Best Foods That Boost and Improve Your Immune System

Immunity power is our body’s natural defense against disease-causing bacteria, germs, and viruses. It can considerably reduce the risk of getting sick. Eat a healthy diet loaded with nutrients that will boost your immune system.

Citrus Fruits

Vitamin C rich foods build up your immune system. Vitamin C helps in the production of white blood cells, which are essential to fight infections. Our body doesn’t store or produce vitamin c. So, you need to take daily vitamin C through foods for continued health. It might help you recover from a cold quicker and some of the other infections. Vitamin C will help glow your skin and maintain skin healthy.

Popular citrus fruits include:

  • Oranges
  • Kumquat
  • Grapefruit
  • Clementines
  • Tangerines
  • Lemons
  • Limes
immunity boosters

Red Bell Peppers

Red bell peppers are very rich in the source of beta carotene and contain almost three times as much vitamin C as a Florida orange. Your body will convert beta carotene into vitamin A, which helps keep your eyes and skin healthy.

anti oxidants

Low-Fat Yogurt

Yogurt can be a great source of Probiotics and vitamin D. 

Vitamin D helps regulate the immune system, may ease the severity of colds, and is thought to boost our body’s natural defenses against diseases, germs, bacteria, and viruses.


Garlic contains compounds like alliin that help to fight with germs, bacteria, fungi, and viruses. Garlic reduces the risk of becoming sick. It also helps to reduce heart disease risk, improved mental health, and enhanced immune function. Garlic can also help beat skin infections.


Ginger contains anti-inflammatory and antioxidant properties that can improve the immunity of the body. Consuming ginger tea on an empty stomach in the morning will give you maximum benefits, it could keep away many diseases, and strengthen the immune system. It helps to decrease inflammation and may also reduce chronic pain.


Turmeric supports in making our immunity stronger. It contains healing properties, which fights with inflammation. Turmeric helps to reduce problems such as cold & cough, respiration, upper respiratory tract problems, inflammation, inhibit viral replication, and many more.

Green tea

Green teas are very rich in the source of flavonoids, amino acid L-theanine, and epigallocatechin gallate (EGCG). The studies showed that EGCG enhances immune function and is a powerful antioxidant. The amino acid L-theanine supports the production of germ-fighting compounds in your T cells. 

Other teas like white or black also deliver disease-fighting polyphenols and flavonoids. These antioxidants in teas seek out cell-damaging free radicals and destroy them.


Broccoli is one of the healthiest vegetables. You will get plenty of nutrients that protect the body from damage. Broccoli is a good source of vitamins A, C, & E, minerals, fiber, and many other antioxidants.


Spinach contains lots of antioxidants, nutrients, and beta carotene, which may increase the infection-fighting ability of our immune systems.

Spinach is healthiest, the key to keeping its power intact is to cook it as little as possible, and steaming is the best way to retain its nutrients. Spinach contains folate, which helps your body make new cells and repair DNA.


Watermelon contains a good range of vitamins, minerals, and other nutrients, but what makes it a superfood is its large concentration of lycopene. Lycopene will reduce respiratory inflammation, which helps prevent infection. It contains an antioxidant called glutathione, which strengthens the immune system to fight with infection.

Other foods that strengthen the immune system

Along with the above-listed food, many other foods help to boost your immune power. Those foods are Elderberry, button Mushrooms, Acai Berry, Oysters, Wheat Germ, Sweet Potato, Chicken Soup, Pomegranate juice, Almonds, Sunflower seeds, Papaya, Kiwi, Poultry, shellfish, Kale, Cinnamon, Carrots, and many more.

Learn the benefits of every individual food. Choose a variety of foods.