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Vegetables that boost immune system  

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Why does your doctor encourage you to eat more and more vegetables? Yes, we all know vegetables are good for our health, nonetheless it is utmost important to know that certain types especially strengthen our immune system and protect us against a wide range of infections. The leafy greens and coloured vegetables are ideal for this purpose.

We have listed them below:



The dark green coloured leafy spinach is the first thing that comes to your mind when you think of making your immune system strong. Loaded with folate, carotenoids, vitamin A, C, E and K, eating spinach on regular basis reduces your risk of infections and inflammatory diseases.  


Carrots and beet root

Carrots and beet contain loads of plant antioxidants like anthocyanins, carotenoids, vitamin A and vitamin C which effectively promises immunity. Apart from that you should also consider eating carrots and beet to prevent eye infection and eye diseases. Be it juice or raw carrot; include it in your plate.


Broccoli, kale, cabbage

Broccoli, kale and cabbage etc. are cruciferous vegetables enriched with phyto compounds that protect your cells from free radical damage. Research shows that they enhance levels of cytokines in your blood, thereby offering you better immunity. People who consume cruciferous vegetables regularly are at lesser risk of having cancer and infections.

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Onions are rich in quercetin, a powerful antioxidant that may reduce risk of some serious infections and not to miss out cancer. You can cook your food with onions or simply have them raw. Remember, ginger and garlic although fall in the category of spices are excellent immune booster foods. You are free to consume them regularly.


Sweet potato and squash

The best way to give your body good dose of vitamin A is by eating food enriched with beta carotene. Apart from carrots and beet, other vegetables that boost your immunity due to high beta carotene content are sweet potatoes and squash. You can boil those soft pulpy vegetables, grill or sauté or prepare delicious soups.




A vegetarian’s delight mushrooms are known for their immune enhancing properties. Researchers have found out that mushrooms have the potential to increase the activity of natural killer T cells (NKT). Thus, they can protect your cells from mutation, damage, infections and are also capable of inducing death to tumour cells. However, carefully select your mushroom 



Tomatoes are loaded with lycopene, a plant antioxidant that strengthens your immunity to a large extent. They also contain good amounts of vitamin C. You can enjoy eating raw, prepare delicious tomato soup or have tomato juice to protect yourself from day to day infections, cold and flu.


Bell pepper

The red, yellow and green peppers are powerhouse of anthocyanins, vitamin C and many other types of antioxidants that fortify your immune system. High amounts of bête carotene further suffices your body’s requirement of vitamin A, thereby protecting your from a wide range of infections.


Asparagus and artichokes

Both asparagus and artichokes are blessed with anti-inflammatory abilities. They contain powerful antioxidants which purify your blood and flushes out toxins from your body. Thus, once again green vegetables come for your immune rescue.

Written by: healthplus24.com team
Date last updated: July 18, 2014