immunity booster foods

Foods that boost our Immune system naturally

Immunity is your body’s defence system against harmful bacterial and viral invasions. Along with external precautionary measures amidst the pandemic, we must also give same importance to boost our immune system by maintaining and developing a healthy gut.  There are a few foods that we must include in our daily diets to strengthen our immunity system. Experts suggest the benefits of incorporating immunity booster foods into your daily diet.

Immune system boosters


              Ginger tea lowers the symptoms of a bad stomach

With Vitamin C, Polyphenols, beta carotene, and flavanoids, ginger fights any damage or inflammation in the body. The volatile oil present in ginger has anti-inflammatory properties similar to those of NSAIDs (non-steroidal anti-inflammatory drugs), which is an excellent remedy for flu, headaches, arthritis, and menstrual pains. Ginger garlic tea is a great idea to boost immunity and help in weight loss.

Method of preparation:

  • Add a small chunk of peeled fresh ginger root to a cup of boiling water. Then add 1 teaspoon of crushed garlic with half a teaspoon of black pepper and let it steep for 5 minutes. Remove from heat, strain in the cup, add half a teaspoon of honey for taste and enjoy!
  • Blend 1/4 cup (24 grams) of peeled, fresh ginger root with 1/4 cup (60 ml) of freshly squeezed lemon juice till the mixture turns cloudy. Then strain the mixture and reserve the juice in an airtight container in your refrigerator. Enjoy 1 ounce (30 ml) of this ginger mixture with a pinch of cinnamon or cayenne pepper.

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Ginger (Fresh) liquid extract (BUY HERE)




               Garlic manages weight and blood sugar

Garlic contains a compound called allicin. When garlic is crushed or chewed, this compound converted into allicin, the main active ingredient in garlic. Allicin contains sulfur that helps to fight infections which give garlic its immune-boosting properties. It is also famous for its antiviral and antibacterial properties that help ease symptoms of cold and cough. However, it is not advisable for asthma patients to consume a lot of garlic.

Method of preparation:

  • Take one clove two to three times per day. Crushing the garlic and allowing it to stand for 10 minutes prior to cooking can also help increase its effects.
  • Take 1-2 cloves of garlic and chop into small bits. Have it with a teaspoon of honey.
  • Taking 2-3 cloves of raw or cooked garlic a day or sipping some garlic tea (with a touch of honey or ginger to lift up the taste) is not only going to relieve a stuffed nose and cure a cold but also boost your immunity.


                           Lemon Honey tea helps in boosting the immunity

Honey has antioxidant and anti-bacterial properties, helps to improve the digestive system and boost immunity.  It removes free radicals from the body as it is a powerhouse of antioxidants.

Method of preparation:

  • Start your day by adding a spoonful of honey and lemon juice (from half a lemon) to a cup of warm water. Drink this cleansing tonic before breakfast.

4.Amla Juice/ Indian Gooseberry:

Amla is an excellent source of Vitamin C, hence it helps boost your immunity, metabolism and prevents viral and bacterial ailments, including cold and cough. One of the most effective ways to add amla to your diet is to juice it. 100ml of this juice contains 600 to 900mg of Vitamin C, making it one of the most antioxidant-rich foods in the world. It also contains Vitamin A and other minerals.

    Amla/Indian Gooseberry

Method of preparation:

  • Grind 200mg of fresh Amla with a pinch of turmeric powder, black pepper, Himalayan salt, and cilantro/coriander leaves and diluted with 200ml of water and drink on an empty stomach for better benefits.

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Amalaki (Amla) liquid extract (Buy Here)



This respiratory friendly herb has both anti-inflammatory and anti-viral properties. It is useful for people with Asthma, Bronchitis, throat irritation, or chest colds with coughs or difficulty in breathing. It also has expectorant (cough) properties. Regular use of Licorice is known to boost immunity, the enzymes present in the root plant; helps the body to produce lymphocytes and macrophages that protect the body from microbes, pollutants, allergens and cells that cause autoimmune diseases, keeping you away from infections and any kind of allergies thereby boosting your immunity. 

                                       Licorice Tea

Method of preparation:

Brew yourself a warm cup of licorice tea. Boil the root to make a tea if you feel like you have a cold coming up. Licorice tea is also good for maintaining dental health; try gargling with the cooled tea.

Organic Licorice Powder (Buy Here)

6.Tulsi/ Holy Basil:

Holy basil is one of the best herbs called ”The Queen of Herbs” and is revered as a sacred plant infused with healing powers. It is used to prevent or treat different kinds of lung disorders such as cold, asthma, bronchitis, sinusitis, etc. It has several health benefits mainly in reducing stress and anxiety. In the form of extracts, inhalations, and herbal teas, it helps to restore respiratory health and build immunity.  Concoctions made with Tulsi, Ginger, and Honey are also used to treat fevers and allergies. 

Method of preparation:

  • You can chew 4-5 fresh basil leaves every morning or infuse them with your morning tea.
  • Put the basil leaves into a saucepan with one and a half cups of water. Bring to a boil. Then simmer the flame for 15 minutes. Strain into a cup, then add the honey and lemon juice and stir.

Organic Tulsi powder (Buy Here)

Tulsi liquid extract (Buy Here)



Turmeric is one of the herbs that have the highest anti-inflammatory and anti-oxidant properties. Turmeric is an anti-dote for various kinds of monsoon illnesses including asthma, allergies, cough, running nose, etc. Turmeric is best consumed with black pepper for boosting immunity. Turmeric is found effective for all kinds of skin problems like EczemaDermatitisPsoriasis, etc.

Method of preparation:

  • Add 5 pepper cones freshly grounded, half teaspoon turmeric powder and 1 teaspoon virgin coconut oil to 1 cup of hot boiling water. Mix gently. The black pepper and virgin coconut oil help to absorb the turmeric faster into your body.

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Turmeric liquid extract (Buy Here)


8.Coconut oil:

Coconut oil is the next best fat source to mother’s milk which builds immunity in infants. It contains two main ingredients- lauric acid and caprylic acid.  Coconut comprises of 50% lauric acid, which our body converts to monolaurin, which is an antiviral agent that can fight against various viruses.

Method of preparation:

  • Use a teaspoon of coconut oil a day, you can stir it in coffee, or you can use it in any of your dishes.

9.Herbal teas:

Herbal Teas are loaded with powerful antioxidants. Herbal Teas like chamomile and Green Tea can help aid in strengthening the immune system. Tea infusions with ingredients like ginger, cinnamon, peppercorn, clove, etc. also boost immunity hence they have no caffeine, but rather a decoction or infusion of herbs and spices. 

Method of preparation:

  • Ginger tea: Bring a cupful of water to boil. Next, add grated ginger root, 1 1/ 2 tsp honey, 2 cloves, 1-inch piece cinnamon bark, 3-inch strip orange peel to the boiling water and steep for about fifteen minutes. Strain into a cup and drink daily.

10. Fenugreek:

Fenugreek is a popular herb in Ayurvedic medicine which acts as a natural antioxidant and builds a strong immune system. It can be used as dried or fresh leaves, as dried seeds, twigs, and roots as a spice, flavoring agent, and supplement.

Method of preparation:

  • Tea made from fenugreek, honey, and lemon is effective for treating fever.
  • Consume sprouted seeds and microgreens of fenugreek in salads.

Organic Fenugreek seed (Buy Here)



Consuming vitamins such as Vitamin A C D and E are beneficial, either in naturally or in the form of supplements. Minerals such as Magnesium, zinc, Selenium, potassium, and Calcium are important to keep a strong immune system. Include more vegetables and fruits in your diet. Vitamins, minerals, and antioxidants are rich in fresh vegetables and fruits. Also, Consume protein foods in your daily diet. Protein is an essential part to build and repair body tissues and to fight against viral and bacterial infections. Immune system powerhouses such as antibodies and immune system cells rely on protein. You can choose lean meats, eggs, lentils, pulses, soy, and beans.


  • Get enough sleep for at least 7 to 8 hours a day. During sleep, a chemical called cytokines will release and it has the capability to fight against inflammations.
  • Keeping a check on your alcohol intake is a must. Smoking also messes around with your immunity. Regular exercise helps in maintaining a healthy immune system. You must stay hydrated with plenty of fluid intakes. In addition to these, keep a watch on your weight, cholesterol, and blood pressure. Stress and tension can also wreak havoc on your immunity, so maintain good health and strengthen yourself from within.


Disclaimer:  Content on this site is for reference purposes and is not intended to substitute for advice given by a physician, pharmacist, or other licensed health-care professional. You should not use this information as self-diagnosis or for treating a health problem or disease. Contact your health-care provider immediately if you suspect that you have a medical problem. We by no means will be held responsible for any bad effects that can come out of using these medicines. 


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By Alice Sam

Pharmacist MS, UK., Researcher, Medical writer Alice is an experienced Masters's in Pharmacy UK, she has gathered vast experience from working in many countries and many sectors. She is passionate about nature conservation and animal /plant protection. She has done a lot of research in natural cures and an avid thorough follower of the ancient practice of Ayurveda, India to the core.  Her passion has made Natural Cure what it is today. 

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