8 Immune Boosting Foods to Add To Your Diet


With global concern rising about viral infections and similar illnesses, many people are considering adding more immune boosting foods to their diet. 

You can make a few simple changes in the meals you prepare that can lead to radical improvements in how your immune system functions

Here we put together a list to make it easy for you to find out the best immune-boosting foods to add to your diet. Check it out!

1. Citrus Fruits

Vitamin C is a classic go-to when people are dealing with ailments such as the common cold. Unfortunately, your body does not produce or store Vitamin C, so it is essential for you to get a healthy amount in your diet.

Almost every citrus fruit has high amounts of Vitamin C. With such a wide variety to choose from, you can almost certainly find the perfect one to pair with any meal, any time!

Here are a few examples to get you started:

• Grapefruits

• Clementines


• Oranges

• Kumquats

2. Garlic

Garlic is widely used in most cultures around the world, and for good reason. Along with the amazing flavor it adds to cuisine, it also fights infections and has immune-boosting properties.

Scientists believe the effects garlic has on the immune system is due to its high concentration of compounds which contain sulfur.

3. Ginger

You can use ginger as a potent addition to main dishes, deserts, and teas. Ginger may aid in decreasing inflammation as well as easing nausea discomfort.

One of the primary compounds researchers believe to be responsible for these effects is known as gingerol, a relative of capsaicin: the main active ingredient in chili peppers.

4. Blueberries

Blueberries have a long purported history of having antioxidant properties. They make a great addition to salads, yogurts, and desserts.

 They contain a powerful flavonoid knows as anthocyanin, which may produce benefits in the immune system of your respiratory tract.

5. Turmeric

Alternative medicine practices around the world use turmeric for its long list of benefits. This is largely due to its primary active compound, curcumin.

According to a 2017 study from Central Michigan University, curcumin is shown to have antioxidant and anti-inflammatory effects.

6. Yogurt

When it comes to yogurt, the key to getting the best benefits is only choosing brands that mention “live” or “active cultures”. 

First get plain yogurt, and sweeten it with honey and fresh fruits instead of sugar. As a bonus, look for brands that are fortified with Vitamin D.

7. Spinach

Spinach is an immune-boosting powerhouse. Rich in vitamin C, antioxidants, and beta carotene, spinach can improve your body’s ability to fight off infections.

Lightly cooking the spinach can make it easier for other nutrients to be released, and may also improve your absorption.

8. Sunflower Seeds

Sunflower seeds contain many nutrients, such as phosphorous, magnesium, selenium, and vitamins E and B-6.

Researchers believe these compounds to be beneficial in maintaining and regulating normal immune function, and in fighting viral infections.

Bottom Line

You can’t go wrong with adding any of these powerful foods to your diet. Nourish your body the food it deserves, and it will have your back when you need. Happy hunting!

Mariah Stolkins

Mariah Stolkins

Food Critic/Blogger

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