with lemon zest and honey. I take a tea spoon full each morning. It has amazing health benefits.

  4. Having a healthy diet will totally improve your immune system and you will be healthier for sure. Thanks for this detailed list of the best food to eat to stay healthy, I will totally recommend doing yoga also!

  5. At this moment, it is really important to have foods that help us strengthen our immune system(especially to fight with coronavirus). Great article for the present context.

  6. I just love this and am consuming as much healthy foods as possible and all of these are wonderful suggestions. They are so yummy for you and add to that all of the benefits and it is crazy not to make sure to eat these foods as they are good for you in multiple ways!

  7. Very informative and useful post, especially in the light of present public health situation when everybody is investing in boosting their immunity. Being from India, I’m very familiar and an advocate of increasing immunity naturally, food plays the primary role in it. Loved your list and recipes.

  8. I am making sure that greens are always in the plate every meal. Supplements like vitamins are also included to make sure we are getting the right dosage of nutrition.

  9. This is helpful! WE try to be healthier now because of this pandemic. Will make sure to add this food list ours.


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