10 Foods That Boost the Immune System

Last Updated on February 10, 2023 by Dr Bucho

In the article 10 Foods That Boost the Immune System, we are going to discuss the foods that are beneficial in boosting one’s immune system.

1. Citrus fruits

10 Foods That Boost the Immune System

Vitamin C is thought to increase the production of white blood cells, which are essential for fighting infections.

Almost all citrus fruits are rich in vitamin C. With such a variety to choose from, it’s easy to add a little bit of this vitamin to any meal.

Popular citrus fruits include:

  • grapefruit
  • oranges
  • clementines
  • tangerines
  • lemons
  • limes

2. Ginger


Ginger can help reduce inflammation, which can help relieve sore throats and inflammatory conditions. Ginger can also reduce nausea.

Ginger can also relieve chronic pain and may even have cholesterol-lowering properties.

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3. Garlic

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Garlic is an essential ingredient in cooking adding a little spice to our food. Back in the Early times, people recognized its value in fighting infections. Garlic may also slow the hardening of the arteries, and there is weak evidence that it helps lower blood pressure.

Garlic’s immune-boosting properties seem to come from its high concentration of sulfur-containing compounds, like allicin.

4. Green tea

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Green and black tea are high in flavonoids, a type of antioxidant. Green tea actually excels in levels of epigallocatechin gallate (EGCG), another powerful antioxidant. In studies, EGCG has been shown to improve immune function. Green tea is also a good source of the amino acid L-theanine. L-theanine can help make antimicrobial compounds in your T cells.

5. Poultry

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Poultry, such as chicken and turkey, is rich in vitamin B-6. About 3 ounces of light turkey or chicken contains almost a third of your daily recommended intake of B-6. It is also important for the formation of healthy new red blood cells.

Broth or broth made by boiling chicken bones contains gelatin, chondroitin, and other nutrients that help with intestinal and immune healing.

6. Shellfish

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Shellfish isn’t what many people trying to boost their immune systems think about, but certain types of shellfish are high in zinc.

Zinc doesn’t get as much attention as many other vitamins and minerals, but our bodies need it for our immune cells to function as they should.

Varieties of shellfish that are high in zinc include:

  • oysters
  • crab
  • lobster
  • mussels

7. Broccoli

Broccoli contains too many vitamins and minerals. Filled 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 effects intact is to cook as little as possible – or better yet, not cook at all. Research has shown that steaming is the best way to retain more nutrients in food

8. Yogurt


Look for yogurts that say “live and active cultures” on the label, such as Greek yogurt. These cultures can boost your immune system to help fight disease.

Try to choose plain yogurt over flavored and sugared yogurt. Instead, you can sweeten your own plain yogurt with healthy fruit and some honey.

Yogurt can also be a great source of vitamin D, so try to choose brands that are fortified with this vitamin. Vitamin D helps regulate the immune system and is thought to strengthen our body’s natural defenses against disease.

9. Almonds

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When it comes to preventing and fighting the common cold, vitamin E tends to overwhelm vitamin C. However, this powerful antioxidant is key to a healthy immune system.

It is a fat-soluble vitamin, which means it needs the presence of fat to be absorbed properly. Nuts, like almonds, are packed with vitamins and also contain healthy fats.

Adults only need about 15 mg of vitamin E per day. A half cup of almonds, or about 46 whole almonds, provides about 100% of the recommended daily intake.\

10. Turmeric


You may be familiar with turmeric as a key ingredient in many curries. This bitter, bright yellow spice has also been used for many years as an anti-inflammatory in the treatment of osteoarthritis and rheumatoid arthritis.

Research shows that a high concentration of curcumin, which gives turmeric its distinctive color, can help reduce exercise-induced muscle damage. Curcumin shows promise as an immune booster (based on results from animal studies) and as an antiviral. More research is needed.

Some other foods that help to boost the immune system include some fruits like papaya, and kiwi, vegetables like spinach and Red bell peppers which are rich in Vitamin C , and Seeds and Nuts like Almonds and sunflower seeds


  1. the information provided on the site is for educational purposes only and does not substitute for professional medical advice.
  2. if you’re seeking medical advice, diagnoses, or treatment. We advise you to consult a medical professional or healthcare provider

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