A efficient immune system is what you need to live a healthy life. In reality, a healthier lifestyle means adding more foods that improve immunity into your diet. And what better way to get started than your breakfast?

You see, as it is the first meal of the day, your breakfast should be heavy and healthy too. If we eat the right foods to keep our immune system healthy, we get sorted.

Here are five foods you need to eat to help your body stay healthy and strong:

Seeds and nuts

Rich in zinc, magnesium and omega-3, sunflower seeds, sesame seeds, dates, groundnuts, apricots, and almonds help improve immunity. They are rich sources of fat-soluble vitamin A, D, E, and K and help avoid and combat cold.

Research in the Nutrients journal found that nuts are nutrient-rich foods with significant cardiovascular and metabolic benefits that can easily be integrated into balanced diets to improve the immune system.

Besides these, honey, oatmeal, bell peppers, broccoli, ginger, spinach, garlic, neem leaves, and turmeric can also be used to improve immunity.


Yogurt is good for your immune system because it is a great source of vitamin D, not just high in protein. It is believed that the dairy product decreases the risk of heart disease and also assists in weight loss.

Also, some studies have found that consuming probiotics like yogurt helps to fight common cold.

Green tea

Beginning the day without a cup of tea is almost impossible for most of us. How about having tea that not only energizes you but also keeps you safe and your immunity strong?

Green tea may be an important addition to your diet as its nutrients and antioxidant properties help keep blood sugar levels under control. Besides that, it also helps to increase the metabolism.

Green tea is mineral-rich and enhances your body's detoxification process, which helps in weight loss.


Papaya is good for your skin and contains antioxidants and photo-nutrients to keep your heart healthy. It's even helping to cure cancer.

Eating papaya in its raw form helps to regulate blood sugar and keeps cholesterol under control. Rich in vitamin A, B, C, and K the fruit is an excellent booster for immunity.

Papayas contain minerals including potassium, calcium, copper, and magnesium. Scientists believe papaya can minimize oxidative stress and improve immunity in older adults.

Citrus fruits

Add citrus fruits such as lemons, grapefruits, and oranges to your breakfast as they are a nutritious storehouse and help to improve immunity and combat cancer.

Citrus fruits are rich in minerals and vitamin C that help to support the immune system. Also known for its anti-inflammatory and antioxidant benefits, these foods give you flawless skin. They are also a good source of protein, low in calories, and lower kidney stone risk.