10 Foods That Boost The Immune System

Feeding your body with certain foods can keep your immune system very strong and healthy. So, if you are looking for ways to prevent the flu or cold, then your first step is to visit the nearest grocery store.

Below are some foods that have been proven to boost your immune system.

  1. Pepper

Bell peppers contain up to three times as much vitamin C as an orange. In addition, they are a rich source of beta carotene and a must-have in every meal. Peppers boost your system and help you maintain a radiant skin. They also keep your eyes healthy.

  1. Citrus fruits

If you never eat oranges, you ought to start now. Why do you think people run to vitamin C anytime they get a cold? That is because vitamin C boosts your immune system and citrus fruits have plenty of it this is because Vitamin C facilitates the production of white blood cells, which are necessary for fighting harmful substances in the body.

The body does not produce or store vitamin C, so you’ll need to consume it daily for you to remain very healthy but if you don’t want to take vitamin C supplements, opt for fruits that are high in vitamin C, like limes, lemons, tangerines, grapefruit, and oranges.

  1. Garlic

Garlic is often used in many delicacies because it is an excellent food spice and good for the body. Garlic enables healthy arteries, and there is weak evidence that it lowers blood pressure. Because of the compounds in garlic, it has immune-boosting properties and can serve many other purposes.


Ginger is another ingredient many turn to after getting sick. Ginger may help decrease inflammation, which can help reduce a sore throat and inflammatory illnesses. Ginger may help with nausea as well.

While it’s used in many sweet desserts, ginger packs some heat in the form of gingerol, a relative of capsaicin.

Ginger may also decrease chronic pain and might even possess properties that help in lowering cholesterol.


You might know turmeric as a vital ingredient in food spices, but this bright yellow substance has been used for many years to treat arthritis. Turmeric has high concentrations of curcumin, which can help decrease muscle damage and it serves as an antiviral or immune booster.


Look for yogurts that have live or active cultures printed on them because these cultures are responsible for stimulating your immune system to fight the diseases in your body. Try to take more plain yogurts instead of the flavored ones packed with sugar. You can sweeten plain yogurts with fruits instead of sugar.


Broccoli is super charged with vitamins and minerals. Packed 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 power intact is to cook it as little as possible — or better yet, not at all. Research has shown that steaming is the best way to keep more nutrients in the food.


Spinach made our list not just because it’s rich in vitamin C but also packed with numerous antioxidants and beta carotene, which may both increase the infection-fighting ability of our immune systems.

Similar to broccoli, spinach is the healthiest when it’s cooked as little as possible so that it retains its nutrients. However, light cooking makes it easier to absorb the vitamin A and allows other nutrients to be released from oxalic acid, an anti nutrient.


When it comes to preventing and fighting off colds, vitamin E tends to take a backseat to vitamin C. However, this powerful antioxidant is key to a healthy immune system.

It’s a fat-soluble vitamin, which means it requires the presence of fat to be absorbed properly. Nuts, such as almonds, are packed with the vitamin and also have healthy fats.


Papaya is another fruit loaded with vitamin C. You can find double the daily recommended amount of vitamin C in a single medium fruit. Papayas also have a digestive enzyme called papain that has anti-inflammatory effects.

Papayas have decent amounts of potassium, magnesium, and folate, all of which are beneficial to your overall health.

By Shakirat Alabi

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