Top 14 Foods That Boost The Immune System

There are many foods which will certainly help you in building and keeping your immune system strong. Vitamin C boosts white blood cells to fight infection. Therefore, it is essential to boost our immune system. You can get this if you include the following 15 powerful immune system booster foods –

  1. Citrus fruits

If you have caught a cold, then start eating citrus fruits, or drink their juice. Citrus fruits are high in vitamin C.  It will help you in building up your immune system. Vitamin C also increases the production of white blood cells which helps in fighting infections.

Popular citrus fruits include –

  • Lemons
  • Grapefruit
  • Clementine’s
  • Limes
  • Tangerines
  • Oranges

  1. Yogurt

Buy yogurts which have printed labeled as “live and active cultures”, like Greek yogurt. Also, try to get plain yogurts rather than flavored and added sugar. If you want to sweeten plain yogurt, you can add some fruits instead of sugar. Try to choose brands fortified with vitamin D as yogurt can be a great source of vitamin D. Vitamin D helps in controlling the immune system and is boosts our body’s ability to help fight against diseases.

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  1. Ginger

Ginger has a lot of benefits and it might help in reducing inflammation, nausea, chronic pain, and a sore throat.  It also has cholesterol-lowering properties. Ginger contains heat property and thus helps in fighting all of these conditions.


  1. Spinach

Spinach made is a rich source of vitamin C. Plus it also contains many antioxidants and beta-carotene which helps in increasing the ability of our immune systems to fight against infection. Spinach is healthiest when it’s cooked as little as possible. This will also boost its vitamin A properties.


  1. Kiwi

Kiwis contain folate, potassium, vitamin K, and vitamin C.


  1. Sunflower seeds

Sunflower seeds are puffed with a lot of nutrients, such as phosphorous, magnesium, and vitamin E, vitamin B-6. Vitamin E is important in regulating and maintaining immune system function.


  1. Red bell peppers

Red bell peppers contain twice as much vitamin C as citrus help maintain healthy skin. They are also a rich source of beta-carotene which keeps your eyes and skin healthy. Both help in boosting your immune system.


  1. Turmeric

Turmeric is a bitter spice which has an anti-inflammatory property used to treat disease like osteoarthritis and rheumatoid arthritis. It also helps in reducing muscle damage occurred due to exercises.


  1. Garlic

Garlic has a high amount of sulfur-containing compounds, such as allicin which act as immune-boosting properties.  Garlic may also help in lowering blood pressure and slows down hardening of the arteries. Garlic also helps in fighting infections.

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  1. Papaya

Papaya is another fruit loaded with vitamin C and has anti-inflammatory effects. Papayas also have decent amounts of potassium, vitamin B, and folate.


  1. Poultry

Chicken soup helps in protecting you from getting sick and you can drink it after you got sick to cure quickly. Poultry foods are high in vitamin B-6 which helps in the formation of new red blood cells. Boiled chicken bones contain gelatin, and chondroitin which boosts stomach healing and immunity process.


  1. Broccoli

Broccoli is one of the healthiest vegetables which are extremely puffed with vitamins and minerals. It contains vitamins A, C, and E, and many antioxidants and fiber. To get its maximum nutrients and benefits, cook it as little as possible or not cooks at all.


  1. Shellfish

Some types of shellfish are packed with zinc which is important in regulating and maintaining immune system function. Do not eat too much zinc as it can inhibit immune system function.

Varieties of shellfish which are high in zinc are –

  • Crab
  • Clams
  • Lobster
  • Mussels


  1. Green tea

Both green and black teas are packed with an antioxidant known as flavonoids. But Green tea contains another powerful antioxidant EGCG (epigallocatechin gallate) which helps in boosting the function of the immune system. Green tea is steamed and not fermented like black tea, therefore, black tea loses its EGCG properties.

Green tea is also a great source of the amino acid L-theanine which builds germ-fighting compounds in your T-cells.

Author: Hiten Patil

Hiten is Content Writer and He write about all platform like health and wellness related blog and other platform as well