There are a lot of food to boost immune system. The immune system is your body’s great defender. It helps stop incoming attacks from viruses and bacteria. It helps your cells bounce back after illness. It can even help reduce the severity of an illness. Especially in this current situation of Covid-19 where you are highly encouraged to pay more attention to personal health and the immune system.

One of the best ways to boost your immune system and help make it stronger is with food but not just any food. Certain nutrients in foods are vital for healthy immune functioning.  

Check out these top 20 food to boost immune system during Covid-19.


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Guava is one of the food to boost immune system. Guava has most typically eaten as a snack. Guavas have a similar texture to pears, but with a little more firmness. They have a sweet and tropical flavor. However, there are a variety of health benefits hiding within this delectable treat.

Guavas are one of the richest food sources of vitamin C.  Loaded with the goodness of vitamin C, guava has double the quantity of vitamin C compared to when we eat citrus fruits. This makes it a great food for strengthening immunity. It helps in reducing the risk of infections and diseases.

Bell Pepper

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Bell pepper is a top food to boost your immune system. Bell pepper is also known as pepper, capsicum, or sweet pepper has a mildly sweet yet earthy taste. They are an excellent source of vitamins A and C. Vitamin C is a powerful antioxidant that fights cell damage, boosts immune system response to microbes, and has an anti-inflammatory effect.

According to Malaysian Recommend Nutrition Intake (2017), bell pepper has approximately 112 g of vitamin C per 100g. Bell peppers are also a rich source of beta-carotene, which help boosts your immune system. 


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Yogurt is a very popular dairy product that’s made by the bacterial fermentation of milk. When you eat yogurt containing probiotics, it may strengthen your immune system and diminish your probability of getting a disease.

Do note that anything that has been bacterially fermented contains probiotics, including products such as tempeh and kimchi. Although probiotics are traditionally associated with promoting gut health, they can also make a profound impact on the immune system. Probiotics help improve the immune system’s initial rapid response by increasing the activity of cells that ingest harmful particles.


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Kai-Lan or Gai Lan is the Cantonese name for Chinese broccoli or Chinese kale. Affordable, easy to prepare, and available all year round, this vegetable is popular and commonly found. Kai-lan usually cooked as stir fried or mixed vegetables.

Kai-lan like many vegetables are nutrient-dense and contains a variety of healthy nutrients including vitamin A and C. These nutrients act as antioxidants that can protect your body against oxidative damage, may help to boost the immune system, and reduce the risk for certain cancers. So, eating kai-lan is one of the way to boost immune system.

Oily fish

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Did you know the difference between oily fish and white fish? Oily fish is higher in fat meanwhile white fish is low in fat and high in protein. Oily fish is a great source of omega 3 fatty acids

Omega-3 has anti-inflammatory properties which support the immune system by helping to activate the white blood cells. The consumption of fish oil rich in DHA and EPA can therefore boost immune system.

Example oily fish

  • Salmon
  • Sardines
  • Trout 
  • Mackerel
  • Tuna
  • Trout


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Ginger is an aromatic spice that has been used for many medicinal and herbal values. Fresh ginger is loaded with gingerol, a chemical compound that has anti-inflammatory and antioxidant properties.

Gingerol can aid in the prevention of infections. In fact, ginger extract has been shown to suppress the growth of a variety of germs. Research shows that consuming ginger tea or medicinal ginger concoction on an empty stomach, has improved and strengthened the immune system


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\ In India and other Asian and Middle Eastern countries, garlic is used in several food preparations, notably in pickles, curry powders, curried vegetables, meat preparations, and tomato ketchup, etc. Garlic is a top food to boost immune system.

Garlic contains allicin, compounds that help the immune system fight germs. These compounds have been shown to boost the disease-fighting response of some types of white blood cells in the body when they encounter viruses, such as the viruses that cause the common cold or flu.

Green tea

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Why is green tea good for our immune system? According to WebMD, Green tea contains catechin which gives it several beneficial properties. Indeed, catechin is known for its powerful antioxidants properties but also for its role in our immune system. They effectively promote immunity against foreign pathogens and help fight against the action of free radicals. On the other hand, it protects body tissues and cells against oxidative damage. It also supports our metabolism.


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Nuts are filling and delicious, which makes them a great snack to munch on throughout the day. Nuts are a staple in most cuisines because of their versatility and amazing health benefits.

Nuts are high in antioxidants and provide plant-based protein and gut-friendly fiber. They also contribute to the correct functioning of our immune system by providing nutrients including zinc, copper, iron, selenium, and vitamin B6.

Here are five different nuts to consider adding to your diet that will help promote a healthy immune system.

  • Almond
  • Pistachio
  • Cashew
  • Walnut
  • Peanut

Do you know? The Gut is your second brain. Let’s take a look at 5 important health tips you should follow every day for a better gut.

Brown Rice

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Brown rice is generally thought to be preferable to white rice in terms of health advantages. Brown rice is an unprocessed, unpolished whole grain that is made by removing the rice kernel’s hull. The grain’s nutrient-dense bran and germ layer are preserved. When compared to white rice, it is chewier and has a nutty flavour.

The grain is also high in vitamin E, which contributes to its antioxidant properties. In the human body, vitamin E is a powerful antioxidant. It aids the immune system in the battle against infections. It dilates the blood vessels. This prevents clots from developing in the veins.

Let’s take a look at the differences between brown and white rice. 

Other than eating cooked brown rice it also can make as a drink. Grab your fresh and tasty 5 flavors of brown rice drink now!

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Shellfish have been eaten all over the world. They are rich in lean protein, healthy fat, and minerals. 

Some types of shellfish are loaded with immune-boosting zinc. This mineral is necessary for developing cells that make up your body’s immune defense. It also acts as an antioxidant, protecting against damage from inflammation. Regularly eating shellfish  especially oysters, clams, mussels, lobster, and crab  may improve your zinc status and overall immune function.


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Carica papaya is the scientific name of the orange and green fruit known more commonly as papaya. It tastes sweet and has a soft texture that many find appealing. 

Papaya is one of the fruit loaded with vitamin C. One 100g papaya contains 70.9mg which is double the amount of vitamin C in lime, 36.9mg.  Papaya has a good amount of antioxidant, making it part of an immune-healthy diet. Papaya is also a good source of Vitamin A, another important vitamin for a healthy and functional immune system.


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Eggs are a fantastic source to get enough protein while also providing nutrients like vitamin D, zinc, selenium, and vitamin E, which the body requires for normal immunological function.

This vitamin is essential for a healthy immunological response. It is important for the activation of immune system defences because it possesses anti-inflammatory and immunoregulatory characteristics. Vitamin D is known to improve the activity of immune cells that protect your body from diseases, such as T cells and macrophages.


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Orange carrots may be the best-known color, but they also come in a different color, including purple, yellow, red, and white. Carrot has high content of beta-carotene which is a powerful antioxidant that can reduce inflammation and  increasing disease-fighting cells in the body.  Vitamin C in carrot also helps your body build antibodies that defend your immune system. Vitamin also helps your body take in and use iron and prevent infections.

Carrots are a versatile vegetable. People can eat them raw, steamed, boiled, roasted, or as an ingredient in soups and stews. Boiling vegetables can reduce or eliminate some of the vitamin content. Raw or steamed carrots provide the most nutritional value


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Quinoa is a whole grain that is rapidly growing in popularity due to its many health benefits. Quercetin and kaempferol are two flavonoid plant components in quinoa. 

In the body, quercetin and kaempferol have anti-inflammatory properties and operate as antioxidants, which means they help protect cells from damage caused by unstable chemicals known as free radicals. More flavonoid-rich foods, such as quinoa, may assist to improve overall health and protect against diseases and death.

You may dramatically boost your total intake of these and other antioxidant chemicals by including healthful foods like quinoa in your diet


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Longan (Dimocarpus longan Lour.) can be found throughout Southeast Asia, including China, Taiwan, Vietnam, and Thailand. Its fruit is well-liked by people all over the world because of its sweet and juicy taste, as well as its health benefits.

Antioxidants abound in longan. Antioxidants assist your body fight free radicals, which destroy cells and cause disease. Fresh fruits and vegetables, rather than pills, provide the most antioxidants, according to research.


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Broccoli is one of the food that can boost our immune system. Broccoli is a nutrient-dense superfood that can help your immune system. Broccoli has the same amount of vitamin C as an orange in one cup. Beta-carotene, potassium, magnesium, zinc, and iron are all abundant in the vegetable.

Broccoli is a good source of B vitamins (B1, B2, B3, and B6). These vitamins and minerals work together to keep the immune system in peak shape. Another beneficial chemical found in broccoli is glutathione, the body’s main antioxidant. Glutathione balances innate immunity, or leukocyte infiltration, at the site of infection to kill germs, and inflammation, or leukocyte infiltration, in the lungs, to produce organ failure.



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Ulam is a type of vegetable dish that is consumed fresh and raw. It is eaten with rice and other dishes as an appetizer to whet the appetite. As it is eaten raw and fresh, ulam is high in vitamins and minerals. It has also antibacterial and antioxidant properties. Ulam obtains very high vitamin C. 

  • Cashew leaves (91 mg)
  • Kadok (78.9 mg)
  • Maman (72.0 mg)
  • Ulam raja (65.0 mg



Anthocyanin, a flavonoid found in blueberries, has antioxidant characteristics that can help enhance a person’s immune system. Flavonoids are important in the immune defense mechanism of the respiratory tract, according to a 2016 study.

Researchers found that people who ate foods rich in flavonoids were less likely to get an upper respiratory tract infection or the common cold than those who did not. 

Citrus fruit

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Citrus fruits are high in vitamin C, a nutrient known to help give your immune system a boost. It encourages your immune system to produce white blood cells, which are necessary to fight infections. Citrus fruits include many types of fruits, such as lemons, limes, grapefruit, and several types of oranges.  But aim to consume whole fruits, rather than a lot of fruit juice, as its high sugar content can lead to problems.

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