The Best Foods for Boosting Your Immune System

The Best Foods for Boosting Your Immune System

Last updated on June 21st, 2022

A healthy balanced diet plays a vital role in staying well. The following foods may help in boosting your immune system:

The Best Foods for Boosting Your Immune System

1. Blueberries

Blueberries contain a type of flavonoid called anthocyanin, which has antioxidant properties that help in boosting your immune system. A 2016 study noted flavonoids play an essential role in the respiratory tract’s immune defense system.

Researchers found that people who ate foods rich in flavonoids were less likely to get an upper respiratory tract infection or the common cold than those who did not.

2. Dark chocolate

Dark chocolate contains an antioxidant called theobromine, which may help in boosting your immune system by protecting the body’s cells from free radicals.

Free radicals are molecules that the body produces when it breaks down food or comes into contact with pollutants. Free radicals can damage the body’s cells and may contribute to disease.

Despite its potential benefits, dark chocolate is high in calories and saturated fat, so it is essential to eat it in moderation.

3. Turmeric

Turmeric is a yellow spice that many people use in cooking. It is also present in some alternative medicines. Consuming turmeric may improve a person’s immune response. This is due to the qualities of curcumin, a compound in turmeric.

Curcumin has antioxidant and anti-inflammatory effects.

4. Oily fish

Salmon, tuna, pilchards, and other oily fish are rich sources of omega-3 fatty acids.

According to a 2014 report, long-term intake of omega-3 fatty acids may reduce the risk of rheumatoid arthritis (RA).

RA is a chronic autoimmune condition when the immune system mistakenly attacks a healthy part of the body.

5. Broccoli

Broccoli is another source of vitamin C. It also contains potent antioxidants, such as sulforaphane. For these reasons, it is a good choice of vegetables to eat regularly to support immune system health.

6. Sweet potatoes

Sweet potatoes are rich in beta-carotene, a type of antioxidant that gives the skin of the potatoes its orange color.

Beta-carotene is a source of vitamin A. It helps to make skin healthy and may even provide some protection against skin damage from ultraviolet (UV) rays.

7. Spinach

Spinach aids in boosting your immune system, as it contains many essential nutrients and antioxidants, including:

  • flavonoids
  • carotenoids
  • vitamin C
  • vitamin E
  • Vitamins C and E can help support the immune system.

Research also indicates that flavonoids may help to prevent the common cold in otherwise healthy people.

8. Ginger

People use ginger in various dishes and desserts, as well as in teas.

According to a review, ginger has anti-inflammatory and antioxidative properties and is likely to offer health benefits. However, more research must confirm if it can effectively prevent illness.

9. Garlic

Garlic is a common home remedy to prevent colds and other illnesses.

One review examined whether taking garlic supplements containing allicin reduced the risk of getting a cold.

The group of participants taking a placebo had more than double the number of colds between them than those taking the garlic supplements. However, the researchers concluded that more research is necessary to determine whether or not garlic can help prevent colds.

10. Green tea

Green tea contains only a tiny amount of caffeine so people can enjoy it as an alternative to black tea or coffee. Drinking it may also strengthen the immune system.

As with blueberries, green tea contains flavonoids, which may reduce the risk of a cold.

11. Kefir

Kefir is a fermented drink that contains live cultures of bacteria that are beneficial for health.

Initial research suggests that drinking kefir may boost the immune system. Various studies have shown that regular consumption of kefir can help with:

  • fighting bacteria
  • reducing inflammation
  • increasing antioxidant activity

Most of the research that supports this was conducted on animals or in a laboratory. Researchers need to perform additional studies to understand how kefir may prevent human disease.

12. Sunflower seeds

Sunflower seeds can make a tasty addition to salads or breakfast bowls. They are a rich source of vitamin E, an antioxidant.

In the same way as other antioxidants, vitamin E improves immune function. It does this by fighting off free radicals, which can damage cells.

13. Almonds

Almonds are another excellent source of vitamin E. They also contain manganese, magnesium, and fiber.

A small handful or a quarter of a cup of almonds is a healthful snack that may benefit the immune system.

14. Oranges or kiwifruit (kiwis)

Oranges and kiwis are excellent sources of vitamin C, which is the vitamin that many people turn to when they feel a cold developing.

While scientists are still not sure exactly how it helps, vitamin C may reduce the duration of common cold symptoms and improve the function of the human immune system.

15. Red bell pepper

For people trying to avoid the sugar in fruit, red bell peppers are an excellent alternative source of vitamin C.

Stir-frying and roasting both preserve the nutrient content of red bell peppers better than steaming or boiling, according to a study on cooking methods.

The following lifestyle strategies may make a person’s immune more robust:

Avoiding smoking

Smoking is not at all a healthy habit, and it can negatively impact our overall health. It can negatively impact the equilibrium or balance of the immune system. It can increase the risk of several immune and autoimmune disorders. So to boost immunity, one should avoid smoking.

Exercising regularly

Regular exercise is a great way to stay healthy. Regular exercise can regulate blood flow in our body and thus keeps us mentally and physically fit. Doing physical exercise can work as a modulator for boosting your immune system. So doing exercise can be very effective in improving our immune system.

Maintaining a healthy weight.

To stay healthy, maintaining body weight is also essential. Excess fat around your abs is responsible for turning the body’s defense system against you, which can lead you to suffer from heart and other diseases. So to strengthen the immune system, you should try to maintain a healthy weight.

Avoiding alcohol or drinking in moderation

Drinking alcohol is not a healthy habit that can make create a negative impact on our overall health. Drinking alcohol can make it difficult for the immune system to gear up, and it becomes unable to defend against harmful germs as alcohol attacks the immune system and increases the risk of serious infections.

Getting enough sleep

For a healthy life and healthy food, having enough sleep is also very important. Not getting enough sleep can make us suffer from various issues and harm our immunity. Some habits we should follow include following a routine, maintaining sleep hygiene, sleeping in a calm environment, etc. Lack of sleep at night can make us sleepy during working hours, reducing our activity. To boost our active energy, we can take the help of nootropics like Modalert, which you can easily find on the market. However, placing a Modalert online order can make you get it with lots of benefits.

Minimizing stress

In the modern era, people have to deal with various mental health issues like stress, anxiety, depression, etc. These issues also can hit our immune system. Stress can reduce the ability of the immune system to fight antigens. Thus it makes us more exposed to infection. So to enhance the immune system, we should try to manage stress. Nootropics for mood enhancement are also effective in treating symptoms of anxiety, stress, and depression. So to minimize stress, we can also take help from the nootropics, thus improving our immune system.

Practicing correct hand-washing and oral hygiene

Practicing correct hand-washing and oral hygiene is essential if you want to stay healthy as you eat by hand and through the mouth, and most of the germs go into your body through the oral route. By keeping your hand and mouth clean, you can ensure no germ enters your body, and thus your immune system can be boosted.

Enjoying the 15 immune-boosting foods covered in this article may strengthen people’s immune systems and improve their ability to fight off infections.

That said, it is important to remember that the immune system is complex. Eating a healthy balanced diet is just one way to support immune health.

It is also essential to be mindful of the other lifestyle factors that may affect immune system health, such as exercising and not smoking.

Anyone who gets frequent colds or other illnesses and is concerned about their immune system should speak to a doctor.


The content of this blog should not be considered as professional medical advice, diagnosis, or treatment. The information here is from several research papers and journals. One should consult a doctor before taking any medication or supplements mentioned here. 

Write a comment

Your email address will not be published. All fields are required