Foods to boost your immune system

Our immune systems do a remarkable job of preparing our bodies against foreign invaders. But, they can’t do it without support from the right nutrients.

boost immune system garlic-min

Garlic is one of the most powerful anti-viral foods around. It has strong antibacterial and anti-viral properties that stimulate your immune system. It contains allicin which fights infections and helps build up your immune system! Add one to two cloves to your diet today!

citrus for vitamin c

Research shows vitamin C is essential for the growth and repair of tissue all over the body. This water-soluble vitamin is well known for its role in supporting a healthy immune system. Because your body cannot make vitamin C, it must come from the foods you eat every day.


Red Peppers

Red peppers have been known to have twice as much Vitamin C as citrus! Vitamin C increases the production of antibodies and white blood cells, which help fight against infection. ⁣Add red peppers to your diet and boost up your immune system.



Blueberries contain a type of flavonoid called anthocyanin, which has antioxidant properties that can help boost a person’s immune system. Flavonoids play an essential role in the respiratory tract’s immune defense system.

Untitled design (2)

Dark chocolate contains an antioxidant called theobromine, which has been known to help to boost the immune system by protecting the body’s cells from free radicals. Free radicals can damage the body’s cells and may contribute to disease.


Sweet potatoes

Sweet potatoes are rich in beta carotene, antioxidants, Vitamin A which help support eyesight, boost immunity and may improve brain function making them a great addition to any diet.

fermented foods

⁣Many of our viruses live in the digestive system so it’s important to keep a lot of disease-fighting probiotics in our system. Consume fermented foods which contain probiotics and are good bacteria that help keep our digestive tract healthy.

green vegetables

Green foods—packed full of phytochemicals, especially carotenes and chlorophyll—are especially helpful in boosting the immune system and flushing the body of dead toxins. ⁣Any food that is dark green in color is considered a green food and is good for boosting the immune system.  ⁣


Orange foods

⁣Orange foods contain a compound called glutathione, an immune-system component that works to destroy antigens like flu viruses. Orange foods contain the phytochemical called beta-carotene which converts in the body to vitamin A and is a powerful antioxidant.


Spinach has been known to boost the immune system as it contains many essential nutrients and antioxidants including flavonoids which may help to prevent the common cold in otherwise healthy people. Spinach also contains immune-boosing carotenoids, vitamin C and vitamin E.

sunflower seeds

Sunflower seeds are full of nutrients, including phosphorous, magnesium, as well as vitamins B-6 and E.⁠Vitamin E plays an important role in maintaining a strong immune system. Sunflower seeds are also incredibly high in selenium which have combated viral infections such as swine flu.⁠



Fatty fish (think salmon, tuna, and mackerel) have high levels of omega-3 fatty acids known as DHA and EPA. These fatty acids are known to reduce inflammation, increase airflow, and protect your lungs from colds and respiratory infections.


Almonds are an excellent source of vitamin E. They also contain manganese, magnesium, and fiber. A small handful of almonds is a healthful snack that may benefit the immune system.

green tea

Green tea contains flavonoids, which may reduce the risk of a cold and strengthen the immune system. This tea (and some blacks) are loaded with flavonoids, a type of antioxidant, and all-important in combatting COVID.



Mushrooms may be a potent weapon in warding off colds, flu, and other infections. Fresh mushrooms, dried mushrooms, and extracts have all shown to have antiviral, antibacterial, and anti-tumor effects.