Nutrition Made Simple


August 07 2021



Immunity is defined as the mechanism by which our body fights against infections. Sometimes, there may be certain conditions that may render the body incapable of eliciting an adequate immune response. In such cases, consumption of immunity boosters helps in imparting additional strength to the body in fighting seasonal infections like flu, viral infections, allergies, and  arthritis.

In individuals with a weakened immune system such as those suffering from diabetes, hypertension, HIV/AIDS, and immune-suppressed patients due to side effects of certain medications, dietary modifications to include immune-boosting foods strengthen the immunity of such patients. Supplements of Alvizia healthcare like L- arginine capsules and flaxseed oil capsules are beneficial in improving the immune system. Some of the foods that are capable of boosting immunity include:


Almonds are extremely healthy dry fruits which mainly help in preventing and treating cold. Some of the proven health benefits of eating almonds regularly include lowering the blood pressure, blood sugar level control, cholesterol level regulation, alleviating constipation, respiratory disorders, anaemia, helping in hair regeneration and growth, promoting nail strengthening, and increasing dental strength. Almonds are a rich source of vitamins A and E which are natural immunity boosters. 

Almonds are also rich in antioxidants which help in the regulation of free radicals and are responsible for preventing infections as they exhibit anti-inflammatory and antihepatotoxic properties. Almonds are also known to prevent the accumulation of food in the colon. The antioxidant properties of almonds due to the presence of vitamin E help in reducing the risk of developing cardiovascular disease. Almonds are also a good source of riboflavin and L -carnitine which are known to improve brain development. Almonds in the diet also promote bone development, improve skin appearance, and reverse the signs of ageing.


Broccoli is abundant in various nutrients like vitamins, minerals, and fibre. Broccoli contains vitamins A, C, and E which impart antioxidant properties and make it an important immune-boosting food to be included in the diet.

Citrus fruits 

Citrus fruits mainly contain vitamin C that helps in preventing and treating flu and the common cold. Citrus fruits are integral in boosting the immune system as they promote the production of white blood cells which are mainly involved in protecting and fighting against infections. Some examples of citrus fruits include lemons, oranges, limes, grapefruits, tangerine, and clementines.


Also known as Sambucus nigra, elderberry extracts from its berries and flowers have proven to have numerous health benefits as they exhibit antibacterial, antiviral, and anti-inflammatory properties. Elderberry also contains several flavonoids which on being added to the diet are effective as remedies for the treatment of colds, flu, and sinus infections as it is effective in reducing the swelling of the mucus membrane. 

Elderberry also has a laxative effect, lowers blood sugar levels in diabetic patients, and acts as general immunity boosters by helping the body in fighting foreign agents. Elderberries have been proven to be beneficial in various health conditions like headaches, fever, constipation, respiratory tract infections, joint pain, kidney disease, epilepsy, skin disorders, and stress. 


Garlic is one of the most commonly used immunity boosters in cooking. Its antibacterial, antiviral, and antifungal properties help in the management of systemic infections. Garlic is a rich source of antioxidants that aid in alleviating the symptoms in conditions like Alzheimer’s disease, and cardiovascular disease. It is most commonly associated with the prevention and treatment of the common cold. Garlic consumption has also been found to reduce blood pressure and decrease the chance of hardening of arteries. 


Ginger is a potent anti-inflammatory agent that is known to be effective in reducing sore throat and nausea. The presence of gingerol in ginger imparts pain relief and decreases cholesterol levels in the body. Ginger has potent anti-inflammatory, antiviral, antibacterial effects, and immune-boosting elements which help in the fight against various diseases like arthritis,  neurodegenerative disorders, and hypersensitivity. 

Green tea extract 

Green tea is a herbal beverage rich in antioxidants containing flavonoids and polyphenols which exhibit anti-inflammatory properties and prevent premature ageing. The antioxidants like epigallocatechin gallate present in green tea extract also prevent cell damage. Green tea also contains caffeine and L- theanine which optimizes brain function and promotes memory, improves mood and overall cognitive function. Other beneficial effects of green tea include controlling blood sugar levels and regulating blood pressure, which helps in the prevention of heart attack and stroke. Alvizia Garcinia Cambogia HCA is a good source of green tea extract and improves the immune system.


Kiwi is rich in various vitamins like vitamin C and K and other nutrients such as potassium. The presence of vitamin C in kiwi promotes the formation of white blood cells which contribute significantly to fighting infections in the body.


Mushrooms are a good source of vitamin B ( riboflavin, folate, thiamin, and niacin), vitamin C, vitamin D, and nutrients like potassium, magnesium, sodium, phosphorus, choline, calcium, and selenium which are also essential for boosting the body’s immune response as they have an antioxidant and anti-inflammatory properties. Mushrooms also act as natural antibiotics as they inhibit microbial activity and prevent the onset of fungal infections. 


Papaya is a fruit that contains vitamin C in abundance. Papaya also contains papain which is a digestive enzyme and it also has anti-inflammatory effects and also acts as a laxative thereby treating constipation.


The bright red colour of pomegranate is due to the presence of polyphenols which is a powerful antioxidant that reduces inflammation. Pomegranate also has anti-bacterial and anti-viral properties and it also acts as a potent memory-booster. The presence of flavonoids in pomegranate prevents the damage of cartilage and thus arrest the progression of osteoarthritis. 

Red bell peppers 

Red bell peppers contain vitamin C and beta carotene which boosts immunity and also play an important role in the maintenance of healthy skin and eyesight. 


Spinach is a green leafy vegetable that is a rich source of vitamins A and C, fibre, beta carotene, magnesium, calcium, and iron and has antioxidant properties due to the presence of alpha-lipoic acid which regulates blood glucose levels and decreases peripheral neuropathy. 

This article is the sole opinion of the author and Alvizia Healthcare holds no responsibility for the content. *



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