Food To Boost Immune System | Top 10 Immunity Boosting Foods For Kids


Food To Boost Immune System whether you think you have a strong or weak immune system. In addition, these tips will help you make sure your immune system is strong and ready to prevent possible diseases, colds, or flu viruses. Moreover, these tips are very easy to follow, but they require you to stick to them constantly to give your immune system a boost.

Types Of Immunity

There are 2 different types of immunity in  our body:

  • Innate immunity
  • Adaptive immunity


If the immune system does not completely combat an infection, prolonged inflammation can result in illness.


The progression of chronic inflammation to diseases is a complex process, involving many different biological pathways.

Food To Boost Immune System

How To Boost Immune System Quickly

How you can boost your immune system when it comes to foods. Also, foods that boost the immune system for cancer patients. Let’s have a look at the components  of Food To Boost Immune System fast are as follows:

Probiotic and Prebiotic


Probiotics are the actual good bacteria.  Also, the good bacteria to stay around because it definitely helps our intestines. Examples of good bacteria would be

  • lactobacillus
  • bifidobacteria.

These are the actual good bacteria so yes you eat bacteria. Moreover, these are the ones that help your intestines so generally probiotics are coming from fermented foods. There are a few examples:

Fermented Foods

  • Kefir
  • Yogurt
  • Saurkraut
  • Kombucha
  • Sourdough Bread
  • Some Cheeses


Prebiotics actually means before life and this is food for your good bacteria. It essentially stimulates the growth of good bacteria so you got the good bacteria in your intestines. Moreover, this food can help stimulate growth basically prebiotics is nondigestible components of food that are usually found in complex carbohydrates.

Fiber is good for us and indigestible parts of foods actually help the good bacteria to grow and multiply.

Certain types of Fiber :

  • Beans
  • Oats
  • Jerusalem Artichokes
  • Asparagus
  • Bananas

What Vitamin Boosts Your Immune System?

Vitamin A

Vitamin A in animal sources liver, whole milk, and egg.

In-plant sources that have beta-carotene.

  • Yellow and orange color foods.
  • Pink like Grapefruit, Apricots, Carrots, Pumpkin, Sweet potatoes.
  • Dark green vegetables like broccoli and spinach.

Vitamin C

Citrus fruits like Oranges, Grapefruits. It is also an antioxidant.

Vitamin D

Vitamin D is beneficial for skin that sun exposure helps your body to produce vitamin D. Moreover, Food like Egg yolks, Saltwater fish, and fortified foods are rich in vitamin D.

Vitamin E

Vitamin E also functions as an antioxidant. Also, you could find it in vegetable oils, all types of nuts as well as in seeds and leafy green vegetables.

Antioxidants – Boost Immune System

There are over 900 different types of phytochemicals discovered so far one subcategory is antioxidants. Antioxidants are carotenes and one type of carotene is beta-carotene.



Minerals such as zinc conveniently also function as an antioxidant. It can find in dark meat, nuts, whole grains, and beans providing different types of nutrients.


Selenium is a mineral mostly found in plant foods but the amounts actually depend more on the soil.


Copper is found in leafy greens, nuts, seeds, beans, and shrimp.

Omega 3 Fats

Omega 3 can found in both plant foods as well as animal foods. Moreover, in plant form, it’s called alpha-linolenic acid example Soybeans, Canola oil, Flaxseed, Walnuts. It can also be found in fatty fish. Additionally, both types of omega-3 fats, whether to get them from animals and from plants is important for our immune system. Also, both are great sources of healthy fats and extra protein for us.


The biologically active component of plants. When we eat the plants, phytochemicals help our immune system promote health.

  • Color matters
  • Found in food not pills.
  • The more the better
Food To Boost Immune System

Best 10 Foods Boost Immune System In Children

Which fruit is good for the immune system?

Green Vegetables – Boost Immune System

Green vegetables are a must for our health. Spinach and Fenugreek leaves, also known as methi, are rich sources of iron and zinc, folic acid that contain important antioxidants. Moreover, antioxidants help strengthen the immune system. In children, make sure your child eats all vegetables while working together to strengthen immunity.

Fresh fruits – Immunity-Boosting Foods

Fresh fruits are not limited to Apples, Bananas, and Mangoes also include. Additionally, Watermelon, Pomegranate, Peaches, Pears, Papaya, Oranges, Apricots, and Avocado must include in your food. The deeper and darker the color of the fruit, the better it is. Such fruits are full of antioxidants and have a lot of health benefits.


The berries are full of antioxidants that help the body fight oxidative stress caused by free radicals. This maintains the immune system. Berries may include Strawberry, Bilberry, Raspberry, Blackberry, Blueberry, and Cherry.


Garlic has antiviral and antibacterial properties. It also stimulates the production of white blood cells in the body. It is also an antioxidant. Therefore, it is important to include garlic in your children’s food.


Turmeric helps the body strengthen the defense system, keeping cold and flu away. Children are susceptible to various types of fevers, cough, and cold. Thus, it contains curcumin which develops strong immunity against viral infections.


Oats contain beta-glucan, a fiber component that activates killer cells. These are the cells that fight bacterial viruses and other intruders in our bodies.

Nuts and Seeds

Walnuts and seeds contain a large amount of vitamin E. Vitamin E is a key to a strong immune system. Moreover, Seeds, such as sunflower seeds, flax seeds, and pumpkin seeds that increase the Immunity. Also, Nuts include almonds, walnuts, cashews, etc. are rich sources.


Yogurt is full of probiotics. The good bacteria that fight and stops colonization of bad bacteria in the stomach. It is a great immunity booster for children.


Eggs are one of the most important foods for our child. Additionally, it can be called a superfood that contains substantial amounts of protein, vitamins, and minerals. The egg yolk also contains antioxidants that increase the general immunity.


Salmon, which is rich in omega-3 fats. Moreover, it is not only essential for brain development but also helps reduce inflammation and increase airflow. It also protects the lungs from cold and respiratory infections. These fatty acids also improve the function of immune cells.

Immunity-Boosting Foods For Adults Comparison

Food To Boost Immune System comparison between the typical American with a healthy survivor:

Typical American                          Healthy Survivor

Frosted Flakes                                 Oats meal with fruits and Cinnamon

Coffee                                                 Green Smoothie

OJ                                                       Green Tea

Nabs                                                   Yogurt + Fruits

Cheeseburger                                   Sandwich with Hummus and Veggies

Fries                                                   Minestrone Soup

Coke                                                   Fruits

Candy Bar                                         Trail Mix

Chicken                                             Veggie Pizza With Salad

Ice Cream                                          Chocolate Avocado Pudding

How Can I Boost My Immune System Quickly?

If you want to boost your immune system quickly then follow these habits in your daily routine.

  • To optimize the challenges you are facing.
  • Add more calories with healthy fats.
  • Add proteins that are very nourishing for your body.
  • Focus on all areas of wellness.

How To Increase Immunity Home Remedies

There are many remedies and Foods To Boost Immune System at the home. Let’s have a look few of these:

  1. The use of Herbs that generates anti-cancer cells in the body. Moreover, it also helps to stimulate the immune system.
  2. Garlic has anti-inflammatory properties and very effective to fight many diseases and boost immunity. Also, you can consume raw garlic cloves daily.
  3. Consume a lot of water to keep your body hydrated and increase immunity.
  4. Amla is rich in vitamin C help to increase immunity.
  5. Exercise Daily.
  6. Eat nutrient-rich foods like soya, green vegetables, fruits, etc.
  7. Reduce the intake of food with cholesterol, transfats.
Food To Boost Immune System
Food To Boost Immune System

Best Drinks To Boost Immune System

Best drinks that keep your immune system strong and healthy.

Green Tea

Green tea is jet fuel and boosts our immunity fast. Moreover, it is an antioxidant and helps to prevent many diseases.


Water keeps us hydrated and prevents dehydration and boosts our immune system.

Fruit Juices

Fruit juice rich in vitamin C like guava, papaya, strawberries, kiwi, and, of course, oranges. Also, Vitamin C increases white blood cells and also antioxidants.

Lime water

Lime is rich in vitamin C but avoids taking with sugar.

Foods That Weaken The Immune System

What is the problem with patterns of eating? Most importantly, we have to pay attention to the pattern of eating or lifestyle changes. For example, if drinking soda or sweet tea is your habit or if you drink it three times a week or more. Moreover, if you consume sweet tea or soda more than three times a week then that’s not a good habit. Thus, you might change your habit to replace with fruits and vegetables.

Below is the problem with your food eating pattern:

  • Trans Fats
  • Saturated Fats
  • LOW IN – Fruits, Vegetables, Whole Grains, Omega 3 fats
  • Refined Starches
  • Added Sugar


Follow the above tips Food To Boost Immune System and you’ll be amazed at how little you get sick! These are easy steps to follow and should be implemented in your daily routine. Not only will you get sick rarely, but you will quickly realize how good you feel and you may notice an additional boost in energy. These are great ways to see quick results, but they’re also good for ensuring a long, happy, and healthy lifestyle.




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