Best Foods That Boost Your Immune System

The importance of a strong immune system has certainly been at the forefront of our minds and more formal public health discussions in the past couple of years, and while having a robust immune system will certainly reduce your risk of contracting ailments. It’s also necessary to ward off everyday viruses like the common cold and the flu. In addition to fending off potential infections, a strong immune system also helps you recover faster, feel less fatigued, sleep more soundly, and fight off allergies. Today, let us educate you and your family on some foods that will boost immune system naturally

Best Foods That Boost Your Immune System

Fatty Fish

Salmon is the best and most commonly used example of fatty fish. They contain the best protein, fatty acid, and vitamin B ratio. By including salmon in your diet, you will increase your resilience and optimize your energy-sustaining system. The omega-3 fatty acids present are effective anti-inflammatories and fatigue relievers.

The Vitamin B12, when combined with folic acid, helps to create red blood cells, which helps to increase iron levels in the body. You’re more resistant to tiredness if you have a lot of red blood cells and iron in your system. Include fatty fish to your diet so you can have immune system boost which will certainly reduce your risk of contracting diseases


One large egg provides 13 vitamins and minerals and high-quality protein, all for 70 calories. The egg white certainly contains protein, but that golden yolk also provides an equal amount of protein, plus a boatload of these important nutrients. Vitamin D, found in the yolk, is critical for your immune system to function properly and for bone health. Eggs are one of the only foods that naturally contain this important vitamin. Vitamin E is also found in the yolk and is involved in immune function.

Red Bell Pepper

Red bell peppers are one of the best immune-boosting foods because they are packed with several key nutrients that support the immune system. For example, red bell peppers are one of the richest sources of vitamin C, with 190 mg (212% RDI) per cup. Yellow peppers have 138 mg, and green peppers come in at 120 mg per cup. Moreover, red, yellow, and orange bell peppers also contain vitamin A, beta-carotene, and lycopene, which further boost the immune system by regulating inflammation and suppressing pro-inflammatory T-helper cells

 Leafy Green Vegetables

Leafy green vegetables like spinach, watercress, and collard greens have a range of different health benefits that can improve your body’s ability to fight off viruses.

When possible, eat leafy greens raw in their natural state to get the most health benefit.


Garlic is now a popular immune-boosting food and is included in many over-the-counter supplements and health products. You can also add garlic to salads and cooked foods, or make a healthy tea with garlic and honey. It has sulfur compounds that are antibacterial and antiviral agents in your body.

For the tea, add one clove of minced or crushed garlic to hot water and then squeeze in the juice of a lemon and a teaspoon of raw honey.


Ginger has a strong taste, and anti-inflammatory properties to go along with it. Its ability to calm an upset stomach is well known and it can also have a positive effect on your immune system.

In the modern world, it’s increasingly important to take actions that support your immune system and encourage your body’s ability to fight off illness. By adding these foods and beverages to your diet, you’ll be doing your health a big favor.


Here’s some happy news for chocolate lovers everywhere: Some studies indicate that cocoa and extracts of cocoa might positively affect various aspects of the immune system as well as act as a powerful antioxidant. As long as you keep the sugar and fat to a minimum, unsweetened cocoa and cocoa powder may play a role in immune system health.

The studies on cocoa are often done on extracts, although they often extrapolate the amount of extract used to a correlating amount of cocoa. Recent studies have also looked at cocoa as a whole and even dark chocolate.

Studies have shown that regular consumption of cocoa/extracts may reduce heart disease risk, help raise good cholesterol, and possibly reverse blood vessel damage in people with diabetes.8


When choosing yogurt, go for the style you enjoy the most. It’s important to choose a variety that uses live and active cultures. If you opt for plain yogurt and add fruit, spices, and a little of your favorite sweetener, you will have a lower-sugar snack that also contains Calcium.

Studies have shown that the live cultures in yogurt such as lactobacillus can protect the intestinal tract against gastrointestinal illnesses and increase resistance to immune-related diseases such as infection and even cancer.

The beneficial live cultures in yogurt such as Lactobacillus acidophilus may help prevent colds and other infections or shorten their duration, although there is more to this research.


Mushrooms may be a potent weapon in warding off colds, flu, and other infections. Studies on fresh mushrooms, dried mushrooms, and extracts have shown that mushrooms such as shiitake, maitake, and reishi have antiviral, antibacterial, and anti-tumor effects.


Spinach and other dark green leafy vegetables like kale, collard greens, and beet greens are excellent immune-boosting foods. Dark leafy greens provide tons of nutrients, ranging from iron, calcium, and vitamin K, to a decent amount of protein and nitrates. Nitrates have been shown to increase the body’s production of nitric oxide, which improves the function of blood vessels and can lower blood pressure. Spinach, kale, and other greens are also contain vitamins A, C, and E, a trifecta of nutrients that support immune health. One cup of raw kale contains 23 mg (26% RDI) of vitamin C. One cup of cooked spinach provides 25% of your daily needs for vitamin E, while one cup of cooked spinach or kale has 885 mcg (98% DV) of vitamin A.

Read Also : Some Cancer Fighting Foods You Should Know

Citrus Fruits

Citrus fruits like oranges, grapefruits, and lemons have earned their designation as top foods to support your immune system for a reason. Oranges contain 96 mg or 106% of the RDI of vitamin C per cup and 53 mg per 100 grams of fruit. A whole pomelo contains over 400% of the recommended daily intake, while one medium-sized grapefruit provides about 96% of the RDI and each little clementine has 40% of the RDI. Pink grapefruit also contains some vitamin A, as one cup has about 15% of the daily value.


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