Top 10 superfoods to improve immunity power in adults and kids

Our immune system is a collection of systems and processes that help us fight against diseases and foreign bodies. These include viruses, bacteria, and parasites.

Here is a list of superfood items that boost the immune system. This proves useful for those whose immune system is naturally weak. Alternatively, when you have an infection, your immune system is down. Include these foods and have a perfect immune system.

Top 10 superfoods to improve immunity power in adults and kids

10 Superfoods Boosting the Immune System

Magic of Olive Oil

Olive oil is a superfood made of monounsaturated fats. This type of fats strengthens the immune system. Use olive oil in cooking and for dressing. Add some olive oil (1-2 tablespoons) to the veggie dish, and you will add a dash of health. Nevertheless, one must be careful not to add that too much as olive oil is high in calories.


Oranges top the list of good healthy superfoods especially when you are sick. This is due to the high Vitamin C content, which works out to about 80 mg per medium sized orange. The Vitamin C stimulates the production of white blood cells that are vital for the defense against the attack by foreign bodies. It also contains Vitamin A that has good immune boosting capabilities.

Olive Oil and oranges to boost immunity

Benefits of Turnips

The antioxidants and phytochemicals help prevent the incidence of cancer. The large amount of Vitamin K gives turnip anti-inflammatory property that helps augment heart health. Calcium and potassium help in the growth and maintenance of the bones. Turnip has a high fibre content that helps in the digestive process. It helps prevent haemorrhoids and is beneficial for weight loss. Have 150 grams each day.

Mushrooms are Wonderful

Mushrooms have low carbohydrate content and high fibre content. They have good amounts of B Vitamins such as niacin, pantothenic acid, and riboflavin. It also has selenium and iron.  Fats and cholesterol are absent. Cook your mushrooms as this removes the supposedly carcinogenic substance agaritine. Surprisingly, mushrooms have cancer-fighting properties due to the high levels of the polyphenols.

Mushrooms and Sweet Potatoes

The mushrooms have disease-fighting properties. They contain trace minerals that we need for our daily metabolic activity. Certain types of mushrooms increase the B and T lymphocytes production in the body. These help the immune cells control the response to pathogens. Each cup of mushrooms contains 21 calories, 2 grams each of sugar and carbohydrates and 3 grams of protein.

High Energy from Sweet Potatoes

Sweet potato has plenty of health-giving nutrients. It has lots of potassium (each medium sized one has 500 mg of potassium while the daily need is 4,700 mg). Potassium helps the muscles and nerve communicate and helps transport nutrients to cells. It moves the wastes out and maintains the blood pressure. Have 200 – 300 grams once a week.

The plant-based iron found in sweet potato will improve fertility. The beta-carotene has Vitamin A that protects against prostate cancer and improves hormonal health during pregnancy and lactation. The dietary manganese helps women overcome PMS blues. The good fibre content helps improve the digestive function and keeps your weight down by beating hunger. Find baked sweet potato health benefits.

The high level of antioxidants from Vitamin C and Vitamin E helps the sight. They have choline, which is useful for fighting inflammation.

Goodness of Butternut Squash

Just one cup of cooked butternut squash gives you 432% of the Vitamin A need. It gives 52% of the Vitamin C and 10% of Vitamin E. In addition, you get Folate, Vitamin B6, Niacin, Thiamin, Pantothenic acid, manganese, and magnesium. It has more potassium than a banana (582 mg to each cup).

This superfood helps you combat heart disease, obesity, and diabetes treatment. It helps you lower your blood pressure and prevents asthma. This is due to the beta-carotene, an antioxidant. You lower the risk of colon and prostate cancer. This vegetable is great for your skin and hair. It helps prevent constipation.


The flesh of the turkey is a wonderful immune booster. This superfood has plenty of zinc that increases the T-cells. These help fight infection in the body. You need a daily intake of 15 -25 mg of zinc every day. If you eat 3 ounces of dark turkey meat, you get 3.8 grams of zinc.

Turkey and salmon to improve immunity power

Salmon is Heart Healthy

It is good not only for the heart but for the brain also. Salmon has bio-active peptides such as calcitonin that increases, stabilizes, and regulates the collagen production in the human cartilage. Salmon improves your cardiovascular health due to the high levels of EPA, DHA, and omega-3 fatty acids. If you eat one piece of salmon thrice a week, it will protect you from stroke, heart attacks, high triglycerides, high blood pressure, and arrhythmia.

Broccoli has loads of nutrition

Broccoli is one of the best superfood items that augment the immune system. It has plenty of vitamins, minerals, and antioxidants and is useful for preventing the attack by the free radicals. Broccoli helps decrease the risk of heart disease, diabetes, and obesity. It is great for your skin and hair, and helps you maintain a lower weight. Eating broccoli will improve your stamina and energy.

The risk of colon and lung cancer stays reduced due to the sulforaphane that inhibits the progress of cancer cells. It has already proved successful in the fight against prostate, pancreatic, and oesophageal cancers. It contains folate that women need during pregnancy and decreases the incidence of breast cancer.

One cup of broccoli provides 92 micrograms of Vitamin K, which is way over the daily requirement. The dietary fibre helps regulate the immune system and protects against inflammation.


You have a host of superfood herbs that help improve the thymus function. These include yarrow, Echinacea, barley grass, wheat-grass, liquorice, and thyme. You can also have nutrients such as black currant oil and organic germanium. Other immunity boosting superfoods include red clover, horseradish, parsley, and eleuthero root. Eat one cup two to three times a week.

One can damage the immune system by excess exposure to sunlight and pollution. In addition, during the infection season, you have plenty of germs and viruses in the air. If one takes enough precaution and supplements the food with health-giving superfood, one has a better chance of staying fit and healthy.

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Anoop Sharma

About Anoop Sharma

Anoop Sharma is an IT professional, freelance health writer and creator of He is passionate about helping others learn about health issues and their natural remedies, yoga and healthy food.

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