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Top 5 Natural Foods for Boost Your Body’s Natural Defences

Your body’s natural defence mechanism should necessarily be super strong to fight viruses and other disease-causing micro-organisms. This natural defence of your body is called its immune system. It protects your body against potentially harmful pathogens. It is possible to strengthen your immune system with the intake of certain foods and fruits. If you researched the kiwi fruit benefits or the benefits of coconut water, you know that they can help strengthen your immune system. But there are many other natural foods with which you can boost your body’s natural defences.

5 Natural Foods for a Better Immune System

There are many natural foods that you can include in your diet to strengthen your immune system. Let us dig deeper and discuss a few of them. 

Kiwi and other Fruits

Kiwi and other citrus fruits are full of essential nutrients that keep your body healthy and fight disease-causing microbes. These fruits are a good source of potassium, Vitamin K, C, and folate. All these nutrients work a great deal in fighting infections and keep your body’s defence mechanism efficient. Immunity is one of the best Kiwi fruit benefits, which you can get by taking one serving of this fruit, along with papaya, oranges, and likewise every day. 

Coconut Water

Coconut water is a super drink that benefits your body in multiple ways. It contains nutrients and vitamins like riboflavin, niacin, and thiamin, which fight viral infections efficiently. Other benefits of coconut water include flawless skin and instant energy boost. In addition, this super drink has anti-viral and anti-bacterial properties, making the body strong enough to fight the cold and flu symptoms. Make sure you drink natural and fresh coconut water to get maximum benefits. Avoid the packed products as they have preservatives and added sugar that reduces its effectiveness too many folds. 


Yoghurt is rich in lactobacillus. It is a pro-biotic that effectively fights the illness-causing microbes and gives a boost to your immune system. Additionally, yoghurt is a rich source of Vitamin D. It is a great nutrient to strengthen your body’s natural defence mechanism. You can add nuts like almonds into your yoghurt to make it taste better, and almonds will help boost your immunity further. Make sure to read ingredients and composition in a market-bought yoghurt, as the added sugar in them will not cause any good impact on your immune system. 


Turmeric is the ingredient that you find in every household. It gets used in curries to get the best taste and colour. But it is not restricted to that. There are countless other benefits of turmeric, and one of the best is the boost that it gives to your immune system. Curcumin present in naturally occurring turmeric has anti-inflammatory properties that can help boost your body’s natural defence. You can make the immunity-boosting yellow tea using naturally occurring turmeric and use it in an adequate quantity in your food. During the flu season, turmeric milk, popularly known as a golden latte, is super effective. 

Green Tea

Go for green tea if you want the immunity-boosting benefits of coconut water but wish to replace it with a warmer drink. You only have to be selective with the ingredients or the type of tea you are drinking. Chamomile tea is a perfect example of an immunity-boosting tea. Choose the tea rich in Vitamin C, have ginger and lemon extracts, and is infused with basil. All these ingredients are rich in antioxidants and are good sources of L-theanine that help in boosting the production of the germ-fighting compounds in your body cells.  

Other than these foods, broccoli, almonds, sunflower seeds, and many other natural foods can help build better immunity. You can include them in your diet in multiple ways and let them work their magic. For example, you can ripe the kiwi fruit benefits by making salads with fruits and veggies. Consume them every day to experience the change in your body. You can also make special immunity teas that are stress relieving and also work on your immunity. Along with the natural foods, reduce your sugar intake, get enough sleep and perform some form of exercise to strengthen your body’s natural defence. Give utmost attention to the immune system as it will keep you safe from a lot of diseases.


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