Foods that Boost Immune System

Powerful Foods to Naturally Boost Your Immune System

Grishika Singh May 27, 2025

15 5 minutes read

Everyday Superfoods That Support a Strong Immune System

Although there are no foods that can prevent or treat illnesses or infections, some foods can help maintain a healthy immune system.

Visiting your neighborhood grocery store could be the first step in your search for strategies to avoid colds, the flu and other infections. Include these 15 potent immune-boosting foods in your meal plans.

Citrus Foods

The majority of people immediately start taking vitamin C when they have a cold. It might strengthen your immune system which is why.

White blood cells are essential for battling infections and vitamin C is believed to boost their production.

Vitamin C is abundant in most citrus fruits. Adding a squeeze of this vitamin to any meal is simple with so many options available.

Popular citrus fruits include:

Grapefruit
Oranges
Clementines
Tangerines
Lemons
Limes

You require daily vitamin C for ongoing health because your body cannot make or store it. Most adults are advised to consume the following quantity each day.

75 mg for women
90 mg for men

Avoid taking more than 2000 milligrams (mg) of supplements per day if you decide to take them.

Red Bell Peppers

Vitamin C content in 100g red bell peppers is nearly three times higher (128 mgTrusted Source) than in 100g Florida oranges (45 mgTrusted Source). They also contain a lot of beta-carotene.

Vitamin C may help you keep your skin healthy in addition to strengthening your immune system. Your body can use beta-carotene to make vitamin A which may help maintain the health of your skin and eyes.

Broccoli

Broccoli is packed with minerals and vitamins. Broccoli is one of the healthiest veggies you can eat because it’s full of vitamins A, C and E fiber and numerous other antioxidants.

Cooking it as little as possible or better yet not at all is the key to preserving its potency. The best way to retain more nutrients in food is to steam or microwave it.

Garlic

Garlic has long been used for medicinal purposes and to enhance the flavor of food.

It was valued for its ability to combat infections by early civilizations. People use garlic to treat high blood pressure because it may also slow down artery hardening.

Sulfur-containing compounds like allicin appear to be the main source of garlic’s immune-boosting qualities.

Ginger

Another ingredient that many people use after becoming ill is ginger. Sore throats and inflammatory diseases may be lessened by gingers ability to reduce inflammation. Additionally it might alleviate nausea.

Although ginger is used in a lot of sweet desserts it also contains a small amount of heat in the form of gingerol, a relative source of capsaicin.

Ginger may also have cholesterol-lowering properties and reduce chronic pain.

Spinach

Not only is spinach high in vitamin C but it also contains a wealth of antioxidants and beta-carotene which may help our immune systems fight off infections.

Like broccoli spinach is at its healthiest when cooked as little as possible to preserve its nutrients. On the other hand, mild cooking facilitates the absorption of vitamin A and releases other nutrients from the antinutrient oxalic acid.

Yogurt

Choose yogurts such as Greek yogurt that have the words live and active cultures printed on the label. These cultures might boost your defenses against illness.

Avoid flavored and high-sugar yogurts and instead opt for plain ones. Plain yogurt can be made sweeter on your own by adding honey and nutritious fruits.

Choose yogurt brands that are fortified with vitamin D as it can also be a great source of the vitamin. The immune system is regulated by vitamin D which is also believed to strengthen our body’s defenses against illness.

Almonds

Vitamin C tends to be more effective than vitamin E at preventing and treating colds. However a strong immune system depends on this potent antioxidant.

Being a fat-soluble vitamin it needs fat in order to be properly absorbed. Nuts like almonds contain good fats and a wealth of vitamins.

A healthy adult only needs 15 mg of vitamin E per day. About 100 percent of the daily recommended amount of almonds can be found in a half-cup serving or roughly 46 whole shelled almonds.

Sunflower Seeds

Phosphorus magnesium and vitamins B6 and E are among the many nutrients found in sunflower seeds.

Vitamin E plays a key role in immune system regulation and maintenance. Foods high in vitamin E include avocados and dark leafy greens.

Selenium levels in sunflower seeds are also high. About half of the daily selenium requirements for the typical adult are met by just 1 ounceTrusted Source. Numerous investigations have examined its potential to fight viral infections like swine flu (H1N1) the majority of which have been conducted on animals.

Turmeric

Turmeric as you may know is a staple in many curries. For years this bitter bright yellow spice has also been used as an anti-inflammatory to treat rheumatoid arthritis and osteoarthritis.

The compound curcumin which gives turmeric its unique color may help reduce the damage that exercise causes to muscles. According to results from animal research curcumin has antimicrobial qualities and shows promise as an immune enhancer.

Green Tea

Black and green teas are rich in flavonoids which are antioxidants. Epigallocatechin gallate (EGCG) another potent antioxidant is where green tea truly shines.

EGCG might help the immune system by having antiviral qualities. The EGCG is mostly destroyed during the fermentation process that black tea undergoes. However the EGCG is preserved because green tea is steam-brewed rather than fermented.

Papaya

There is 100 percent of the daily recommended amount of vitamin C in one small papaya. Papain is a digestive enzyme found in papayas that also has anti-inflammatory properties.

Papayas are a good source of potassium magnesium and folate all of which are good for your general health.

Kiwi

Similar to papayas, kiwis are a great way to get important nutrients like potassium vitamin K vitamin C and folate.

White blood cells are strengthened by vitamin C to combat infection and the other nutrients in kiwis maintain the health of the rest of your body.

Shellfish

Many people who want to strengthen their immune systems don’t think of shellfish but certain kinds of them contain zinc, a nutrient that helps the immune system work.
The following are some shellfish varieties that are high in zinc.