At the start of each New Year, one of the top resolutions around the world revolves around health. Scores of people commit to get healthier. Most of them take up gym memberships eagerly. But a large contributor to good health is actually diet. Apart from helping you maintain good weight and amazing skin, a healthy diet can boost your immunity a great deal. Here are some foods you might want to look into.

Citrus Fruits

These are the most popular immunity-boosting foods. You probably remember this from science lessons in primary school. They are rich in vitamin C, touted for its antibacterial and anti-inflammatory properties. When your body experiences a viral or bacterial infection, harmful compounds are formed as the body retaliates. Vitamin C acts as an antioxidant and protects immune cells against these compounds.

Iron-rich Foods

Iron is an essential mineral that helps transport blood throughout the body. It is also vital in maintaining healthy hair, skin and nails. We as ladies particularly need to keep our iron levels in check especially at that time of the month. Women aged 19-50 need around 18mg of iron daily. Green leafy vegetables, legumes, nuts, meat (especially liver), poultry, dried fruit, fish and shellfish are great sources of iron.

Nuts and seeds

They are quite rich in a variety of nutrients such as Zinc, Copper, Selenium, vitamin E among others. Selenium for instance is a powerful antioxidant that aids in initiating immunity, as well as regulating excessive immune responses and chronic inflammation. A single Brazil nut provides sufficient Selenium for the day. Cashews and pumpkin seeds are good sources of zinc. Copper and Vitamin E are found in almonds and sesame seeds.


This is more than just a spice. It is high in antimicrobial properties that inhibit the growth of some bacteria like Salmonella, E. Coli and Candida. It is also said to reduce risk of infections due to the presence of gingerol, a bioactive substance. Ginger may be infused to make teas, pickled or sprinkled over dishes and smoothies.

Sweet Potatoes

Who would think that the humble sweet potato plays any role in immunity? Actually, this tuber is packed with vitamin A which is linked to reducing sensitivity to infections and strengthening the immune system. According to one study, children with low vitamin A levels were 35% likely to suffer from respiratory infections as compared to those with normal levels. Go and grab some sweet potatoes today!

As with all things health, moderation is key. These nutrients although beneficial can be harmful if taken in high amounts especially if you’re consuming them in supplement form. Always consult your doctor in such cases.




  1. Great look at food stuff we can use not just for energy but to keeps us healthy. I believe this topic is not exhausted. Looking fowarx for more on foods and health.


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