10 Immune Booster Foods to Boost Your Immunity System

The foods you eat matter a lot regarding how strong your immune may be. Ensure your meals include immune-boosting foods.

10 Immune Booster Foods to Boost Your Immunity System
10 Immune Booster Foods to Boost Your Immunity System

10 Immune Booster Foods to Boost Your Immunity System

10 Immune Booster Foods to Boost Your Immunity System

The foods you eat matter a lot regarding how strong your immune may be. Ensure your meals include immune-boosting foods to keep away from various infections related to weak immunity systems like flu, cold, and others.

Remember that you can boost your immune system naturally from the foods you eat.

Eating a balanced diet is highly recommended to stay healthy, but make sure immune-boosting foods are incorporated in your meal. Most fresh and colorful fruits and vegetables contain antioxidants and micronutrients needed by your immune system like vitamin D, Vitamin C, vitamin B complex, selenium, zinc, protein, etc.

The colorful your plate is, the more nutritional it is and more beneficial to your health and immunity as it adds the natural protection needed.

10 of the list below are foods to boost your immunity


Broccoli is a superfood loaded with vitamins and minerals to boost immunity and keep your health strong.

This vegetable contains vitamin A, vitamin B, vitamin C, and vitamin E, rich in fibers and antioxidants.

A single cup of broccoli has as much vitamin C as a single orange.

Broccoli contains other minerals in high quantity, such as potassium, magnesium, zinc, beta-carotene, and selenium.

Having broccoli on your plate is the best favor you could do to your health and immune system due to the various nutrients it contains.

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2Citrus Fruits

Many citrus fruits contain a lot of vitamin C. Your body can't produce vitamin C, so you should make sure a certain kind of citrus fruit is included in your meal.

Citrus fruits include oranges, lemons, tangerines, grapes, limes, Clementines.

Other fruits rich in vitamin C include guavas, red bell pepper, kiwi, strawberries, etc.

If your body gets the required amounts of vitamin C daily, it’s easy to quickly recover from sicknesses, and it keeps you from frequent cold and flu infections.

Besides boosting your immunity, vitamin C will keep your skin healthy.


Garlic has an active ingredient with antiviral and antimicrobial properties to cure common colds.

Garlic has immune-boosting properties due to its allicin sativum, which contributes to its smell.

Allicin sativum compound helps the white blood cells to fight diseases, especially viruses like those which cause cold and flu.

4. Shellfish

Shellfish are seafood that contains a lot of zinc per serving than any other food.

Your body needs zinc so that it can function as intended and for the benefit of your immune system and quick recovery of wounds.

Some shellfish highly loaded with zinc include oysters, lobsters, crab, and mussels.

If you can’t get shellfish for your meal, you can still get zinc from beef, poultry, beans, pumpkin seeds, whole grains, cashew nuts, yogurt, etc.

5. Chicken Soup

Poultry like turkey and chicken soup contains a high amount of vitamin B6, which is a vital chemical in your body to form new healthy blood cells.

Chicken soup contains essential nutrients that can boost your immune system, as it's loaded with protein, zinc, vitamin A, vitamin C, and antioxidants.

Chicken soup provides amino acids which enable T-cell to function appropriately in helping your body to protect against diseases.

It contains anti-inflammatory ingredients, which help ease cold by reducing congestion.

Adding ingredients such as ginger, garlic, carrot, turmeric, onions, a little vegetable, etc., adds the value of chicken soup and enhances its immunity-boosting properties.

6. Sweet Potatoes

Sweet potatoes benefits for your health and immune system are not to be overlooked. They are packed with vitamins and antioxidants.

The orange sweet potatoes are the most nutritious, as they're loaded with beta-carotene, which gives them its orange color and can be converted to vitamin A.

Sweet potatoes are the most nutritious food globally, which is high with so many nutrients on their own without any additions. It contains vitamins (A, B2, B1, B5, B3, B9, B6, E, C), minerals (iron, manganese, magnesium, potassium, zinc, sodium, phosphorous), fats, protein, and dietary fibers.


Yogurt is a probiotic food loaded with essential nutrients necessary to boost your immune system and keep you away from flu and cold.

Low-fat yogurt is preferable as it has less saturated fat and contains the daily recommended amounts of necessary nutrients.

Yogurt is considered an immune-booster food because of beneficial bacteria called lactobacillus, which helps fight and inhibit pathogens in your gut.

8. Ginger

Ginger has anti-inflammatory and antioxidant properties, which can boost your immune system due to the presence of gingerol compounds.

Drinking ginger tea in the morning when your stomach is empty can strengthen your body's immune system and prevent some diseases, including cold and flu.

Ginger can be added as an ingredient in many of your foods to reap the benefits.

9. Pomegranate

Pomegranates are packed with anti-inflammatory compounds, antiviral, anti-tumor, and antioxidants properties. All these properties help to keep your immunity system healthy and robust.

Pomegranates are sometimes called divine fruits as they're the fruits mostly mentioned in holy books. They contain vitamin A, vitamin C, and vitamin E.

They're also rich in folic acid and two essential compounds, punicalagin, and punicic acid, that contribute to their intoxicating benefits.

10 Immune Booster Foods to Boost Your Immunity System
10 Immune Booster Foods to Boost Your Immunity System

10. Brazil Nuts

Brazil nuts are richly packed with selenium, the essential mineral that your body needs to activate immune cells and reduce inflammation.

Selenium minerals can also be found in fish, organ meat, grains, bread, etc.

 10 Immune Booster Foods to Boost Your Immunity System



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DIGITAL SKILLS GUIDE: 10 Immune Booster Foods to Boost Your Immunity System
10 Immune Booster Foods to Boost Your Immunity System
The foods you eat matter a lot regarding how strong your immune may be. Ensure your meals include immune-boosting foods.
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