Boost Immune System | 20 Foods

Immune System is the blessing of Allah to living things. It is a defence system with impeccable equipment. Allah created disease and treatment for that. The living body faces several challenges both external and internal. The immune system is a complex system that ensures a healthy body by responding to harmful agents. Harmful agents are commonly known as pathogens and allergens. Almighty Allah created the defence system with impeccable equipment. The immune system is essential for living thing survival. Therefore without a boost immune system, their bodies would be open to attack from different bacteria, viruses, parasites, and many more.

The Human immune system is spread throughout the whole body. It consists of special organs, cells, tissues and different chemicals. The main parts involved in the immune system are antibodies, white blood cells, the lymphatic system, the complement system, the bone marrow, the spleen and also the thymus. This vast network of immune system constantly fights against infection to keep our body healthy. Only the person having a strong immune system can survive against different diseases and pandemic like Covid-19 (coronavirus).

To make our body strong against pathogens and allergens, we need a proper diet that fully supports the normal function of the immune system. Many fruits and vegetables assist enough to balance dietary vitamins, fibres, minerals and phytochemicals, which ensure good nutrition. The Quran and Sunnah also guide perfect nutrition foods. Moreover, one can found immune-boosting foods in Tib e Nabvi. 20 important foods which are really ensuring good health and immune system are as under:

20 Food which Boost Immune System

immune boosting 20 foods


Almonds are a powerful antioxidant. It contains Fibers Protein, vitamin E, vitamin C, Fats, Manganese, Magnesium, Copper, vitamin B2, and phosphorus. Nuts like almond are the key to a healthy immune system. Almond provides a Massive amount of nutrients that ensure a healthy body. So, a definite proportion of Almond is recommended in the daily diet of Adults.

Citrus Fruits

Citrus fruits are the natural gift to keep the heart-healthy. Fruits contain soluble fibres and flavonoids which helps to raise healthy DHL cholesterol and decrease LDL cholesterol and triglycerides. They also help to control high blood pressure and prevent heart failure. Citrus fruits are rich in vitamin C. During fever or cold patient,s Vitamin C deficiency occur. Which can be complete by eating more fruits. Vitamin C increases the formation of white blood cells, which are important to fighting infections. So, Citrus fruits play a vital role to boost the immune system during a situation of a pandemic like Covid-19 (Corona Virus). We can add fruits to meal to get healthy life. Commonly citrus fruits are Oranges, Grapes, Clementines, Lemons, Limes and Tangerines.


Broccoli is recommended as a good source of vitamins and minerals. It is thought to be supercharged with fibre and protein. It contains iron, calcium, potassium, selenium, magnesium, vitamins A, B, C, E, K and also includes folic acid. Broccoli is considered to be the healthiest vegetable. Such a pack of antioxidants helps to boost the immune system to fight against diseases.


Turmeric has many health benefits as it has the potentials to resist heart diseases. It is a perfect anti-inflammatory and anti-oxidant. So it is helpful in improving symptoms of depression and arthritis. Turmeric is an important ingredient in many curries as it improves the taste. It is although bitter spice but has numerous health benefits. Due to its anti-inflammatory property, it can be used in treating both rheumatoid arthritis and osteoarthritis. Turmeric has a high concentration of curcumin which give it a yellow colour and can help in decreasing exercise-induced muscle damage. Curcumin also has benefits agent for immune boosting.


Dates are the most important foods which are associated as a symbol with Muslims. It is mentioned in the Quran 22times which is more than any other fruit. The Prophet Muhammad SAW emphasize the significance of dates many times as dates were his most favourite food. So He said:

If anyone is fasting let him break his fast with dates. In case he does not have them, then with water.

Dates are well known across the world due to their health-promoting properties and rich nutritional values. It is regarded as highly enriched with carbohydrates. Besides this date also contains proteins, minerals like zinc, and vitamins A, B1, B2, B3, B5, B9, B12 and vitamin C and E. These vitamins boost the process of metabolism. Dates are considered to be a complete diet.


Figs are a very important fruit full of vitamins. The entire fruit is packed with immune-boosting Vitamins A and C, potassium, calcium, and magnesium. It is a wonderful source of fibre and natural sugar. This fruit has a good level of nutritional substances that helps in building body cells and haemoglobin. It contains vitamins A, B1, B2, C, and carotene. Figs also have calcium phosphate which is excellent for bones. These are an incredible source of fibre and natural sugars. They are also an excellent anti-inflammatory fruit that assists in digestion, improves healthy skin, and moderates glucose levels. Figs ensure fibre intake which improves bowel movement.

Olive Oil

Olive is a three and oil is an extract of the fruit and seed. Leaves are also useful for making medicine. Olive oil is an excellent source of rebuilding and boosting the body’s immunity. The oil contains good content of polyunsaturated fatty acids which acts as an anti-inflammatory agent in the body. Fatty acids assist in preventing infection so that they boost the immune system of the body. A few spoons of olive oil a day can change the immunity level. Virgin olive oil contains upto 2% free oleic acid. Extra virgin oil contains 1% while the ordinary form has 3.3% oleic acid. It is also a good source of high antioxidants. Olive oil is also beneficial for heart disease, high cholesterol and high blood pressure.


Garlic is one of the essential food in people daily life. It is part of almost every cuisine. Besides good taste, it also adds a little zinc which is good for our health. Garlic is recognized as the fighting infection agent from the earlier world. It may also nourish the arteries and helps lower blood pressures. Garlic is a perfect immune booster as it comes from a heavy concentration sulfur-containing compound called allicin. So it has been used as an antibacterial antiseptic and anti-fungal agent. It fights and destroys viruses and other harmful microorganisms.


Spanish is very rich in vitamin C along with numerous antioxidants and beta carotene. This two help to boost the immune system by fighting against infection. Spanish is the healthiest food by cooking it little so that its nutrients retain. Light cooking makes it absorbable of vitamin A and other nutrients released from oxalic acid, an antinutrient. Spanish contains high content of folate, fibre, magnesium, iron, vitamin A and C. Additionally, nutrient of Spanish boost the immune system, helps in cell division and DNA pairing.


Kiwis are naturally full of essential nutrients. Kiwis are rich in vitamin C, vitamin K, folate and potassium. They are very healthy fruit. Kiwi helps in digestion and immunity. So, it is a good antioxidant. As it has a good amount of vitamin C so, it boosts white blood cells to fight infection. Kiwis also nourish our body to do proper function.


Plain yogurt is a super source of vitamins that stimulate the immune system to assist in guarding. It is highly compact of important Nutrients. Yogurt has a great source of protein, calcium and vitamin D. It helps in digestion and also benefits heart health. Yoghurt may save against Osteoporosis. It promotes weight management. Moreover, It boosts the body natural defence against Covid-19.


Honey is rich in monosaccharides which forms the nutritional contents. It is an excellent source of energy. Honey also contains antibacterial, antifungal, antiviral, anti-inflammatory, and antioxidant properties. It has great wound-healing properties. Honey is helpful in treating wounds as it is a sterilizing agent. It also prevents ulcer. It is a phytonutrient. Moreover, honey helps in digestion, soothe a sour trout and boosting immune. Allah and his Prophets Muhammad SAW recommend honey to improve health and prevents diseases. As the magnificent Quran tell us:

There comes forth from the bee’s belly, a drink of varying colours, wherein is a healing for men.



Soup is the immediate source of boosting the immune system. It is a liquid form of meat or vegetable which directly dissolve into blood. Mutton soup is a rich source of high-quality proteins, vitamins and minerals. It contains iron, zinc and vitamin B-12, which promote the growth of muscles and bones. These are also responsible for the maintenance and performance of the muscle. Moreover, it is helpful to prevent anaemia.


Poultry plays a vital role in daily diet. Chickens soup maintains the body temperature and improves the symptoms of a cold. It also helps lower inflammation. Only one ounce of meat of chicken contains one-third of vitamin B-6, which is the daily recommended amount for the human body. Vitamin B-6 is an important factor for the formation of new and healthy red blood cells. This vitamin helps to occur different chemical reaction. The broth of chicken bones contains chondroitin, gelatin and other nutrients, which helps in gut healing and boost the immune system.

Red Bell Peppers

Red Bell pepper has great effects on body functions. It boosts the immune system as it contains an excess amount of vitamins C. It contains three-time greater Vitamin C than a Florida orange. Red Bell pepper is also rich in beta carotene. Vitamin C helps to nourish skin while beta carotene is converted into vitamin A which, is better for eyes and skin.


Papaya is a fruit having a high concentration of vitamin C. A single medium fruit has double the amount of daily recommended vitamin C. It is the perfect antioxidants, full of vitamin A, C and E. So papaya reduces the risk of heart disease. It helps to prevent the oxidation of cholesterol in the blood. This fruit prevents veins blockage. Additionally, it has fibre which lowers cholesterol, reduces the risk factor of heart disease. Papaya has also folic acid which essential for converting harmful amino acid (homocysteine) to less harmful amino acid. Papayas have good amounts of magnesium, potassium and folate, which are beneficial for overall health. It has great benefits, as it is useful for the treatment of different diseases also.

Sunflower Seeds

Sunflowers seeds are important for maintaining and regulating the immune system. They are full of useful nutrients. Its seeds contain selenium, magnesium, vitamin B-6 and vitamin E. It fulfils the requirement of minerals and vitamins of an adult body. These seeds have the potential to fight viral infections. Additionally, they are healthy food for treating swine flu and Covid-19 (Coronavirus).

Green Tea

Green Tea is fully packed with antioxidant flavonoids. It contains bioactive compounds which help in improving brain functions. This tea refreshes the mind and prevents ageing. People also use green tea for rapidly fats burning. For some cancers, it is very much beneficial. Additionally, it prevents cardiovascular disease and diabetes. Green tea is also a wonderful source of the amino acid L-theanine, which assist in the formation of germ-fighting agents.

Sweet Potatoes

Sweet potatoes are a highly nutritious food, full of fibre, vitamins and minerals. There are a lot of health benefits of sweet potatoes. The antioxidant and fibre present in sweet potatoes helpful for gut health. It has the ability to enhance brain function and ensure healthy vision. Sweet potatoes have cancer-fighting properties and also boost the immune system. Sweet potatoes manage stress and diabetes as they excess vitamin-A. They contain anti-inflammatory activities. These potatoes contain anti-microbial and anti-inflammatory activities. Moreover, It helps guard against cardiovascular diseases and ulcer. These potatoes have excellent effects on hair, skin, vision weight management. However, they Boost fertility and regulate blood pressure and digestion.


Ginger is a pack of nutrients and bioactive substances that have great benefits for the body and brain. It is one of the superfoods which is used for health treatment. Ginger has wonderful medical properties. Gingerol is a compound found in ginger. Gingerol has a powerful antioxidant and anti-inflammatory agent. It reduces oxidative stress that is the result of access to free radicals in the body. Ginger is a good treatment of nausea especially morning sickness. It is helpful to overcome chronic indigestion and treat osteoarthritis. This common food may rapidly lower blood sugars and cholesterol level and improve heart health. It is also the best defender of the body from infection and improves brain functions, protects against Alzheimer disease. Moreover, ginger is thought to be a good protester against Covid-19 (Corona Virus).