Boost Your Natural Resistance With These Foods

“Health is wealth” is an old adage, yet as true as ever; especially in this era of technology-driven life of people, where prolonged inactivity, pollution, and stress have become a part of everyday life. Under these circumstances, maintaining a healthy body requires paying attention to food and exercise. Building a strong natural resistance is vital for good general health. Here is a list of foods that contains immunity-boosting characteristics.

Foods To Boost Natural Resistance

Citrus Fruits

Citrus fruits are a rich source of Vitamin C. Vitamin C improves natural resistance by increasing the production of White Blood Cells (WBCs). WBCs will fight infections caused by foreign bodies. Some fruits high in Vitamin C include lemons, oranges, grapefruits, and tangerines. As our bodies are not built to store or produce Vitamin C, it is essential to add it to our daily diet menu.

Nuts and Raisins

Next to Vitamin C, Vitamin E is another essential vitamin that helps in preventing and fighting off colds. It requires fat to be absorbed by the body as it is a fat-soluble vitamin. Nuts and raisins are a power pack of vitamins and fats so taking them on a daily basis will give your body the recommended dose of vitamin E.


Turmeric is a spice that is added to many foods in Indian cuisine. Curcumin in turmeric is not only a powerful anti-oxidant but also helps repair muscle damage caused by exercise. It helps to rejuvenate the cells and improves mood.

Green Tea

Flavonoids are a type of anti-oxidants that helps fight against unwanted foreign bodies that enter the body. Green tea is also rich in epigallocatechin gallate, or EGCG which is another anti-oxidant. It is also a source of an amino acid called L-theonine which aids in germ-fighting compounds in the T-cells.


Papaya is a power-packed fruit rich in Vitamins A, C, and E along with other nutrients and minerals such as potassium, calcium, etc., all of which are extremely beneficial to overall health. It also has a digestive enzyme – papain that has anti-inflammatory properties.


The symptoms of cold and flu can be improved with chicken soup. Vitamin B6 acts as a catalyst in many chemical reactions that occur in the body. Chicken and turkey are rich sources of this vitamin. New and healthy Red Blood Cells (RBCs) are formed with the help of Vitamin B6. It blocks the migration of inflammatory WBCs. The amino acid cysteine, released during the cooking process is similar to the bronchitis drug acetylcysteine.


Yogurt contains probiotics which are healthy bacteria that keep the gut and intestinal tract free of disease-causing germs.


Ginger is a spice that decreases inflammation. It also helps in reducing chronic pain and has cholesterol-lowering properties. Ginger extract, taken along with a dash of honey will reduce a sore throat and other inflammatory illnesses.


Garlic is another spice that fights infections, helps lower blood pressure, and slows down the hardening of arteries which means it is not only a good natural resistance booster but it is also good for your heart health.

Sunflower Seeds

The nutrients such as phosphorus, vitamin B6, magnesium, and vitamin E are all found in sunflower seeds, all of which regulate and maintain immune system function.

Green Leafy Vegetables

Green Leafy Vegetables such as spinach are rich in vitamin C and many other anti-oxidants which help boost natural resistance. They are also rich in beta-carotene which increases the infection-fighting ability.

Broccoli and cabbage

These are supercharged with vitamins and minerals such as vitamins A, C, and E. They are a rich source of many anti-oxidants and fiber as well.

Whole Grains

Whole grains such as unpolished brown rice, whole oats, whole barley, and whole wheat contain beta-glucan, which is a type of fiber with anti-microbial and anti-oxidant capabilities. Including these grains in the diet will make you less prone to catching a cold. It also helps in fast recovery from wounds and improves the healing power. They help maintain a clean and healthy body.

Sweet Potatoes

Sweet potatoes contain beta-carotene which is converted by the body into vitamin A which is essential for the production of connective tissues.


Water not only keeps you hydrated and elevates your mood by reducing stress, but also helps flush out unwanted materials from the body. Drinking plenty of water or fresh vegetable and fruit juice without added sugars or artificial flavors is another great idea to stay healthy and fit. You can also eat watermelons or grapes to keep your body hydrated.

Written by MedPlus