10 Foods To Boost Your Immune System

Do you seek how to boost your immune system? Don’t look too far. You can boost your immune system through what you feed on. Food like you know is crucial for the total wellbeing of every individual and eating healthy is very important. Your food choices determine to a large extent how fit you will be. It is a fact that cannot be denied that what you eat will either keep you or kill you; hence you must be intentional about and careful of what goes into your mouth.

In this article, Iwill reveal to you some foods that can boost your immune system and make you stay fit and healthy.  Such foods include:

Citrus fruits

Oranges, lemons, limes, clementines, tangerines and grapefruits belong to the citrus family. These fruits contain vitamin C which is rich in antioxidants that boost your immune system. When next you develop a cold, instead of going to the pharmacy to get supplements, grab an orange or a lemon and see how that cold disappears. Yea, that’s my little secret of how I stay away from common cold and flu.


Mushrooms contain riboflavin and niacin which enhances your immune system function.  They also contain selenium, a micronutrient needed by your body but which it is unable to produce. Incorporate some mushrooms into your diet today in order to boost your immune system. And if you don’t know, they are delicious and will enhance the flavour of your dishes.


Berries are nutritious, medicinal and delicious. Raspberries, blueberries, elderberries, goji berries, strawberries, bilberries, acaiberries are types of berries nature has provided for us. They are rich in vitamin C, vitamin K, antioxidant polyphenols, bioflavonoids and fibres which all aid in reducing inflammation and improving the function of the immune system.

Eating a bowl of mixed berries will go a very long in helping to boost your immune system.


Yoghurt is produced when milk undergoes fermentation process. This process is carried out by bacteria known as probiotics. These bacteria live in the gut and protect the tract from gastrointestinal diseases and also increase resistance to immune-related diseases like cancer. Yogurt also contains vitamin D which is important for immunity.

Kefir is also a fermented drink. Frequent intake of kefir can help to fight bacteria, limit inflammation and increase antioxidant activity. Adding these to your diet will be great!

Red bell peppers

Red bell peppers are an excellent source of vitamin C, twice as much as what is present in citrus fruits. So, if you are on a low-sugar diet and yet want vitamin C, red bell pepper is an awesome option. And as you know, vitamin C is rich in antioxidants which help to boost your immune system. Red bell peppers are also sources of beta carotene.

Green vegetables

Green vegetables such as broccoli, spinach, ginger, turmeric and garlic are rich in nutrients which help to enhance your immunity. Broccoli contains vitamins C, A and E, and other powerful antioxidants, for example sulforaphane, which help to support your immune system.  Spinach is rich in nutrients and antioxidants like flavonoids, carotenoids, vitamin C and vitamin E which help to boost your immune system. Garlic has antiviral and antibacterial properties which also optimize immunity. Ginger also has anti-inflammatory and immune-enhancing properties. It helps to protect the body from free radicals which result in oxidative stress.

Watermelon is rich in glutathione, an antioxidant, which helps to boost your immune system and fight infections and disease.

Dark Chocolate

Theobromine is an antioxidant present in chocolates which helps to boost your system. It does this by protecting the immune cells from free radicals. Take dark chocolate moderately because it also has high calories and fat content.

Green tea

Green tea contains flavonoids which may reduce the risk of a cold. It also contains a little quantity of caffeine which can also help to boost your immune system. You can take this as an alternative to coffee.

Sweet Potatoes

Sweet potatoes are a rich source of vitamin A and vitamin C which are crucial for immune system health. Sweet potatoes have no cholesterol and fat, so you can always devour them as much as you want without any fear and in the process boost your immune system.

• Wheat Germ

Wheat germ is derived from wheat kernel. It has high vitamins B, zinc and vitamin E content. It is also a great source of magnesium, thiamin, folate, potassium and phosphorus. Wheat germs can help to boost your immune system and help you maintain a healthy weight.

There are other food sources that aid in boosting your immune system. Examples are fish such as salmon, tuna, etc. which contain omega 3 fatty acids, nuts such as almonds which are rich in vitamins, omega 3s and zinc, sunflower seeds, oysters, fortified cereals, beans and lean meats, all of which help to bolster immunity. Pawpaw and kiwis also full of essential nutrients such as vitamins C and K, potassium, magnesium and folate which all help the body to function properly.

We don’t just eat to fill our stomachs or for enjoyment. Knowing what foods to eat will help to boost your immune system and optimize your health. Remember that you can only reap the benefits of these foods when you incorporate them into your everyday eating plan. Eat well and stay away from the doctor!