If you get sick or infected more often with minor infections,then it could be a sign of a weak immune system. The immune system is our body’s army ,which fights against viruses ,bacteria ,and other diseases. But did you know that there are certain foods that may strengthen your immune system? Most of the blogs and articles have mentioned mart,garlic,and ginger to boost the immunity and ignored the gastrointestinal health,seasonal foods,and cooking methods playing the pivotal role in boosting the immunity.

In this blog we are going to cover all the foods, cooking methods,and secrete recipes that will make your immunity supper strong based on scientific evidence.

1)Immunity boosting food:How does the immune system work.

The immune system is a complex network of cells ,white blood cells(WBC),antibodies,and tissues that help bacteria and fight against diseases and infections which keeps the body healthy. However, malnutrition and bad habits weaken it.

2)Best Immunity Boosting Foods for a Stronger Immune System.

Foods that include vitamin C are considered good for boosting the immune system. Spinich contains vitamin C is a common misconception among the people. In reality, some vegetables contain three times more vitamin C than spinach. Red capsicum contains 128mg vitamin, guava 228 mg, papaya 60 mg ,and kiwi 92 mg. These foods are very beneficial for increasing the production of white blood cells(WBC), and good for the skin and eye health.

2.1 Gut health and immunity: prebiotic and probiotic

Research shows that 70% of the immune system lies in the gut. If the gut is not healthy, then it makes it difficult to fight diseases. Prebiotic foods such as Geek yougurt and Korean pickles ameliorate gut health. Prebiotic drinks like kefer,barley and chia seeds are helpful to clean the stomach. Drinking a spoonful chia seeds at night makes your stomach strong and healthy. A 50 year old local woman in the UK has practised this method for two months and attained incredible results in easing the constipation(Daily post).

2.2 Antiviral herbs and spices

The literature shows that tumeric and ginger possess antiviral properties ,but except these there are various other ingredients that have such antiviral properties like elderberry heavily used for reducing the severity of the flu. Oregano oil has antibacterial properties ,and astragalus roots are commonly used in Chinese medicines. The scientific research study has shown that elderberries have witnessed 46% more results against H1N1 virus(2016). The research conducted in 2024 using a controlled trial method considering overweight adults has found improved gut health after consuming elderberry juice of one week (PMC).

2.3 Foods rich in zinc to boost immunity

It has been observed in many studies that zinc has imemnse potential to improve the production of white blood cells. Studies have shown that multiple things including pumpkin seeds,meat chicken,and chia seeds are filled with a huge amount of zinc. One study published in an American journal of medicines showed that pumpkin seeds contain 7.6mg zinc followed by chia seeds with 4.6mg,and meat chicken 2.3mg. Doctors advised to consume zinc in moderate amounts as excess amounts can weaken the immune system. The case was reported in Noida India where a woman has been admitted to a local hospital for her gut health and skin problem. Reportedly, she has consumed pumpkin seeds for consecutive three months to improve her skin health but she ended with rashes on her face(Daily news).

2.4 Foods and spices to boost immunity in allergic season

Many of the research studies have found onion and apple have great potential to heal seasonal allergies because they are filled with huge amount of zinc. Furthermore, tumeric in spices has anti-inflamatory properties; drinking turmeric milk reduces the inflammation. Indian people have a great tendency to use turmeric milk to heal the viral infections in winter season (NDTV).

4. Right Cooking Methods to Maximize the Benefits of Immunity Boosting Foods

Cooking in the wrong way destroys the benefits we can recieve from consuming foods. Scientific research shows that frying food in oil too much can decrease the benefits .If you fry vegetables in oil for a longer period of time, then it will decrease the vitamins and minerals. Sugar and processed food are very harmful to immunity. Therefore, steam food is most common and nutritious in medical research, as they preserve the nutrients and minerals often lost in boiling. It supports heart health, preserving fiber that adds to digest,helping weight control ,and lowering the risk of food poisoning.

5. Latest Research on Immunity Boosting Foods

Novel research shows that superfoods like shikatte mushrooms are rich in beta glucans .Black seed oil contains thymoquinone and seaweed fucoidan, which fight viruses. One should include shikatte mushrooms into the vegieables and cook it for 5 to 7 minutes to reap the maximum benefit. Black seed oil activates immune cells and supports lungs and respiratory health.

6.Summary: How Immunity Boosting Foods Supports Your Health

what to include in your daily diet ?

In order to boost immunity ,novel research and competent doctors are advising to take warm water along with lemon and honey in the morning. However, in the afternoon salad,red capsicum, spinach,and pumpkin seeds could improve gut health and boost immunity. At night turmeric milk and kefir can add much value.

Important note: diet alone is not sufficient to boost the immunity, stress management, exercise and sleep are very important to attain maximum benefits. If you are sick for a longer period of time then immediately consult with a doctor as diet olone can not cure the disease fully but help you to fight.