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Did you know your favorite fruit kiwi solely has potassium, folate, Vitamin C, and Vitamin K? Kiwi’s vitamins can double your white blood cells. Other nutrients help in the proper functioning of the body.

Like kiwi, many fruits combat infection, vegetables increase blood flow, and strengthen your immune system. In this article, we’ve compiled a list of seven immunity-boosting foods that can help you fight diseases and enhance your natural defenses.

1. Citrusy Fruits & Green Vegetables

No list of immunity-boosting food can complete without including citrusy fruits and leafy greens. Either in cold or flu, people resort to citrus fruits for squeezing out Vitamin C as it increases WBC production that helps in fighting viral infections. The human body doesn’t store Vitamin C. Hence one should eat citrus fruits like orange, limes, and grapes daily. Apart from these juicy fruits, a few leafy vegetables also bag Vitamin C. Tangy tomatoes, luxuriant kale, rich broccoli, green spinach, and tempting bell pepper tops the list of vegetables consisting of the vitamin in a larger portion. Pro tip – eat these vegetable raw. The heat slims down the vitamin during cooking.

2. Cannabis…

The world is under the rage of coronavirus, and with no treatments and vaccines known, one can only focus on improving immunity. Surprisingly, a drug-herb can be useful as a natural medicine to boost immunity! When we say this, we’re enlightening cannabis’ use for circulating your WBC count. The cannabinoids in the cannabis edibles or extracts magnify the immunogenicity in tumor cells, resulting in a better immune system. A study also supports the claim by exploring the health effects of cannabis. Cannabis acts as immunotherapy as they impact hematopoiesis, too!

3. Seafood and Poultry…

Seafood items comprise omega-3 fatty acids that can level up the WBCs in the body. Fishes like shellfish, sardines, salmon, mackerel, and herring have omega-3 fatty acids. Cod and tuna are full of Vitamin A. Scallops, lobster, sea-bass, and shrimp can fulfill your body’s iodine needs. Besides these, seafood can supply zinc, calcium, selenium, magnesium, Vitamin B, and Vitamin D.

Like some seafood, a few poultry food items have magical powers to heal your immunity. Ancient India and Southeast Asia countries have been demonstrating the use of chicken soup in sickness from 7,000 to 10,000 years ago. The poultry in soup reduces inflammation and helps in curing. Turkey and other poultry food have high Vitamin B6, which helps the body make fresh and strong red blood cells.

4. Garlic and Onion…

No kitchen in the world is deprived of garlic because people use it as both medicine and food. Garlic has a history of several therapeutic impacts on the human body. Whether you like the sulfur smell of garlic or not, eating it can benefit your health significantly. When you smash or cut garlic, it produces a sulfur compound called allicin. It has immune-boosting qualities. Even onions have quercetin, a component that has antiviral properties. If you want to add a zest to your food and make your meal an immunity booster, add tonnes of garlic and onions to it. 

Photo by Engin Akyurt on Pexels.com

5. Broccoli…

How about having your favorite pasta with tangy sauce and some immunity-boosting recipes altogether? Broccoli has the healthiest essentials like Vitamin A, C, and E packed with fiber elements. Broccoli features certain antioxidants and phytochemicals. Broccoli can elevate the immune system because of its phytochemicals and glucobrassicin & carotenoids in it. Whereas the antioxidants in broccoli help to discover and kill the free radicals that cause cell damage. Broccoli’s each nutrient can do good to immunity. You can steam broccoli to allow it to keep the nutrients with itself.

6. Yogurt…

Your simple meal accompaniment yogurt is miraculously useful for increasing immunity. Super-charged with probiotics, a good bacteria supporting gut health, eating yogurt for a better immunity isn’t a bad idea. Also, Vitamin D in your daily yogurt can help you combat viruses while making your natural defense system powerful for the future. A study concluded that consuming yogurt can help an individual with producing more antibodies. Expert’s advice – avoid flavored and sugar-loaded yogurt for plain texture and maximum health benefits. For making your yogurt tastier, try adding strawberries, or pour a spoon of honey instead.

7. Dark Chocolate…

What a delightful way of boosting your immune power! Thanks to the phenolic compounds in cocoa in the dark chocolate for making a healthy immune system. Various factors like lymphocytes, antibodies, and macrophages contribute to an unbeatable immunity, and so does the magnesium. Magnesium priorly improves the functioning of these factors, which make better immunity. Apart from food items like brown rice, spinach, pumpkin seeds, and avocado, dark chocolate also has plenty of magnesium. While you give yourself a treat eating dark chocolate now, it might create wonders for your immune system later.


It’s easy to boost immunity from eating chocolate or garnishing a meal platter with a mere herb. No item on the list is hard to get or impossible to add to your meal. Apart from the mentioned things, you can also eat almonds, papaya, ginger, turmeric, sunflower seeds, spinach, and drink green tea to fight diseases naturally. From now onwards, whatever you eat or drink, have a goal of making your immunity better! 

Source – Guest Post – Crystal Wilson, Content Specialist – crystal.wilson@cbd-news.co


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