Top 10 immunity boosting foods for adults - 24 MANTRA ORGANIC

Top 10 immunity boosting foods for adults - 24 MANTRA ORGANIC


Most beneficial foods for immunity boosting

Health and Nutrition


The immune system comprises cells, tissues, organs, and proteins. Together, these exact bodily processes that defend against pathogens, which are the viruses, bacteria, and foreign entities that infect the human body and lead to diseases.

When the immune system identifies a pathogen, it sets off an immune response. The immune system then releases antibodies, which stick to antigens on the pathogens, killing them in the process.

Including specific foods into your diet can help strengthen your immune response and stimulate the rapid production of antibodies.

When purchasing food items from the market, always prefer organically prepared food. The consumption of organic food promote health benefits because if the following reasons:

  1. Devoid of pesticides or harmful chemicals.
  2. No scope of water contamination.
  3. Higher nutritional value and improved taste.

List of immunity booster foods for adults


A healthy, balanced diet plays a crucial role in your well-being. Here are ten immunity booster foods for adults that can help stimulate a rapid production of antibodies and help you stay fit.

1. Blueberries 

Blueberries contain a type of flavonoid termed as anthocyanin, which exhibits antioxidant properties that can boost your immune system significantly.

2016 study concluded that flavonoids are critical in strengthening the immune system of the respiratory tract.

Researchers deduced that people who consumed meals rich in flavonoids had lower chances of picking up an upper respiratory tract infection, or the common cold, compared to those who did not.

2. Dark chocolate 

When it comes to immunity booster foods for adults, dark chocolate is a very important one, comprising an antioxidant called theobromine, which can help boost the immune system by safeguarding the cells of the body from free radicals.

Free radicals are molecules that are produced by the body when it digests food or comes into contact with toxins. Free radicals can damage the cells of the body and might contribute to disease.

Regardless of its potential benefits, dark chocolate is rich in calories and saturated fat; and thus, it is imperative that you consume it in moderation.

3. Turmeric 

Turmeric is a yellow spice used frequently by many people in cooking in India. Turmeric is also prevalent in some alternative medicines.

Consuming turmeric can help improve your immune response because of the qualities of curcumin, which is a compound found in turmeric.

As per a 2017 review, curcumin exhibits antioxidant and anti-inflammatory effects.

You must practice the daily consumption of organic foods as they adhere to international standards of healthy meals, and it does not hurt that they are generally considered one of the most important immunity booster foods for adults. Organic farming safeguards the environment because of its eco-friendly cultivation practices.


4. Garlic

Garlic is a common household remedy to prevent colds and other illnesses. A review surveyed whether consuming garlic supplements containing allicin mitigated the risk of catching a cold.

The participants who took a placebo had over double the number of colds compared to those who consumed garlic supplements.

Garlic is a plant in the onion family grown for its peculiar taste and health benefits. It contains sulphur compounds, which harbour some health benefits found in garlic.

5. Kefir 

Kefir is a fermented drink that comprises live cultures of bacteria, all of which are beneficial for health.

Initial research proposes that consuming kefir can help boost the immune system. As per a 2017 review, several studies have concluded that regular consumption of kefir is beneficial as it:

  • Fights bacteria
  • Reduces inflammation
  • Increases antioxidant activity

Kefir exhibits potent antibacterial properties and can improve bone health and reduce the risk of osteoporosis.

6. Sunflower Seeds 

Sunflower seeds can act as a scrumptious addition to salads or breakfast bowls as they are rich sources of vitamin E, which is an antioxidant.

Vitamin E, being an antioxidant, stimulates immune function. It does this by attacking free radicals, which can inflict damage to the cells.

Sunflower seeds might also help lower blood pressure, cholesterol and blood sugar levels because of the presence of vitamin E, protein, magnesium, linoleic fatty acids and plant compounds.

7. Orange

Still looking for immunity booster foods for adults? Well, look no more as we introduce the mighty orange.

Oranges are a rich source of vitamin C, which is the vitamin that people turn to when they catch a cold.

Vitamin C reduces the duration of common cold symptoms and boosts the function of the immune system.

It also prevents skin damage, regulates blood pressure, controls cholesterol and blood sugar level, and cuts down the risk of cancer.

8. Red Bell Pepper

For people who wish to avoid the sugar in fruit, red bell peppers can act as an outstanding alternative source of vitamin C.

Stir-frying and roasting can help preserve the nutrient content of red bell peppers better than steaming or boiling, as concluded by a study on cooking methods.

Since red peppers are rich in vitamin A, it promotes healthy eyesight, especially during the night. They contain 300 per cent of your everyday vitamin C intake.

Red bell peppers are packed with antioxidants and act as a significant source of vitamin B6 and magnesium.

9. Spinach

Spinach can boost the immune system, as it comprises many vital nutrients and antioxidants such as –

  • carotenoids
  • flavonoids
  • vitamin E
  • vitamin C

Vitamin C and E are essential in supporting the immune system. Research indicates that flavonoids can help prevent the common cold in healthy people.

Spinach also offers other health benefits such as preventing cancer, regulating blood sugar, developing good bone health, boosting eyesight, and reducing hypertension because of its antioxidant properties.

10. Sweet potatoes 

Sweet potatoes come packed with beta carotene, which is a type of antioxidant that gives orange colour to the skin of the potatoes.

Beta carotene is a rich source of vitamin A and helps to make skin look healthy and can even provide protection against skin damage from the harmful ultraviolet (UV) rays.

Sweet potatoes are also plentiful in vitamin C and E, both of which are very crucial to maintain a healthy immune system.

Final Words

It is imperative for you to remember that the immune system is a complex mechanism of the body and thus demands food intake rich in specific nutrients. Eating a balanced diet is just one way to boost immune health.

It is also essential to be conscious of the different lifestyle factors that might impact the health of the immune system, such as exercising and quitting smoking.


Consider purchasing organic food for regular consumption, as it can safeguard your children and family from cancer-inducing pesticides.

Try 24 Mantra Organic’s range of products and savour the taste of organic goodness.

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