12 Foods to Boost Your Immune System

Share on facebook
Share on twitter
Share on linkedin
Share on telegram
foods-high-vitamin-c-food-rish foods-high-vitamin-c-food-rish | Featured

Because scientists still haven’t invented a cure for the common cold, most people say this virus is the most annoying of all! A common cold can make a person feel almost as miserable as the flu without fever and aches. A stuffy nose that just runs, itchy watery eyes, the puffy feeling face… Well, you remember the feeling. No fun at all.

Studies show you can eat foods to ward off these viruses and boost the immune system against more serious illnesses. This list included the top ten foods to boost the immune system, backed by research and field study.

RELATED: 6 Ways to Boost Your Immune System

Foods Great For Your Immune System

1. Citrus Fruits

fresh-fruits-mixed-background-healthy-eating | citrus

Many people swear by the power of citrus fruits. A teacher from Kansas City said, “I eat an orange every day for my snack in the winter. This is the height of cold and flu season, but I never get sick.”

This is a proactive approach to boost the immune system. Many people turn to vitamin C when they feel a cold coming on or immediately after they have caught a cold. This helps build up the immune system because this vitamin absorbs into your system quickly. Vitamin C increases the production of white blood cells. If you are already sick, these cells will go into immediate action. If you are using vitamin C before you get sick, these white cells will fight off germs trying to invade the system.

Popular citrus fruits include:

  • Oranges
  • Grapefruit
  • Clementines
  • Lemons
  • Limes
  • Tangerines

2. Garlic

garlic-cloves-bulb-vintage-wooden-bowl | garlic

Garlic is used in so many tasty dishes and recipes from around the world. Very early civilizations used garlic and recognized its healing power for fighting infections. According to recent studies, garlic may lower blood pressure and slow down hardening of the arteries. Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin. Allicin is the compound that is produced when garlic is crushed or diced. It is the allicin that is said to boost the immune system.

3. Ginger

ginger-root-powder-bowl | ginger

Ginger is also said to boost the immune system and is the “go-to” spice if you feel you may be getting sick. The anti-inflammatory gingerols and shaogals in the ginger root will help to relieve a sore throat quickly, and they also kill rhinoviruses, which cause colds in the first place. Drink three or more cups of ginger tea daily until you are well. You can also drink the same ginger tea to warm up on a cold winter day. Ginger may also decrease nausea, help lessen chronic pain and lower cholesterol, according to recent studies.

4. Yogurt

fresh-yogurt-on-table | yogurt

Yogurts that have “live and active cultures” printed on the label include cultures that boost the immune system and help fight diseases. Try to get plain yogurt rather than the pre-flavored, as they are usually loaded with sugar. You can sweeten plain yogurt yourself with healthy fruits, honey, or a dab of natural maple syrup instead.

Yogurt can also be a great source of vitamin D, so try to select brands fortified with vitamin D. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against disease. Vitamin D also helps boost energy which will improve your immune system as well.

5. Spinach

fresh-spinach-leaves-bowl-on-rustic | spinach

Spinach is one of the healthiest green vegetables available. And it’s versatile as well. There are numerous salads you can make, or spinach can be cooked and added to lots of different meals. People often add spinach to smoothies. This incredible plant only takes about 6 or 7 weeks to grow from seed to maturity. It is considered a cool-weather crop so spinach can be planted in some places from February through the end of June, and again in the fall. You do not need much room to grow this immune system booster.

Spinach is rich in vitamin C and it’s also packed with numerous antioxidants and beta carotene. These are what may increase the infection-fighting ability of our immune systems. Similar to broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients. However, light cooking enhances its vitamin A and allows other nutrients to be released from oxalic acid.

6. Green Tea

green-tea |green tea

Both green and black teas are packed with flavonoids, a type of antioxidant. Green tea really stands out for its levels of epigallocatechin gallate, or EGCG, another powerful antioxidant. EGCG has been shown to enhance immune function. The fermentation process black tea goes through destroys a lot of the EGCG. Green tea, on the other hand, is steamed and not fermented, so the EGCG is preserved. Green tea is also a good source of amino acid L-theanine. This acid may aid in the production of germ-fighting compounds in your T-cells.

7. Red Bell Peppers

red-bell-peppers | bell pepper

Ounce for ounce, red bell peppers contain twice as much vitamin C as citrus fruits. They’re also a rich source of beta carotene. Besides boosting your immune system, vitamin C may help maintain healthy skin. Beta carotene helps keep your eyes and skin healthy.

8. Broccoli

healthy-green-organic-raw-broccoli-florets | broccoli

Broccoli is packed full of vitamins and minerals. Packed with vitamins A, C, and E, as well as many other antioxidants and fiber, broccoli is one of the healthiest vegetables you can put on your table. The key with broccoli just like spinach is to eat it raw or lightly cooked. You preserve the nutritional benefits by doing so.

9. Almonds

almonds-wooden-bowl-on-table | immune system

When it comes to preventing and fighting off colds, vitamin E tends to take a backseat to vitamin C. However, vitamin E is another key to a healthy immune system. It’s a fat-soluble vitamin, meaning it requires the presence of fat to be absorbed properly.

In the body, it acts as an antioxidant, helping to protect cells from the damage caused by free radicals. Free radicals are compounds formed when our bodies convert the food we eat into energy. Nuts, such as almonds, are packed with this vitamin and also have healthy fats. A half-cup serving, which is about 46 whole, shelled almonds, provides nearly 100% of the recommended daily amount of vitamin E.

10. Kiwi

fresh-kiwi-fruit-background | kiwi

Kiwi is naturally full of a ton of essential nutrients, including folate, potassium, vitamin K, and vitamin C. Vitamin C boosts white blood cells to fight infection, while kiwi’s other nutrients keep the rest of your body functioning properly.

11. Sunflower Seeds

healthy-green-organic-raw-broccoli-florets | sunflower seeds

Sunflower seeds are full of nutrients, including phosphorus, magnesium, and vitamin B-6. They’re also incredibly high in vitamin E, which we know is important in regulating and maintaining immune system function. Other foods with high amounts of vitamin E include avocados and dark, leafy greens.

12. Turmeric

turmeric-powder-fresh-on-wooden-background | turmeric

You may know turmeric as a key ingredient in many curries. But this bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis. Research shows that high concentrations of curcumin, which gives turmeric its distinctive color, can help decrease exercise-induced muscle damage.

When trying to boost your immune system, these foods will give you the best chances to stay well and help to fight off any virus or infection. We also know that proper sleep is extremely important in keeping the immune system up and running. Try to get 7-8 hours each night.

Bonus: Exercise

A daily exercise routine is another factor to help boost the immune system and to keep you healthy. In fact, even a 30-minute walk each day combined with eating some of these 12 foods each week will boost your immune system. As an active person, you need to do as much as you can to protect yourself from being derailed by a crummy virus.

One other area we often neglect is our mental well-being. Studies have shown that when a person gets stressed or suddenly becomes upset, the chances of that person catching a cold go up significantly. During times of anger or stress, our immunity drops. Find a way to relax and reduce stress such as yoga, meditation, or humor.

Watch this video from Med Simplified to learn how to boost your immunity naturally:

Stress, lack of sleep, and improper diet will lower our defenses and make us sick more often. Try incorporating at least one of these twelve foods in your meal plan this week to boost your immune system. Track overtime how often you get sick as you try new foods so you can see which work best for your body.

Which superfood is your favorite from this list?

View Results

Loading ... Loading ...

Do you have other foods in mind that you use to boost your immunity? Share them in the comment section below.

Up Next:

Please stay connected with us on FacebookTwitterInstagram, and Pinterest, and make sure to join our community of healthy living and minded people here.

Editor’s Note: This post was originally published on August 13, 2019, and has been updated for quality and relevancy.

Was this post helpful?

134 thoughts on “12 Foods to Boost Your Immune System”

  1. Hi there very cool web site!! Man .. Excellent ..
    Superb .. I will bookmark your website and take the feeds also?
    I am glad to find a lot of useful info right here within the submit, we need develop extra strategies on this regard, thanks for sharing.
    . . . . .

  2. A motivating discussion is definitely worth comment. I do think that
    you ought to write more on this issue, it might not be a taboo subject but usually people don’t speak about these subjects.
    To the next! Many thanks!!

  3. When I originally left a comment I appear to have
    clicked the -Notify me when new comments are added-
    checkbox and now each time a comment is added I recieve 4 emails with the exact same comment.
    Is there a means you can remove me from
    that service? Thanks a lot!

  4. Hi there would you mind letting me know which hosting company you’re using? I’ve loaded your blog in 3 completely different web browsers and I must say this blog loads a lot quicker then most. Can you suggest a good hosting provider at a honest price? Cheers, I appreciate it!

  5. Good day very nice web site!! Guy .. Beautiful .. Superb .. I’ll bookmark your site and take the feeds alsoI’m glad to search out numerous useful info here in the put up, we want work out more techniques on this regard, thank you for sharing. . . . . .

  6. I am very happy to read this. This is the type of manual that needs to be given and not the random misinformation that is at the other blogs. Appreciate your sharing this best doc.

  7. I do trust all the ideas you have presented to your post. They are really convincing and will certainly work. Still, the posts are too brief for newbies. May you please extend them a little from subsequent time? Thank you for the post.

  8. I have been exploring for a bit for any high quality articles or blog posts on this sort of area . Exploring in Yahoo I at last stumbled upon this website. Reading this info So i am happy to convey that I have a very good uncanny feeling I discovered exactly what I needed. I most certainly will make certain to dont forget this site and give it a look on a constant basis.

  9. I’m truly enjoying the design and layout of your website. It’s a very easy on the eyes which makes it much
    more pleasant for me to come here and visit more often.
    Did you hire out a developer to create your theme?
    Superb work!

  10. I have to show thanks to the writer for bailing me out of this particular issue. Because of searching throughout the the net and seeing things which were not powerful, I assumed my entire life was well over. Living minus the strategies to the problems you have resolved by means of your entire article is a crucial case, as well as the kind that could have in a wrong way damaged my career if I hadn’t encountered your blog post. Your capability and kindness in touching all the stuff was important. I’m not sure what I would have done if I had not come across such a step like this. I am able to at this moment look forward to my future. Thanks for your time very much for your reliable and result oriented help. I won’t think twice to endorse your web blog to any person who needs to have guidelines about this problem.

  11. This design is incredible! You definitely know how to keep a reader entertained. Between your wit and your videos, I was almost moved to start my own blog (well, almost…HaHa!) Excellent job. I really enjoyed what you had to say, and more than that, how you presented it. Too cool!

  12. I do enjoy the manner in which you have presented this specific challenge plus it does offer me some fodder for consideration. Nevertheless, coming from what precisely I have experienced, I basically wish when the responses pile on that folks stay on point and not get started on a tirade associated with the news du jour. All the same, thank you for this fantastic piece and although I do not go along with this in totality, I value your viewpoint.

  13. Good I should certainly pronounce, impressed with your website. I had no trouble navigating through all tabs and related information ended up being truly simple to do to access. I recently found what I hoped for before you know it at all. Quite unusual. Is likely to appreciate it for those who add forums or something, site theme . a tones way for your customer to communicate. Excellent task..

  14. of course like your website but you need to test the spelling on several of your posts. Several of them are rife with spelling problems and I to find it very troublesome to inform the reality then again I will definitely come again again.

  15. you are in reality a excellent webmaster. The site loading velocity is incredible.
    It seems that you’re doing any distinctive trick. Also, The contents are masterwork.
    you have performed a wonderful task in this topic!
    games ps4 185413490784 games ps4

  16. Ive been exploring for a bit for any high quality articles or weblog posts in this sort of house . Exploring in Yahoo I at last stumbled upon this web site. Studying this info So im happy to exhibit that I have an incredibly just right uncanny feeling I came upon just what I needed. I most definitely will make sure to do not omit this web site and give it a look regularly.

  17. Thank you for sharing excellent informations. Your website is so cool. I’m impressed by the details that you have on this site. It reveals how nicely you perceive this subject. Bookmarked this web page, will come back for more articles. You, my friend, ROCK! I found simply the info I already searched everywhere and just couldn’t come across. What a perfect web site.

  18. There are a number of different types of water rowing machines available on the market today. Some of them have the ability to work with any kind of water, including saltwater and freshwater. Others are only water-resistant, but still will allow you to experience some type of rowing workout.

  19. Fantastic goods from you, man. I’ve understand your stuff prior to and you are simply extremely magnificent.
    I really like what you have got right here, really like what you are saying and the way through which
    you are saying it. You are making it entertaining
    and you still take care of to keep it wise. I can’t wait to learn much more from
    you. This is really a great site.

  20. It’s a pity you don’t have a donate button! I’d without a doubt donate to this excellent blog! I guess for now i’ll settle for bookmarking and adding your RSS feed to my Google account. I look forward to brand new updates and will talk about this website with my Facebook group. Talk soon!

  21. I’m curious to find out what blog platform you happen to be using? I’m having some minor security issues with my latest website and I’d like to find something more risk-free. Do you have any solutions?

  22. Have you ever thought about adding a little bit more than just your articles? I mean, what you say is fundamental and everything. Nevertheless think about if you added some great pictures or video clips to give your posts more, “pop”! Your content is excellent but with images and clips, this site could certainly be one of the most beneficial in its niche. Awesome blog!

  23. Good day I am so glad I found your web site, I really found you by accident, while I was researching on Aol for something else, Regardless I am here now and would just like to say kudos for a remarkable post and a all round exciting blog (I also love the theme/design), I dont have time to read it all at the moment but I have bookmarked it and also included your RSS feeds, so when I have time I will be back to read a lot more, Please do keep up the awesome job.

  24. Hi there! This post could not be written any better! Reading this post reminds me of my good old room mate! He always kept chatting about this. I will forward this page to him. Pretty sure he will have a good read. Thank you for sharing!

  25. My developer is trying to convince me to move to .net from PHP. I have always disliked the idea because of the costs. But he’s tryiong none the less. I’ve been using Movable-type on various websites for about a year and am worried about switching to another platform. I have heard very good things about blogengine.net. Is there a way I can import all my wordpress content into it? Any help would be really appreciated!

  26. Please let me know if you’re looking for a article writer for your site. You have some really good articles and I feel I would be a good asset. If you ever want to take some of the load off, I’d really like to write some articles for your blog in exchange for a link back to mine. Please send me an email if interested. Kudos!

  27. Thank you a bunch for sharing this with all folks you really recognise what you’re speaking about!

    Bookmarked. Please also consult with my site =).
    We can have a link exchange arrangement among us asmr 0mniartist

  28. Pingback: Google

  29. Pingback: Google

  30. It is appropriate time to make some plans for the future and it’s time to
    be happy. I’ve read this post and if I could I desire
    to suggest you few interesting things or suggestions.
    Maybe you could write next articles referring to this article.
    I desire to read even more things about it!

  31. Howdy! I could have sworn I’ve been to this site before but after browsing
    through a few of the posts I realized it’s new to me.
    Anyhow, I’m certainly delighted I found it and I’ll be bookmarking it and checking back often!

  32. Hi it’s me, I am also visiting this website on a regular basis, this web
    site is in fact fastidious and the visitors are genuinely sharing nice thoughts.

  33. Its like you read my mind! You appear to know so much about this, like you wrote the book in it
    or something. I think that you could do with some pics to
    drive the message home a little bit, but instead of that, this is excellent blog.
    A fantastic read. I’ll certainly be back.

  34. Hey there would you mind letting me know which webhost you’re working with? I’ve loaded your blog in 3 different web browsers and I must say this blog loads a lot quicker then most. Can you recommend a good internet hosting provider at a fair price? Thanks, I appreciate it!

  35. Hi would you mind stating which blog platform you’re working with? I’m looking to start my own blog soon but I’m having a tough time deciding between BlogEngine/Wordpress/B2evolution and Drupal. The reason I ask is because your layout seems different then most blogs and I’m looking for something completely unique. P.S Sorry for getting off-topic but I had to ask!

  36. An outstanding share! I have just forwarded this onto a coworker who was conducting a little research on this.
    And he actually bought me breakfast simply because I discovered it for him…

    lol. So allow me to reword this…. Thank YOU for the meal!!
    But yeah, thanks for spending the time to talk about this issue here
    on your web site.

  37. Heya i am for the primary time here. I found this board and
    I find It really useful & it helped me out a lot. I hope to give one thing again and help others such as you aided me.

  38. Do you mind if I quote a couple of your articles as long as I provide credit and sources back to your website? My blog site is in the very same niche as yours and my visitors would really benefit from a lot of the information you present here. Please let me know if this ok with you. Many thanks!

  39. Excellent goods from you, man. I’ve have in mind your stuff prior to and
    you’re simply too excellent. I actually like what you’ve acquired here, certainly
    like what you are saying and the way during which you say it.
    You are making it entertaining and you continue to take care of to stay it wise.

    I can not wait to read far more from you. This is really a great website.

  40. I do agree with all the concepts you have offered for
    your post. They are really convincing and can certainly work.
    Nonetheless, the posts are very short for newbies.
    May you please prolong them a little from next time?
    Thank you for the post.

  41. I am really enjoying the theme/design of your web site. Do you ever run into any web browser compatibility issues? A few of my blog readers have complained about my website not operating correctly in Explorer but looks great in Chrome. Do you have any advice to help fix this issue?

  42. I’ve been exploring for a little for any high quality articles or weblog
    posts in this sort of area . Exploring in Yahoo I at last stumbled upon this website.
    Reading this info So i’m satisfied to show that I have
    a very excellent uncanny feeling I came upon exactly what I needed.

    I so much without a doubt will make certain to don?t put out of your
    mind this website and provides it a glance on a
    constant basis.

  43. Fantastic site you have here but I was wanting to know if you knew of any forums that cover the same topics talked about here? I’d really love to be a part of online community where I can get comments from other knowledgeable people that share the same interest. If you have any recommendations, please let me know. Thanks!

  44. Howdy, i read your blog from time to time
    and i own a similar one and i was just curious if you get a lot of spam comments?
    If so how do you reduce it, any plugin or anything you can recommend?
    I get so much lately it’s driving me crazy so any assistance is very much appreciated.

  45. Do you mind if I quote a couple of your posts as long as I provide credit and sources back to your website?
    My blog site is in the exact same niche as yours and
    my visitors would definitely benefit from some of the information you provide here.
    Please let me know if this okay with you. Regards!

  46. Hello! I could have sworn I’ve been to this site before
    but after browsing through some of the post I realized it’s new
    to me. Anyways, I’m definitely happy I found it and I’ll be bookmarking and checking back

  47. scoliosis
    Aw, this was a really nice post. Taking the time and actual effort to create a really good article… but what can I say… I procrastinate a lot and don’t seem to get nearly anything done.


  48. Pingback: how long does viagra take to kick in

  49. Pingback: Tinder Super Boost

  50. Hmm it looks like your blog ate my first comment (it was extremely long) so I guess I’ll just sum it up what I wrote and say, I’m thoroughly enjoying your blog. I as well am an aspiring blog blogger but I’m still new to the whole thing. Do you have any points for beginner blog writers? I’d certainly appreciate it.

  51. I’m not sure exactly why but this site is loading incredibly slow for me.
    Is anyone else having this issue or is it a issue on my end?
    I’ll check back later and see if the problem still exists.

  52. scoliosis
    Hello, Neat post. There is an issue with your site in internet explorer, might test this?
    IE nonetheless is the marketplace leader and a big section of people will miss your fantastic writing
    because of this problem. scoliosis

  53. Pingback: free no sign up dating sites

  54. Pingback: buy cheap cialis online with mastercard

  55. Pingback: how does cialis make you feel

  56. I’ve learn a few excellent stuff here. Definitely value bookmarking for revisiting.
    I wonder how so much effort you place to make
    this type of fantastic informative website.

  57. Pingback: dr oz cialis

  58. Pingback: cheap cialis online canadian pharmacy

  59. Pingback: mexico pharmacy order online

  60. Pingback: cialis 20 mg online pharmacy

  61. Pingback: Buspar

  62. Pingback: cialis tadalafil 20 mg

  63. You really make it seem really easy together with your presentation but I find this topic to
    be really something that I believe I’d by no means understand.
    It kind of feels too complex and very large for me. I’m having a look ahead for your subsequent submit, I’ll
    try to get the hold of it!

  64. An interesting discussion is definitely worth comment.
    I do believe that you ought to write more on this topic, it may not be a taboo matter but
    generally people don’t talk about such subjects.
    To the next! Kind regards!!

  65. Howdy, i read your blog from time to time and i own a similar one and i was just
    wondering if you get a lot of spam comments? If so how do
    you stop it, any plugin or anything you can suggest?
    I get so much lately it’s driving me crazy so any assistance is very much appreciated.

  66. Thanks for a marvelous posting! I actually enjoyed reading
    it, you’re a great author. I will remember to bookmark your blog and
    definitely will come back very soon. I want to encourage yourself to continue your great posts, have a nice morning!

  67. Excellent post. I used to be checking constantly this blog and I’m impressed!
    Very helpful information specially the final phase 🙂 I handle
    such information a lot. I used to be seeking this certain info for a long
    time. Thank you and good luck.

  68. Hi, Neat post. There is an issue with your website in internet explorer, may test this?

    IE nonetheless is the market leader and a big element of other
    folks will miss your great writing because of
    this problem.

  69. With havin so much content do you ever run into any problems
    of plagorism or copyright infringement? My blog has a lot of unique content I’ve either created myself or outsourced but it looks like a lot of it is popping
    it up all over the internet without my agreement. Do you know any techniques
    to help prevent content from being ripped off? I’d really appreciate it.

  70. I like the valuable information you supply on your articles.

    I will bookmark your blog and test once more right here regularly.

    I’m quite certain I will be informed a lot of new stuff proper right
    here! Best of luck for the following!

  71. I do accept as true with all the ideas you’ve introduced on your post.

    They’re very convincing and will definitely work. Nonetheless, the posts are very short
    for novices. May just you please extend them a
    bit from next time? Thanks for the post.

  72. Thank you so much for giving everyone such a breathtaking opportunity to check tips from this website. It’s usually so amazing and as well , jam-packed with a great time for me personally and my office colleagues to visit your web site minimum 3 times a week to learn the latest stuff you have got. Not to mention, I’m actually motivated considering the tremendous inspiring ideas you serve. Selected 2 tips in this article are certainly the most beneficial I have ever had.

  73. We’re a group of volunteers and starting a new scheme in our community.
    Your web site offered us with valuable information to work on. You have done a formidable job and our entire
    community will be thankful to you.

  74. This is very interesting, You are a very skilled blogger.
    I have joined your rss feed and look forward to seeking more of
    your fantastic post. Also, I have shared your web site in my social networks!

  75. When I initially commented I clicked the “Notify me when new comments are added”
    checkbox and now each time a comment is added I get several e-mails with the same comment.
    Is there any way you can remove me from that service? Thank you!

  76. Hi would you mind letting me know which web host you’re utilizing?

    I’ve loaded your blog in 3 completely different internet browsers and I
    must say this blog loads a lot faster then most.
    Can you recommend a good internet hosting
    provider at a honest price? Kudos, I appreciate it!

  77. An impressive share! I have just forwarded this onto a coworker who has been conducting a little homework on this.
    And he in fact bought me breakfast due to the fact that I
    stumbled upon it for him… lol. So let me reword this….
    Thanks for the meal!! But yeah, thanks for spending some time to talk about this
    matter here on your blog.

  78. I loved as much as you will receive carried out right here.

    The sketch is attractive, your authored material stylish.
    nonetheless, you command get got an nervousness over that
    you wish be delivering the following. unwell unquestionably come further formerly again since exactly the same
    nearly very often inside case you shield this increase.

  79. What i don’t realize is if truth be told how you are not really a lot more well-preferred than you might be right now.
    You’re so intelligent. You know therefore considerably with regards to this subject, produced me in my opinion consider it from so many
    numerous angles. Its like men and women don’t seem to be
    fascinated until it is one thing to accomplish with Lady gaga!

    Your individual stuffs outstanding. Always take care of it up!

Leave a Comment

Your email address will not be published.


Get Updates