Foods to Boost Your Immune System Naturally!

Food to Boost Your Immune System

It’s cold and flu season, and if you haven’t already contracted some sort of nasty cold/flu/whatever, chances are you will soon enough. Unfortunately, we just can’t avoid catching the occasional cold or flu, but we can take steps to help our immune systems fight off whatever illness that comes our way by following healthy diet.

Eating healthy foods high in vitamins and minerals can help give your immune system an extra boost this season!

Healthy and balanced diet include vegetables, fruits, protein and grains.

Here are five immune-boosting foods to keep you healthy this season!

According to CDC, In the United States, flu season usually occurs in the fall and winter. While influenza viruses spread year-round, most of the time flu activity peaks between December and February.

Vitamin C

This vitamin is helpful in preventing the common cold and flu. It also helps with inflammation and has been known to be a natural cancer-fighting agent. Sources of Vitamin C include oranges, strawberries, tomatoes, sweet peppers, broccoli, grapefruit, kiwi fruit and pineapple.

Vitamin D

It’s true that a healthy diet can help maintain a good immune system. That said, there are a few vitamins and nutrients that you might want to add to your diet if you’re looking for some extra protection from getting sick. One of these is vitamin D.

Vitamin D is essential for the body because it helps the body use calcium for bone strength and muscle control. It also helps the body fight off infection by making antibodies in response to bacteria, viruses, or fungi attacks. If you’re not getting enough vitamin D naturally from sunlight or food, talk with your doctor about taking a vitamin D supplement or multivitamin.


It may be easy to forget about the importance of zinc since it is not one of the most popular vitamins out there. But this important mineral can do wonders for your immune system. It boosts the production of white blood cells in order to fight off infections.

In addition, zinc is a powerful antioxidant that helps keep you healthy by neutralizing free radicals in the body. Low levels of zinc in the foods diet have been linked to higher rates of asthma and allergies as well as diabetes and even heart disease.

So, make sure that you are getting enough by eating more leafy green vegetables (such as spinach), beans and whole grains, nuts and legumes, oysters, pumpkin seeds and beef liver (1 ounce).


A healthy gut microbiome is necessary to maintain a healthy immune system. A probiotic supplement is one way to introduce more beneficial bacteria into the body, but there are many other ways to promote a thriving microbiome.

Foods such as kimchi, tempeh and miso contain probiotics and can be used as part of a balanced diet. Probiotics are also found in some types of yogurts, some pickles, most sauerkraut and some buttermilk products. It’s important that you don’t overdo it though: more isn’t always better when it comes to supplements or food sources for probiotics.

The Best Dietary Supplements for Health Management


One large garlic clove contains powerful antioxidants that can fight infections and prevent cell damage in the body and One large garlic clove also contains allicin, which has been found to have antibacterial, antimicrobial, and antiviral properties.


When it comes to boosting your immunity, there is no better food than ginger. Ginger has a long and rich history of use as an ingredient in traditional medicines and health remedies.

Ginger has been shown to have antiviral properties and can be used to combat nausea and vomiting, inflammatory disorders like arthritis, inflammation of the digestive tract, ulcers, stomachache, morning sickness in pregnant women, coughs and congestion. It also has antioxidants which can help fight free radical damage that our bodies face every day.

The best way to take advantage of the benefits of ginger is by eating it raw. Grate ginger into a smoothie or add it with other ingredients in a tea for some deliciousness that can keep you healthy all season long.


A healthy diet is important for a strong, functioning immune system. Try to eat lots of fresh fruits and vegetables, which are high in antioxidants that protect against cell damage. Eating almonds also helps improve your heart health by lowering cholesterol levels and reducing inflammation.

Almonds are also rich in nutrients like protein and vitamin E to give you an extra boost on days when you’re feeling sluggish.


There are many foods that can help strengthen your immune system, but turmeric is one of the most potent. Known as a powerful antioxidant and anti-inflammatory, turmeric has been used for centuries to treat various ailments. Turmeric is native to southern India and was first documented in 600 BC. The Indian spice has been used to treat everything from arthritis pain and menstrual cramps to inflammation and digestive disorders.

Green Tea

There are many factors that contribute to a healthy immune system, but one factor that is often overlooked is the diet. Eating a diet high in antioxidants and low in animal fats, sugars and processed food can do wonders for the body.

Green tea is also an excellent option for boosting your immune system because it contains catechin which has been shown to inhibit tumor growth, lower cholesterol levels and fight infections. Drinking green tea can also have a positive effect on mental health by increasing serotonin levels and reducing anxiety.


One tablespoon of honey provides more than 100 percent of the daily recommended value for Vitamin B2, which can aid in a healthy respiratory system and strengthen teeth and bones.

Additionally, it has antibacterial properties that can keep you from getting sick with the flu or other illnesses.

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