Are you looking for ways to improve your health and fitness? If yes, then you should check out these foods that boost the immune system.

The immune system is the military of your body, sworn to protect it from all threats, both external and internal. It has some unique troops that assist in making this achievable. Your immune system helps you recover after an injury and protects you from sickness and infection.

However, the immune system also plays a role in other bodily functions such as digestion, metabolism, and even reproduction. In addition, the immune system helps prevent cancerous cells from growing.

Due to the COVID-19 pandemic, society’s interest in immunity has been highlighted. 

You’ll need a lot of fruits and vegetables each day if you want to maximize the impact of your diet and boost your immune system.

So let’s get right into the foods that will boost your immune system


  1. Citrus Fruits
foods that boost the immune system

Vitamin C helps build up the immune system and It also plays a big role in the reproduction of the white blood cells which fight against infections.

Since the human body doesn’t produce or store vitamin C, you need a daily supply for steady health. 

Citrus fruits provide a variety to choose from as they are very high in vitamin C.

 Some popular citrus includes:

  • Lime
  • Lemon
  • Orange
  • Tangerine
  • Grapefruit


It is easy to add any of these to your meals throughout the day. 

Special tip: for an extra boost for the day, get a slice of lemon and add it to a small amount of boiling water(say a glass). When water is boiled. Turn water into a cup and have little sips. This will not only wash your track but give you the extra energy and boost along with your supply of vitamin C of course.

2. Ginger & Garlic

immune system booster food

This pair is popular for their health benefits. They both have anti-inflammatory and antioxidant properties. They have been used as medicinal roots and herbal treatments even during the middle ages. These days they’re used often as spices while very few still use them as an herbal treatment. 

If you do, keep it up. And if you don’t, here are some benefits of ginger and garlic to help you change your mind. 

  • Digestion
  • Cognitive health
  • Help reduce the risk of heart disease
  • Helps with a blood clot
  • Reduces blood pressure
  • Sexual activity
  • Respiratory Diseases


When garlic and ginger are combined, whether as a supplement, a tea, or in meals like stews and soups, they can create a powerful and useful medication. 

3. Turmeric

foods that boost the immune system

Turmeric is a root spice similar to ginger. It is what gives curry its yellow color. Turmeric is packed with a compound called curcumin. It is the active compound in turmeric which makes it responsible for its antioxidant and anti-inflammatory effects. 

4. Broccoli

foods that boost the immune system

Broccoli is a green vegetable that belongs to the same family as cabbage. It’s edible either raw or cooked.

It is a high-fiber diet, which is really healthy. It aids digestion and provides a food source for the beneficial bacteria that live in our intestines for most of us. 

However, certain persons with inflammatory bowel disease (IBD), Crohn’s disease, or ulcerative colitis may experience bloating and gas as a result of eating high-fiber meals.

Broccoli is also high in vitamins and antioxidants, making it one of the healthiest vegetables to include on your plate to help boost your immune system.

5. Spinach(Efo tete)

immune booster vegetable

Spinach or Efo Tete as my country people may call it is a plant with thick and soft leaves and a bright green stem. 

Spinach is a high source of vitamin c and some antioxidant properties and also contains beta carotene which helps to boost the immune system.

Beta carotene is a pigment that gives vegetables their bright yellow, orange, and red coloring. Beta Carotene is converted to vitamin A in the body (retinol) also known as the “vitamin of eyesight,” it is essential for cell growth and the health of organs such as the heart, lungs, and kidneys.

Like broccoli, spinach is edible raw or cooked. In order to preserve the nutrients, it has to be lightly cooked

6. Almonds

foods that boost the immune system

Almond is a nut that is high in protein and is usually a healthy snack for kids. But there is more to almond that meets the mouth  [LoL.].

Almonds contain fat-soluble vitamins and have anti-inflammatory properties and are a good source of other minerals and vitamins like manganese, copper, and vitamin E. It is also a source of healthy fats. 

Almond skins have been discovered by researchers to have several health benefits, the most prominent of which is the fact that they amplify the production of white blood cells, the body’s main response to viral infections like the flu and the common cold.

All these properties provide a great boost to the immune system.

7. Oily/fatty fishes

fatty fish

Oily fishes or Fatty fishes are high in healthful omega-3 fatty acids, which may improve the functionality of the immune system. And Omega-3s may lower inflammation and improve your body’s ability to fight disease.

Omega-3 fatty acids are fats that are mostly found in both plants (plant-based foods like flaxseed) and marine life.

Omega-3 is found in many parts of the body, but particularly in the brain, retina, and sperm cells. People need to consume omega-3 from food sources because the body cannot create it on its own.

Long-term use of omega-3 fatty acids may minimize the chance of rheumatoid arthritis(RA), according to research.

RA is an autoimmune disease in which the immune system assaults a healthy portion of the body.

Examples of oily fishes include:

  • Salmon
  • Tuna
  • Mackerel
  • Herring (Sardines)

Adding shellfish such as shrimps, lobsters, oysters, and crabs is a  little bonus to the mix to boost your omega 3 intake which will not only boost your immune system but serve you a delicious and sumptuous meal altogether.

8. Green Tea

foods that boost the immune system

For generations, green tea has been praised for its health benefits. And it’s been used for a variety of therapeutic purposes in China and India such as; 

  • controlling bleeding and healing wounds
  • supporting digestion
  • improving heart and mental health, and
  • regulating body temperature.

Green tea consumption has been shown to improve skin health, aid weight loss, and lower the risk of cardiovascular disease, according to research.

Except for herbal teas, all forms of tea are brewed from dried leaves with a high amount of oxidation, which specifies the tea’s type.

However, green tea is one of the least processed varieties of tea because it is created from unoxidized leaves. As a result, it contains high concentrations of antioxidants and polyphenols that will boost the immune system.


The key to good nutrition is variety. But even if you eat one of these meals regularly, it won’t be enough to help you fight the flu or other infections. Pay attention to serving sizes and daily intake, recommendations to avoid having too much of one vitamin while getting too little of others.

While no single food can keep you from being sick, concentrating on a nutrient-dense diet and better lifestyle habits like proper sleep, hand-washing, regular exercise, and stress management can help your immune system function at its best.

In Summary

Your age, overall health, and stress levels all play a role in how much you can boost your immunity with nutrients.

To keep those natural defenses in fighting shape, it’s also crucial to maintain a healthy weight, decrease stress, obtain sufficient sleep, and exercise regularly. Without that healthy foundation, your body will have to work harder to combat invaders and may even lose the battle.

If you get any illnesses or are sick with the flu, a regular cold, or even the coronavirus in a week, two weeks, or three weeks from now, there’s a chance you’ll perform better if you make those changes to your lifestyle and diet now.

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