
Top List of Foods to Boost Your Immune System
Last updated on May 21st, 2023 at 08:34 pm
10 minutes read.

Regularly eating a variety of nutritious whole foods rich in vitamins and minerals, can help boost your immune function.
If you’re looking for ways to prevent colds, the flu, catarrh, and other infections, your first step should be a visit to your local grocery store where you can get a whole variety of food probably organic.
In this article you find fifteen powerful immune booster food you may use to plan your meal.
In this article:
- Citrus fruits

Most people turn straight to vitamin C after they’ve caught a cold. That’s because it helps build up your immune system. However, the vitamin C you get from eating whole fruits and vegetables is the healthiest.
Vitamin C is thought to increase the production of white blood cells, which are key to fighting infections.
Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it’s easy to add a squeeze of this vitamin to any meal.
Popular citrus fruits include:
- grapefruit
- oranges
- clementines
- tangerines
- lemons
- limes
Because your body doesn’t produce or store it, you need daily vitamin C for continued health. The recommended daily amount for most adults is:
- 75 mg for women
- 90 mg for men
If you opt for supplements, avoid taking more than 2,000 milligrams (mg) a day.
Also, keep in mind that while vitamin C might help you recover from a cold quicker however it’s always health-wise to get them from whole food (including fruits and vegetables) instead.
Try eating one to two fruits daily to achieve your daily dosage.
2. Red bell peppers

If you think citrus fruits have the most vitamin C of any fruit or vegetable, think again. Red bell peppers contain almost 3 times as much vitamin C (127) as (45 mg) They’re also a rich source of beta-carotene.
Besides boosting your immune system, vitamin C may help you maintain healthy skin. Beta carotene, which your body converts into vitamin A, helps keep your eyes and skin healthy.
3. Broccoli

Broccoli is supercharged with vitamins and minerals. Packed with vitamins A, C, and E, as well as fiber and many other antioxidants, broccoli is one of the healthiest vegetables you can put on your plate.
The key to keeping its power intact is to cook it as little as possible — or better yet, not at all. Research has shown that steaming is the best way to keep more nutrients in the vegetables.
4. Garlic
Garlic is found in almost every cuisine in the world. It adds a little vitality to food and it’s a must-have for your health.
Early civilizations recognized its value in fighting infections. Garlic may also slow down the hardening of the arteries, and there’s weak evidence that it helps lower blood pressure.
Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin.
5. Ginger
Ginger is another ingredient many turns to after getting sick. Ginger may help decrease inflammation, which can help reduce sore throat and inflammatory illnesses. Ginger may help with nausea as well.
While it’s used in many sweet desserts, ginger packs some heat in the form of gingerol, a relative of capsaicin.
Ginger may also decrease chronic pain and might even possess cholesterol-lowering properties.
6. Dark Green Vegetables (e.g Pumpkin leaves, Awa, Ayara, Utazi, and Spinach)

These vegetables are not just rich in vitamin C —they’re also packed with numerous antioxidants and beta carotene, which may both increase the infection-fighting ability of our immune systems.
Similar to broccoli, these vegetables are healthiest when it’s cooked as little as possible so that it still retains its nutrients.
However, light cooking makes it easier to absorb vitamin A and allows other nutrients to be released from oxalic acid, an anti-nutrient.
7. Turmeric

You may know turmeric as a key ingredient in many curries. 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.
Curcumin has promise as an immune booster (based on findings from animal studies) and an antiviral. More research is needed.
8. Poultry

Poultry, such as chicken and turkey, is high in vitamin B-6. About 3 ounces of light turkey or chicken meat contains nearly one-third of your daily recommended amount of B-6.
Vitamin B-6 is an important player in many of the chemical reactions that happen in the body. It’s also vital to the formation of new and healthy red blood cells.
Stock or broth made by boiling chicken bones contains gelatin, chondroitin, and other nutrients helpful for gut healing and immunity.

9. Shellfish and Snail

Shellfish isn’t what jumps to mind for many who are trying to boost their immune system, but some types of shellfish are packed with zinc.
Zinc doesn’t get as much attention as many other vitamins and minerals, but our bodies need it so that our immune cells can function as intended.
Varieties of shellfish that are high in zinc include:
- oysters
- crab
- Crayfish
- Periwinkle
- lobster
- mussels
Keep in mind that you don’t want to have more than the daily recommended amount of zinc in your diet:
- 11 mg for adult men
- 8 mg for most adult women
Too much zinc can actually inhibit immune system function.
10. Tiger Nuts

Research has shown that tiger nuts in both raw and ground forms, contain vitamins C and B6, as well as iron, magnesium, zinc in abundance, potassium, and calcium.
It’s also rich in fiber which boosts digestion and helps promote the smooth excretion of waste products (stool) from your intestine. Eating half cup of tiger nuts per day is a healthy choice.
Other Immune Boosting Food Includes
11. Green Tea

Both green and black teas are packed with flavonoids, a type of antioxidant. Where green tea really excels is in its levels of epigallocatechin gallate (EGCG), another powerful antioxidant.
In studies, 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 the amino acid L-theanine. L-theanine may aid in the production of germ-fighting compounds in your T cells.
Papaya is another fruit loaded with vitamin C. You can find double the daily recommended amount of vitamin C in a single medium fruit.
Papayas also have a digestive enzyme called papain that has anti-inflammatory effects.
Papayas have decent amounts of potassium, magnesium, and folate, all of which are beneficial to your overall health.
12. Yogurt
Look for yogurts that have the phrase “live and active cultures” printed on the label, like Greek yogurt. These cultures may stimulate your immune system to help fight diseases.
Try to get plain yogurts rather than the kind that are flavored and loaded with sugar. You can sweeten plain yogurt yourself with healthy fruits and a drizzle of honey instead.
Yogurt can also be a great source of vitamin D, so try to select brands fortified with this vitamin. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defense.
If you find yourself in a city where you cannot get plain yogurt from raw cow or goat milk, you can buy yogurt made from powdered milk
13. Almond

When it comes to preventing and fighting off colds, vitamin E tends to take a backseat to vitamin C. However, this powerful antioxidant is key to a healthy immune system.
It’s a fat-soluble vitamin, which means it requires the presence of fat to be absorbed properly. Nuts, such as almonds, are packed with the vitamin and also have healthy fats.
Adults only need about 15 mg of vitamin E each day. A half-cup serving of almonds, which is about 46 whole, shelled almonds, provides around 100 percent of the recommended daily amount.
Related: What are the health benefits of Pawpaw (papaya) leaf juice? Plus Recipe Tips
14. Sunflower seeds

Sunflower seeds are full of nutrients, including phosphorous, magnesium, and vitamins B-6 and E.
Vitamin E is important in regulating and maintaining immune system function. Other foods with high amounts of vitamin E include avocados and dark leafy greens.
Sunflower seeds are also incredibly high in selenium. Just 1 ounce contains nearly half the selenium that the average adult needs daily.
A variety of studies, mostly performed on animals, have looked at its potential to combat viral infections such as swine flu (H1N1).
15. Kiwi

Like papayas, kiwis are naturally full of a ton of essential nutrients, including folate, potassium, vitamin K, and vitamin C.
Vitamin C boosts the white blood cells to fight infection, while kiwi’s other nutrients keep the rest of your body functioning properly.
When you’re sick and you reach for chicken soup, it’s more than just the placebo effect that makes you feel better. The soup may help lower inflammation, which could improve the symptoms of a cold.
More ways to prevent infections
Variety is the key to proper nutrition. Eating just one of these foods won’t be enough to help fight off the flu or other infections, even if you eat it constantly.
Pay attention to serving sizes and recommended daily intake so that you don’t get too much of a single vitamin and too little of others.
Eating right is a great start, and there are other things you can do to protect yourself and your family from the flu, cold, and other illnesses.
Perhaps most importantly, get your annual flu vaccine if obtainable in your city to protect yourself and others.
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MEDICAL DISCLAIMER
The content provided in Living Good Blog is for informational and educational purposes only. It’s not intended to provide medical advice or take the place of such advice or treatment from a personal doctor. All readers/viewers of this content are advised to consult their qualified health professionals regarding specific health questions. Living Good Blog takes no responsibility for possible health consequences of any person(s) reading or following the information in this educational content. Viewers of this content, especially those taking prescription or over-the-counter medication, should consult their physicians before beginning any nutrition, supplement, or lifestyle program.
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This is excellent work, keep it up.
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