The Best Immune system Booster Diet for a Good Gut

immune system booster diet

Immune System Booster Diet

Unlock the secret to a healthy you with the best immune system booster diet.  It can help  Boost your immunity. Get the best results with every step of this healthy diet.

Having a bunch of immunity booster foods will do you good. Make sure you eat them daily. It can help you get a strong response against diseases and illnesses.

Here is your ultimate guide to immunity enhancing foods. This will help you in an easy way. We will begin with the basics of the immune system. It will help you know the immune system booster diet better.

A Guide to the Immune System

 Guide for Immune Health

A healthy immune system means a healthy body. If you want to keep your body disease free, then work on your immunity. For this, you can eat immune system booster foods.

What is an immune system?

Immune system is a crucial part of the body. It is made up of cells, tissues and organs that fight against foreign pathogens. They can be a potential threat to your health.

  • With a strong Immune system, your body can fight them off easily.
  • With a weak immune system, your body can fall ill.
  • You can strengthen it with immunity enhancing foods.

What is the best immunity booster food?

best immunity booster food

Immunity booster foods are those that can build or strengthen your immune system.  It is important you add it to your diet. They have all the nutrients that can help you. It can help the body’s ability to fight.

Know all about the best immunity booster food here. Such foods are  rich in vitamins and minerals. They are crucial for the immune system. So, make sure you have an immune system booster diet for the best results.

Indian spices

When it comes to an immune booster diet, Indian spices have a top placement. They can not only boost immunity but also cleanse the body.

Some of them are:

  • Turmeric
  • Clove
  • Pepper
  • Cinnamon
  • Cardamom

You can add them to a number of immunity booster vegetables and meals.

Green leafy vegetables

Vegetables are an important part of any diet. But did you know that green vegetables are also known as the immunity booster vegetables?

It is because of their antioxidant benefits. In addition, they have vitamins A, C and E. Their mineral content makes them the best immunity booster vegetables.

Some of them are:

  • Spinach
  • Kale
  • Celery
  • Coriander
  • Broccoli

Meat and fish

Meat is a rich source of proteins. In addition, it has antioxidants. This can help your immune system. So, whenever feeling sick, chug a bowl of chicken soup.

Moreover, Fatty fish is known as the best immunity booster food. It contains omega 3 fatty acids. This enhances the functioning in white blood cells.

It is good for the heart and brain as well. So, eat them in your immune system booster diet to help your immunity.

Dry fruits and nuts

Dry fruits and nuts are a one stop shop for antioxidants. This makes them one of the best immune system booster foods. So, do not sleep on them.

Some of them are:

  • Almonds
  • Cashews
  • Pistachios
  • Raisins
  • Dates

Citrus fruits

Citrus fruits are filled with vitamin C. It is known to enhance immunity. Thus, they are vitamin rich foods that boost the immune system. You can eat them in fruit salads, juice or smoothies.

Some of them are:

  • Oranges
  • Tangerines
  • Limes
  • Grapes


Never underestimate these little berries. The amount of vitamins and antioxidants they have will blow your mind.

They are one of the best vitamin rich foods that boost the immune system.

Some of them are:

  • Blueberries
  • Strawberries
  • Raspberries
  • Açai berries
  • Elderberries


It is rich in vitamin D. Yogurt is a known source of healthy gut bacteria. Not only does it aid digestion but also builds immunity. It is one of the best immune boosting foods for adults.

You can eat it in a number of ways. Go for the unsweetened variants in the markets.

A Sample of immune system booster diet plan

To ease up your struggles, we have a special immune system booster diet plan. It is simple and easy to follow.

You can find all the prime immune boosting foods for adults in this chart. So, have a healthy immunity!

●     Breakfast


It is made with semolina. It is rich in iron. You can add sugar and dry fruits to it.

Citrus fruit:

With this, you can have a side of fresh fruit like oranges. It has vitamin C

●     Mid-Morning Snack

A handful of almonds. This will be your source of vitamin E.

●     Lunch


Chickpeas are a good source of iron. It is one of the best immunity booster foods for female.


For a vegetable, you can eat palak paneer. This green is high in iron and vitamin A.


You can eat the above dishes with two rotis.

You can also have a cup of brown rice.

●     Afternoon Snack


You can have Guava or amla. Both of them are high in vitamin C.

●     Dinner

Fish curry

Fish has healthy omega-3 fats & zinc


Methi is full of iron & fibre. It can help your immunity.


You can eat this with two rotis. 

●     Before Bed


You can have a glass of warm turmeric milk. It has anti-inflammatory effects.

A set of Tips and  tricks for the immune system booster diet

We will not leave you without giving complete information. For your well being, we have a set of tips and tricks to help you.

They will help your immune system booster diet.

1)   Stay Hydrated:

Keep your body hydrated. Water helps all the body functions. It can help your immunity. You should aim for 8 glasses a day.

2)   Frequent Small Meals:

Forget about the 3 big meals of the day. Instead, you should have 5-6 small meals in your immune system booster diet. This can prevent overeating. It will help you maintain steady energy and immunity.

3)   Cut Down on Sugar:

Say a big no to sweet drinks and  foods. It can mess up your immunity goals. Too much sugar can weaken the immune system cells. These cells attack bacteria.

4)   Cooking Methods Matter:

You should make sure you are choosing the right cooking methods in the immune system booster diet. Opt for steaming, grilling, or sautéing over frying. This can help retain the nutrients in your food. It will help immunity.

5)   Moderation is key:

Don’t overeat any single type of food. Eat all types of immunity booster foods. This will help you do better.

Bottom line

A strong immune system is the main cause of a healthy body. You can boost it with diet, lifestyle and habits.

You can find all the immune system booster foods here. It will help the function of white blood cells. These cells fight against diseases.

With a proper immune system booster diet, you can help your body. This diet has a number of other perks. You can follow it with a set of rules. This will ensure you good results.

Frequently asked questions (FAQ’s)

Is immunity booster foods for females different from a male?

Not really! Immunity booster foods for females are the same as for males. These nutrients work well for both men and women. However, men and women might have different daily nutritional requirements. It can be based on a number of factors. Body size and composition, age, and lifestyle play major roles. Make sure your diet fits your personal nutritional needs.

Can you drink herbal tea for an immune system booster diet?

The answer to this question is a big yes! Herbal teas are a great choice for your body. They can help boost your immune system. You should go with tea like chamomile, green tea, or elderberry. They are rich in antioxidants. Thus, they can boost your immunity. 

How to make a nutritious smoothie to boost a child’s immunity?

– 1 small ripe banana (for potassium)
– 1/2 cup of blueberries (for antioxidants)
– 1/2 cup of strawberries (packed with Vitamin C)
– 1/2 cup of spinach (iron and fibre)
– 1 tbsp honey (natural sweetener with antibacterial properties)
– 1 cup of yoghourt (probiotics for gut health)
1. Add all the ingredients into a blender.
2. Blend until you get a smooth consistency.
3. Pour it into a glass and serve. You can add a few ice cubes for a cold smoothie.

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