15 Foods to Boost Your Immune System (+ Easy Recipes)

Can Foods Boost Your Immune System?

“Let food be thy medicine and medicine be thy food” – Hippocrates (400 BC). Surely, foods can boost your immune system. There are certain foods that can help ramp up your immune system. Boosting your body’s immunity is not a walk in the park, but it is very possible if you pay attention to what you eat, and maintain a healthier lifestyle.

Do you make for the door whenever you hear someone coughing up a storm? Cold and flu season is upon us, and rather than cringe in terror when someone near you is under the weather, you can fight back by boosting your immune system. The stronger it is, the less likely you’ll succumb to illnesses caused by the germs in your presence. And if you are ready, let’s talk about foods to boost your immune system.

Can Foods Boost Your Immune System? Yes, some foods can help you ramp up your immune system. Boosting your body's immunity is not a walk in the park, but very possible if you pay attention, eat healthier, and maintain a better lifestyle.
Do you make for the door whenever you hear someone coughing up a storm? Cold and flu season is upon us, and rather than cringe in terror when someone near you is under the weather, you can fight back by boosting your immune system. The stronger it is, the less likely you’ll succumb to illnesses caused by the germs in your presence. And if you are ready, let's talk about foods to boost your immune system.
Why is a healthy immune system essential to everyone?
The immune system is vital to the body because of its critical functions.
First, the immune system protects the body/cells against invaders. The immune system guards and shields our bodies from viruses, bacteria, fungi, and other foreign occupiers, including cold and flu.

Why is a healthy immune system essential to everyone?

The immune system is vital to the body because of its critical functions, including the following:

First, the immune system protects the body/cells against invaders. The immune system guards and shields our bodies from viruses, bacteria, fungi, and other foreign occupiers, including cold and flu.

Second, destroy free radicals. Aside from protecting your body against bacteria and diseases, the immune system can help eliminate them. A healthy immune system is powerful as it produces white blood cells charged with identifying and destroying germs that cause disease.

Third, the immune system heals the body. If, unfortunately, the body is invaded and sickened by free radicals, the immune system is the savior. Its task becomes to heal the body back to life. The immune system helps the body recover from damage.

It is essential to boost your immune system to partake in all the health benefits. Today, I am sharing 15 food that can help you do just that alongside easy recipes. The recipes give you ideas for incorporating the food into your diet.

Eat These 15 Foods to Boost Your Immune System

If you want to boost your immune system, get these foods on your plate, ASAP!

1. Citrus.

Citrus fruits are full of vitamin C, which is believed to increase white blood cells that help fight infections.Your body doesn’t produce or store vitamin C, so it’s up to you to make sure you get enough of it. Check out my citrus salad dressing and this vitamin C immune boosting smoothie (our favorite smoothie)!

Are you looking for a way to increase your daily vitamin C intake as you quench your summer thirst? I got you! This simple and easy immune-boosting citrus smoothie, also known as Vitamin C smoothie, is equal to the task. With its high vitamin C content, citrus is essential for preventing infections and reinfection. Your immune system can benefit from consuming vitamin C

2. Red Bell Peppers.

Speaking of vitamin C, red bell peppers are one of the best sources of this immunity-boosting vitamin. It also contains beta-carotene which your body turns into vitamin A for eye and skin health. There severe ways to incorporate bell peppers into your diet. Check out my chicken-bell pepper fajitas recipe. SO SO good!

Healthy Chicken Fajitas is one of my go-to quick dinners! Grab some chicken, a couple of bell peppers, onions, taco, or fajita seasoning, and boom, dinner is ready! Serve with taco wraps/white rice or lettuce leaves or eat as is.

3. Broccoli.

Broccoli’s nutrient roster includes vitamins A, C, and E plus fiber and more antioxidants. It’s best when you cook it minimally, such as through steaming, or eat it raw. There are several ways to enjoy broccoli such as steamed broccoli, add broccoli to Alfredo or alongside other air fryer vegetables. You make broccoli cheddar soup, hello! I enjoy air frying broccoli, super easy and delicious!

Best Air Fryer Broccoli Recipe
If you are looking for the next suitable vegetable to roast in your air fryer, I got you! My super easy and very tasty air fryer roasted broccoli recipe takes only 8 minutes to cook, and it’s so freaking amazing. It is packed with flavors and is currently our family’s favorite!

4. Garlic Can Boost Your Immune System!

I love garlic, and it has some great benefits thanks to allicin, a sulfur-containing compound which helps your immune system fight off infections and free radicals. I love adding garlic to a lot of recipes including my chicken noodle soup, butternut squash soup, pureed red beetroot, etc.

5. Ginger.

Gingerol, the natural component in ginger, is a source of capsaicin, a powerful antioxidant that helps reduce inflammation, especially when you’re not feeling well. Check out this ginger turmeric drink (video)! I also add fresh ginger to majority of my juices because it can boost immune system! Check out this healthy celery juice recipe!

A celery juice cleanse is a natural detox that can help you maintain your digestive health, blood pressure, blood sugar, flush out fats in the liver, improve your bone health, and help maintain your overall health

6. Spinach.

Along with other leafy greens, spinach has a rich content of vitamin C along with beta-carotene, helping your immune system get what it needs to keep you healthy. Spinach is super easy to use! One of my preferences, though, is my spinach berry salad (pictured below). I also love my avocado spinach smoothie. You truly can never go wrong with spinach, next time you scrambling eggs, please add some spinach!

Super healthy and easy-to-make strawberry blueberry spinach salad, aka berry spinach salad with lime olive oil vinaigrette, is loaded with nutritious antioxidants, vitamins, and minerals. Amazingly this spinach and berry salad calls for only a few ingredients - spinach, strawberries, blueberries, walnuts, and a simple lime olive oil vinaigrette! This strawberry blueberry spinach is low-carb, gluten-free, vegan, and easily customizable. #Salad #Spinachsalad #healthysalad #Strawberrysalad #detoxsalad #vegan #lowcarb

7. Yogurt.

Yogurt that has live and active cultures helps your gut flourish with good bacteria. It’s also an excellent source of vitamin D, though stay away from the sugary options. Plain yogurt or plain Greek yogurt is best, and you can make it tastier by adding fresh fruit on top. We love yogurt bowls over here! Also, my Greek yogurt oatmeal pancakes rock!

More Foods to Boost Your Immune

8. Almonds.

Almonds have vitamin E which can support your healthy immune system. Try adding some to your plain yogurt! Check out my vegan banana oat cookies with almond flour and cacao.

Healthy Vegan Almond Oats Cacao Cookie. Low carb, Refined Sugar-free, Gluten-free, Paleo-friendly Breakfast Cookies.

9. Sunflower Seeds.

Eat these seeds and you’ll get vitamins B6 and E plus magnesium, selenium, and phosphorous. Vitamin E is often overlooked as a crucial way to keep the immune system humming along, and eating sunflower seeds as a snack will satisfy cravings while helping your health. See our healthy nutty granola balls with sunflower seeds.

10. Turmeric.

Turmeric contains curcumin, a potent antioxidant that helps reduce inflammation. Add it to your soups, stews, and curries. I love adding turmeric to a whole bunch of cooking including chicken broth, butternut squash soup (pictured below), etc.

Easy autumn squash soup Panera copycat is rich, nutritious, comforting, and delicious! This healthy butternut squash soup recipe is sweet, savory, and creamy. This soup is vegan, gluten-free, refined sugar-free, and stress-free. A perfect Panera copycat autumn squash soup loaded with butternut squash, celery, ginger, onions, pumpkin puree, coconut milk, vegetable broth, and more! #Butternutsquashsoup #Butternutsquash #soup #Panerasquashsoup #Autumnsquashsoup #fall #winter #glutenfree #vegan

11. Green Tea.

This type of tea not only has flavonoids which are a type of antioxidant, but also EGCG (epigallocatechin gallate). EGCG is a powerful antioxidant that may have antiviral properties that can help your immunity. I love Twinings and Bigelow green teas. You can also purchase the ones with citrus and lemon flavors!

12. Papaya.

In just one papaya, you can get the full daily recommended amount of vitamin C you need for the day, plus papain, a digestive enzyme known for reducing inflammation. It also has magnesium, folate, and potassium to give your body even more of what it needs. We enjoy fresh ripe papaya as snack, it’s so refreshing. In the video below, I show you how to cut a whole papaya.

13. Kiwi Can Boost Your Immune System!

Kiwis have vitamins C and K plus folate and potassium to help your body thrive.

14. Poultry

Chicken soup is one of my go-to dishes when any of us feels under the weather. Since both chicken and turkey are high in vitamin B6, it helps the body create new red blood cells. The bones from chicken in particular have gelatin and other key nutrients that help with immunity and gut health. We have tons of healthy recipes here on the blog that can help you boost your immune system. From chicken coconut soup, keto chicken salad to chicken noodle soup! Chicken breast fajitas, gluten-free chicken pot pie soup, etc.

15. Shellfish

Eat more crab, mussels, oyster, and lobsters and you’ll get zinc to support your immune function. Don’t overdo it though as too much of zinc, like any other good thing, can work against you.

Foods to Boost Your Immune System FAQs

Which foods boost immunity faster?

Eating a well-rounded diet that includes the 15 foods listed above can help you quickly boost immunity. These foods give your body the key nutrients that support your immune system, so make sure you start eating them.

How can I make my immune system stronger?

In addition to eating right, make sure you get enough sleep and regular exercise. You should also drink plenty of water and work on managing your stress levels.

What is the fastest immune booster?

There isn’t one food or type of nutrient that can act as a fast immune booster on its own. Aim to eat a brightly colored plate full of fresh, wholesome foods like the ones discussed above. You can also speak to your doctor and see if you should add any supplements for specific nutrients based on any deficiencies.

What foods help fight viruses?

If you have a virus, you can help your body recover more quickly by making sure you eat plenty of foods with vitamins C, D, and B6 as well as those that contain magnesium and zinc.

What foods help fight infections?

If you feel like you’re starting to succumb to an infection, start eating the 15 foods on this list. A wide variety of these foods on your plate will help your body get what it needs, and along with plenty of rest, will have you on the mend sooner.

What vegetables are good for the immune system?

Vegetables that give you vitamins C, E, and K are among the best for boosting your immune system. Dark leafy greens and broccoli are excellent choices, though don’t forget about carrots, which have beta-carotene that can help you fight off infections.

Foods to Avoid If You Wish to Boost Your Immune System

While part of keeping your immune system strong lies in choosing the healthy foods on my list, the other part is staying away from certain foods that can work against you. These include:

Sugary foods such as sodas, donuts, cake, chocolates, candies, etc.
Salty processed foods such as chips, Cheetos, onion rings
Fried and processed fast foods
And other highly refined foods.

The fewer of these foods you consume, the better off your overall health will be!

Last Words on How to Boost Your Body’s Immunity:

Get Flu Shot!

To be honest, each and every one of us can still do more when it comes to boosting our body’s immune system. It is always the right thing to do, especially, during this cold and flu season. For my family and I, one of the first things we do during this season is to ensure we get our flu shot. The Center for Disease Control (CDC) provides a lot of guidance for flu shots and other vaccinations.

Eat Better and Stay Hydrated with Water

Other things include (but are not limited to) making healthier, better food choices. Think of cooking often instead of eating out the majority of the time. Cooking helps you to eat healthier and also save more! For instance, it is cheaper to make chicken noodle soup for you and your entire family than buy from Chick-fil-A Fil Or Panera, say, for a family of 4! Replace your coffee and sugary drinks/sodas with old-fashioned water! Drink more water to keep yourself hydrated!