9 Foods to Boost Your Immune System

Foods to Boost Your Immune System

That wretched time is upon us: cold and flu season. Even when you try to stay fit and eat as healthy as possible, you can still fall prey to a cold or fever. As we get older, our immune systems can fail us, but you can increase your chances of staying healthy by packing your diet with foods that protect your health.

These are easy to find just about anywhere and we’ve listed several foods to boost your immune system below. Incorporate these into your daily diet and protect your health at the same time!

Boost Your Immune System with These Great Foods


Almonds are packed with vitamin E, which helps boost energy and it helps ward off upper-respiratory infections. You can eat them raw, or simply throw them into the blender with other healthy ingredients for a delicious smoothie.


Garlic is claimed to be one of nature’s best medicines having multiple uses. It has anti-inflammatory, anti-bacterial, and antioxidant proponents. Garlic is also tasty and can be added to all kinds of foods. Roasted, sautéed with vegetables, meat, and beans, or it can be added raw to salads and dressings for a savory zing!


Ginger root is another wonder food that has strong antimicrobial and anti-inflammatory properties that make it another good bet for boosting immunity. This can be sauteed as well, or peeled, chopped, and added to smoothies for an immune-boosting kick.


Natural, and especially local honey has been used for centuries by many doctors, healers, mothers, and holistic practitioners. It’s a powerful immunity booster because of its antibacterial properties and antioxidants. You can spread some on multigrain toast, mix it into oatmeal, or even stir it into some plain yogurt or hot tea as a natural sweetener. If you want to soothe a sore throat and improve digestion, use lemon tea.

Lemons and Oranges

Lemons and oranges are full of vitamin C. To incorporate into a healthy daily diet, squeeze some into your water or tea (especially in the morning and at night). Or, you can use lemon as a natural dressing on a salad for a crisper, cleaner, citrus taste. Freshly squeeze an orange for a glass of pure vitamin C, which is a major immunity booster and part of a recommended daily diet.


Contain beta-glucan, a dietary fiber, that is thought to fight upper-respiratory infections. Oats are naturally filling and make for a hearty breakfast, or they can be stirred into plain yogurt and topped with berries or honey.


Spinach is a great immune-boosting option, being packed with a ton of vitamins and nutrients to keep your body running as it should. You can mix it in with chopped veggies as a salad, or blend it into a smoothie for a delicious snack that even kids will enjoy.


It is essentially important to stay hydrated at all times. Especially if feeling ‘under the weather’ drinking plenty of water is even more effective because it aids in the process of flushing out toxins and thinning out mucus.


Yogurt is full of important probiotics and live cultures that boost immunity. Pair yogurt with equal parts of oats and berries, then drizzle with honey for a power-packed parfait!

Eating foods that are rich in vitamins, minerals, and antioxidants can be beneficial for boosting your immune system. Incorporating nine of these foods into your daily diet is a great way to help keep yourself healthy. Some of these include mushrooms, spinach, yogurt, garlic, turmeric, sweet potatoes, and almonds.

Make sure to diversify the types of food you eat. Each day to get the most out of the benefits they offer.