10 Foods That Boost and Improve Your Immune System

Foods that can help boost your immune system

In today’s world, where everyone is looking for ways to save themselves from the new deadly pandemic, COVID-19, and other non-deadly influenzas as well. It is immensely important to start taking those foods which boost and improve your immune system. Your immune system does an excellent job by defending you against the disease-causing microorganisms. Feeding your body with some specific sort of foods can help keep your immune system healthy. Scientists and researchers are studying the effects of diet, exercise, age, and psychological stress on the immune response, both in animals and in humans. However, general healthy-living strategies are an excellent way to start giving your immune a boost. Plan your meal following the immune-boosting foods to stay healthy and safe. In the end, you can only fully enjoy your life if you are fit and living in your best health.

Immune Boosting Foods to Stay Healthy


You have most probably been told to consume vitamin C when you are sick. That’s because vitamin C helps you build your immune system as it increases the production of your White Blood Cells (WBC). These WBC’s then fight against any infection or bacteria that harm your body. You should know that your body can not produce vitamin C itself; thus, the only source to get this is by eating/drinking things which include Vit-C. Examples of citrus fruits include Oranges, Grapefruit, Lemons, and Limes.


Garlic is an ingredient that is added in almost every dish cooked around the world. Not only the fact that it provides a delicious aroma and gives a zest to the food, but its immune-boosting properties are very beneficial as well. Garlic helps to lower blood pressure levels. It also slows down hardening of the arteries (which is a problem caused in the older citizens’ heart) Garlic’s sulfur-containing compounds, such as allicin, is quite advantageous to us. Foods in which garlic can be used are any recipe that uses carbohydrates or protein.


After reading this, you would probably know why Popeye, the sailor man, was so strong! Spinach is packed with many antioxidants and beta carotene, which increases the bacteria-fighting ability in our body. It is best to eat when cooked as after cooking, many other of its nutrients are properly released.

Spinach is the best immune boosting food
Spinach helps in increasing the bacteria-fighting ability of the body’s immune system.


The property of live bacteria in yogurt might sound gross, but it is very helpful for us. These things stimulate the immune system in our body to fight against infections. Natural yogurt is the best to consume, rather than the flavored ones. Flavored yogurts usually contain preservatives and loads of sugar, which then brings it more to an unhealthy side. Moreover, yogurt is a strong source of vitamin D, as well. Vitamin D helps boost the immune system in our body.


Foods that contain poultry meat are high in zinc. Zinc is a mineral that increases the production of WBC’s, which helps to fight infections later on in our body. It then helps heal wounds and supports healthy growth. Thus, zinc is crucial to the human body in numerous ways. Moreover, poultry in the form of chicken and turkey is high in vitamin B-6. Vitamin B6 is one of the B vitamins that benefit the brain—consequently leading to a healthy mindset.


Sweet Potatoes are a rich source of vitamins, fibers, and minerals. They are rich in antioxidants that protect your body from harmful bacteria and viruses. Another significant fact about sweet potatoes is that they contain Anthocyanins. These are a group of antioxidants. Anthocyanins have been medically researched and have been found that they slow the growth of some specific types of cancer cells, including those located in the bladder, colon, stomach, and breast.


All the brightly colored vegetables such as capsicums (which also come in different colors such as green yellow red ) contain an antioxidant, which is called Carotenoids. These carotenoids help in strengthening our body’s immune system. Make sure to cook a Kid-Friendly meal. This means foods that kids would like to eat when seen visually, such as different colored capsicums can be added to pasta or offer different colored peppers for dipping into hummus.

Vegetables to help support immune system
Vegetables are high in antioxidants that help in strengthening the body’s immune system


Fish is one of the best immune boosting foods as it contains Omega 3 fatty acids and fats, which are healthy for us. These fats help increase the activity that takes place in our white blood cells. Omega 3 fatty acids also play a vital role in the making of compounds that regulate immunity in our bodies. They also help protect our body from the damage caused by infections.


Almond is a rich source for vitamin C, and E. Vitamin E is an essential component of a healthy diet lifestyle. It is actually a fat-soluble vitamin, which means that it requires the presence of fat to be adequately absorbed. Almond containing diets are very helpful, especially if a person has Flu or influenza. As almonds are very good at fighting off cold.


Mushrooms are a potent weapon in fighting against colds, Flu, and other infections. Shiitake is a type of edible mushroom which is usually grown in Japan. Eating those gives you a high profile of nutrients, such as Vitamin B and D, and at least 7/8 of the essential amino acids. Shiitake stimulates the immune function, rather than by directly attacking the possible tumor cells. Mushroom foods can include Mushroom soup, mushroom salad, and mushroom with pasta.

Remedies guru is a health and fitness blog that provides valuable information on home remedies and natural cures for common illnesses. Our goal with this blog is to educate readers how some herbs, fruits and vegetables, if eaten properly can be helpful in maintaining their overall health and also prevents them from illness and seasonal allergies . Some diseases and illnesses require medical treatment which is very important.