The Best Foods To Eat To Boost Your Immune System

Updated on August 23, 2020

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Citrus fruits and juices that boost your immune system

First of all – why boost your immune system?

Because our body has to survive new conditions and challenges every day to keep us healthy and active. Bacteria, viruses, and fungi are attacking us at all times, so it is vital to protect the body from these invaders, and this task is made possible due to the immune system we all intrinsically possess.

Our immune system consists of white blood cells that have the ability to recognize foreign particles called ‘antigens’, and these cells produce an ‘antibody’ in response, to destroy the invaders. Even though it sounds simple, immunity is a complex process, and our immune system is fighting off millions of invaders every single day!

The correct food intake plays a vital role in keeping our immune system healthy. Therefore, you should aim to consume food that helps to boost your immune system, so that you can stay away from those pesky colds! In this article, I will describe some food items that help strengthen your body’s defenses!


The Best Foods To Eat To Boost Your Immune System




In cold winter nights, many of us like to munch on some nuts in an attempt to stay warm. But did you know that these delicious treats pack a punch of Vitamin E that helps to boost your immune system naturally? Almonds, pistachios and walnuts are among some of the best nuts that will provide a healthy dose of this vitamin, and the good fats naturally found in nuts helps the absorption of this vitamin. You can add nuts to your oatmeal, salads, or eat them to benefit from these qualities.


Citrus fruits


Citrus fruits are not only delicious, but they pack loads of vitamins and minerals! When we catch a cold, we tend to reach for natural remedies containing lemons and other citrus fruits to bounce back faster.

Turns out, it is not just a coincidence, and these fruits really do boost your immune system, as science has now proved. The flavonoids and vitamin C found in high concentrations in most citrus fruits make our immunity stronger and help to fight off infections.




Seafood is a fantastic source of Omega-3 fatty acids and proteins, but it also helps to boost your immune system and keep it working well. Zinc and Selenium are micronutrients found in abundance in seafood, and they help the proliferation of white blood cells and platelets to keep our immunity active. Aim to get two to three servings of seafood a week, and you will notice a reduction in those cold and flu spells soon.




Yogurt is a fermented milk product, and in Asian countries, it is a staple food due to its numerous benefits. When you eat a pack of yogurt, you are also introducing thousands of ‘good bacteria’ in your body, called probiotics.

These probiotics colonize the intestines and help to crowd out harmful bacteria or viruses that try to invade your body. This is what makes yogurt such a great product, and a few tablespoons every day will boost your immune system and make it stronger than ever.




You might not appreciate the taste of ginger, but it is immensely beneficial for your health. From antioxidant to anti-inflammatory properties, it helps you through almost everything. It helps guard against cancer, metabolic infections, and even mental stress.

There are several fun ways to enjoy ginger. Making ginger tea is my personal favorite, especially when I’m feeling sick. Other than that, you could use ginger paste while cooking or use it as a garnish for your food, and enjoy the fantastic properties of this miraculous vegetable.

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These were some of the foods that are scientifically proven to boost your immune system, and I really recommend you to incorporate them into your diet!

However, if you are often sick, you should aim to make changes to your lifestyle because a healthy immune system needs more than food. Get at least 8 hours of sleep every night, have some relaxation time daily to reduce stress and exercise regularly to strengthen your body from within. And of course, don’t forget to wash your hands often.

Stay healthy and scroll down for more tips!

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