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15 Immune System Boosting Foods

 foods for boosting immune system

Having a robust immune system is essential at all times of the year. It keeps us healthy and able to do what we love.

To keep your immune system healthy and strong, you need to incorporate enough minerals and vitamins into your diet. Working out and sleeping at regular times is just as important.

Today, I’d love to share with you healthy foods that you should always have in your kitchen. These will help you to boost your immune system! So, make sure you eat them regularly.

1. Yogurt

Greek yogurt in a ceramic bowl with spoons on wooden background

Probiotics are healthy bacteria present in yogurt, and they protect the intestinal and gut tract against disease-causing germs. Although there’re probiotic supplements in the market, a study indicates that consuming about seven-ounces of yogurt is an effective way of enhancing our immunity as opposed to taking pills.

However, it is essential to eat yogurt that does not have added sugar. Always go for the plain yogurt and add fresh fruit and cinnamon. But any yogurt that contains less than eight grams of sugar is still a good option for you.

2. Blueberries


Blueberries can undoubtedly boost our immune system since it has a type of flavonoid known as anthocyanin, which contains antioxidant properties. According to NCBI, flavonoids play a significant role in ensuring that our respiratory tract immune system is up to the task.

The experts found out that people who consumed foods that are rich in flavonoids are less likely to be attacked by common cold and respiratory tract infections than the individuals who did not. So, make sure to incorporate blueberries into your smoothies!

3. Mushrooms

Mushrooms play a considerable role in our immune system as it wards off flu, colds, and other types of infections.

A study done on dried mushrooms, fresh mushrooms, as well as other extracts have indicated that fungi such as maitake, shiitake, as well as reishi contain antibacterial, antiviral, and anti-tumor effects.

Ensure that the mushrooms are kid-friendly. Cut some of the shiitake mushrooms into small pieces and add them to an omelet or stir fry. Use the sautéed mushrooms as a burrito filling or taco, or mix them into some miso soup.

4. Barley and Oats


Oats and barley are usually rich in beta-glucan, a type of fiber that boosts antioxidant and antimicrobial abilities.

According to the United States DHHS (department of health & human services), eating oats and barley may lower your chances of getting attacked by a cold.

5. Dark Chocolate

Dark chocolate is rich in an antioxidant known as theobromine. This antioxidant helps improve your body’s immune system by safeguarding the body against free radicals.

Free radicals can damage cells and may lead to one being susceptible to diseases. Irrespective of its incredible benefits, dark chocolate is rich in saturated fat and calories.

So, have it in moderation.

6. Fish


Fish is rich in omega-three fatty acids. There are several types of omega 3s.

Omega 3s play a crucial role in the production of elements that control the immune system. It’s also an excellent source of protein, which is essential for building white blood cells.

White blood cells are the building blocks of our immune system.

7. Spinach

Spinach made it to this list not just because it is an incredible source of vitamin C. It is also rich in beta carotene and many antioxidants, which certainly improve the infection-fighting capability of our immune systems.

Eat them raw to avoid losing the essential nutrients. So, it’s time to start making your favorite spinach salads!

8. Garlic


This great onion is rich in an active ingredient known as allicin, which is responsible for fighting bacteria and other types of infections. Put, garlic is commonly regarded as a home remedy for the prevention of common illnesses such as cold.

The garlic’s strong immune-boosting characteristics seem to originate from the substantial concentration of sulfur-containing components like allicin.

9. Ginger

This is another beneficial ingredient that we turn to after getting ill. Ginger may assist in decreasing inflammation.

If you also always feel nauseous, ginger is undoubtedly the solution you have been searching for.

10. The Green Tea

green tea

Both green and black teas come with a type of antioxidant known as a flavonoid. The green tea boasts high levels of EGCG (epigallocatechin gallate), which is a potent antioxidant.

EGCG is well preserved in the green tea because this tea is steamed instead of being fermented.

Besides, green tea is an excellent source of the amino acid known as L-theanine. This type of amino acid may be beneficial when it comes to the manufacture of germ-fighting components in your T lymphocytes.

Green tea also boosts your metabolism which is great for weight management. Check out more foods like that which do exactly that.

11. Bell Peppers

There’re many reasons why doctors advise us to take a lot of vitamin C when we fall sick.

While scientists are still examining whether or not vitamin C can correctly prevent a cold, research by NCBI indicates that vitamin C can keep us protected against respiratory infections.

At the very least, it can lower the length and severity of the symptoms that we get whenever we fall sick. Yes, citrus food such as oranges are very rich in Vitamin C. Also, bell peppers, mango, strawberries, broccoli, and Kiwi are also rich in Vitamin C.

12. Eggs

boiled eggs

Most of you already know that vitamin D is essential for our bones as it helps us to absorb calcium appropriately. Besides, vitamin D is necessary if you want a healthy immune system.

As a matter of fact, deficiency of vitamin D may increase our chances of being attacked by upper respiratory infections as well as other immune illnesses.

The foods that are generally rich in vitamin D include beef, fish, eggs, milk as well as fortified cereal. According to NIH, adults are recommended to take a minimum of 600 international units of vitamin D.

13. Poultry

When we fall sick, chicken soup is one of the things that we get. The soup is useful in improving a cold’s symptoms, and it may also protect us against getting ill.

The poultry, such as turkey and chicken, are rich in vitamin B-6. Vitamin B-6 is an essential player in numerous chemical activities that occur in our bodies.

This is also crucial for the production of healthy and new red blood cells. Chicken soup is rich in chondroitin, gelatin, and other nutrients that protect and enhance our immune system.

14. Sunflower Seeds

The sunflower seeds contain numerous nutrients that include magnesium, vitamin B-6, and phosphorus. These seeds are not only powerful antioxidants but are also very rich in vitamin E.

When it comes to maintaining and regulating our immune system function. Other types of foods that contain high amounts of the vitamin include dark leafy greens and avocado. 

15. Oranges

Oranges aren’t only delicious but also a good source of vitamin C. Vitamin C is important for metabolism, thus keeps us strong!

In fact, all citrus fruits are full of vitamin C, which is essential for staying strong and healthy. It’s also a high protein fruit!


Which of the foods is your favorite? Do you eat any of these on a regular basis? Sharing is caring, so do share!