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10 Day Challenge: 10 superfoods to strengthen your immunity

Published on Sept 10, 2020. EST READ TIME: 5 MIN   

Do you develop common colds and infections often? Well, you ought to look for ways to strengthen your immunity.Following healthy lifestyle habits and having a nutritious diet are keys to a strong immune system. Apart from these, make sure you have an active health insurance policy that covers you and your loved ones. Having health insurance will bring you peace of mind and support in case of medical emergencies. Also, health insurance plans help you keep your wellness in check. Most health insurance plans will give you free preventive health checkups annually, will reward you with cumulative benefits or discounts for staying healthy. You can quickly check and compare different  online health insurance plans and select a suitable one.

Ways to boost yourimmune system

  • Workout regularly

  • Get 7-8 hours of sleep every night

  • Do not smoke

  • Limit alcohol consumption

  • Have a diet containing fruits, vegetables, healthy fats, and fermented foods

  • Reduce sugar intake

  • Maintain a healthy weight

  • Look for ways to keep stress at bay

  • Stay hydrated

  • Take the necessary supplements

Superfoods that help boost immunity

Having a healthy diet is one of the easiest ways to strengthen the immune system. Here’s a list of immune-boosting foods that may help keep infections and other conditions at bay.

  • Citrus fruits: Vitamin C helps boost immunity, and citrus fruits are full of it. This impressive nutrient helps increase the production of infection-fighting white blood cells in the body. Some popular citrus fruits are lemon, lime, orange, clementine, and grapes.

  • Garlic: Garlic has immune-boosting, antibacterial, and anti-inflammatory properties. Hence, it not only adds a zing to foods but also offers many health benefits. Including garlic in your diet not only helps in fighting viruses but also reducing the duration and severity of a common cold.

  • Ginger: This root is naturally warming and works wonders when it comes to soothing a sore throat. It also combats inflammation, eases cough and cold, and supports digestion.

  • Red bell peppers: If you are looking to increase vitamin C intake, make sure you include red bell peppers in your diet. This great vegetable is packed with vitamin C and is a rich source of beta-carotene as well. These nutrients strengthen immunity and also keep your skin and eyes healthy.

  • Broccoli: Broccoli is rich in vitamins, minerals, antioxidants, and fibre. It is one of the healthiest vegetables that you can add to your diet. For maximum benefits, do not cook it much. You can either steam or sauté the florets to keep the nutrients intact.

  • Sunflower seeds: They contain essential nutrients, such as magnesium, phosphorus, vitamin B6, vitamin E, and selenium. Vitamin E has antioxidant and immune-boosting properties. Selenium is also crucial for a healthy immune system function. It may help fight viral infections and combat inflammation too.

  • Turmeric: This wonder root is also great for boosting immunity and warding off infections and inflammation. It reportedly increases the immunomodulation capacity of your body and helps fight common cold and flu.

  • Yoghurt: The presence of vitamin D in yoghurt helps regulate the immune system function and improves your body’s disease fighting capability. The friendly bacteria in them also help boost immunity.

  • Shallots: These small onions are also great for your immune system with a natural antibacterial compound called allicin. Shallots are milder when compared to the big onions and perfect for different recipes. They help combat inflammation, as well.

  • 10. Poultry: Chicken, turkey, and other poultry products have many vital nutrients that help boost immunity. When you are feeling under the weather, chicken soup can soothe your throat and help you feel better. It not only improves symptoms of a common cold but also fights inflammation.


Considering the current Covid-19 disease crisis, which attacks the immune system directly, it is vital to keep the immune system strong and healthy. Not only this, cold, flu, and other infections are also quite common throughout the year. Hence, make sure you include immune-boosting foods to your diet and follow a healthy lifestyle. Also, purchase a health insurance policy that will cover medical expenses and keep your savings intact. You can compare different online health insurance plans and make a selection. When you have health insurance, you can always avail of quality healthcare for yourself and your loved ones.

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