30 Immune-Boosting Foods to Add to Your Diet

By Ghuman


Eating a healthy, balanced diet is essential for maintaining a strong immune system. Certain foods are especially beneficial for boosting immunity and helping to protect against illness. From fruits and vegetables to nuts and seeds, there are many immune-boosting foods that you can add to your diet. In this article, we will discuss 30 of the best immune-boosting foods that you can incorporate into your meals and snacks. Eating these foods regularly can help to keep your immune system strong and protect you from illness.

30 Immune-Boosting Foods to Add to Your Diet

A healthy diet is essential for maintaining a strong immune system. Eating a variety of nutrient-rich foods can help keep your body functioning at its best. Here are 30 immune-boosting foods to add to your diet.


  • Citrus fruits (oranges, grapefruits, lemons, limes)
  • Berries (strawberries, blueberries, raspberries)
  • Kiwi
  • Papaya
  • Mango
  • Pineapple
  • Cantaloupe
  • Watermelon


  • Spinach
  • Kale
  • Broccoli
  • Bell peppers
  • Mushrooms
  • Garlic
  • Onions
  • Sweet potatoes


  • Eggs
  • Yogurt
  • Salmon
  • Tuna
  • Turkey
  • Chicken
  • Beans
  • Nuts


  • Oats
  • Quinoa
  • Brown rice
  • Whole wheat bread
  • Barley
  • Bulgur
  • Couscous
  • Amaranth

Herbs and Spices

  • Ginger
  • Turmeric
  • Cinnamon
  • Cayenne pepper
  • Oregano
  • Thyme
  • Rosemary
  • Parsley

Incorporating these immune-boosting foods into your diet can help keep your body healthy and strong. Eating a variety of nutrient-rich foods is the best way to ensure your body is getting the vitamins and minerals it needs to stay healthy.

Because the coronavirus continues to unfold throughout the nation and the world, you could be questioning how you can cease the virus. And whereas there aren’t meals that may stop you from contracting the coronavirus, there are methods to make viral signs much less painful. In the identical approach you’d do throughout flu season, now’s a good time to load up on vitamins like vitamin C, in addition to to apply hygiene measures like correct hand-washing.

After all, the easiest way to cease coronavirus is by working towards social distancing and staying dwelling as a lot as potential. However it’s also possible to shield your physique from coughing and sniffles by loading up on these 30 immune-boosting meals. And when you’re retaining your self wholesome, make sure to keep away from these 100 Worst Meals for Chilly and Flu.

Chicken broth soup

Hen soup is a staple for surviving chilly and flu season, and never simply because the nice and cozy consolation meals is a nostalgic throwback to mother taking good care of you. In response to the College of California Los Angeles, this soup has an anti-inflammatory impact and calms down irritation within the higher respiratory tract that takes place once you develop a chilly. The college additionally famous that the soup helps relieve nasal congestion.

Ginger tea

In the case of treating a typical chilly, ginger is likely one of the greatest meals for aid. In a assessment revealed within the Worldwide Journal of Preventative Drugs, researchers summarized that ginger’s potent anti-inflammatory properties had been key within the root’s powers to fight a chilly or flu. As a result of irritation can have an effect on your physique’s immune response, anti-inflammatory ginger can play a key function in boosting your immunity.

Turmeric powder on wooden spoon

This spice is greater than only a scrumptious kick to your subsequent dinnertime meal; it incorporates a strong anti-inflammatory compound referred to as curcumin. (This similar compound is what lends turmeric its signature vibrant orange-yellow colour.) In response to a research revealed within the Journal of Scientific Immunology, curcumin prompts the manufacturing of T-cells, that are the principle cells preventing in your well being in your immune system.

orange slices

Oranges are filled with vitamin C, an important nutrient once you’re feeling underneath the climate. In response to a assessment performed by the Nationwide Heart for Epidemiology and Inhabitants Well being on the Australian Nationwide College, vitamin C is useful in stopping the frequent chilly for folks uncovered to sickness-inducing environments, akin to chilly climate. It will probably additionally assist decrease the period and severity of a chilly.

water in glass

Once you’re feeling sick, good ol’ H2O could be one of the crucial useful drinks to sip on. Staying hydrated may help loosen trapped mucus, based on The Mayo Clinic. Strive consuming at the least the beneficial eight glasses of water a day to maintain your self totally hydrated, as we are likely to lose extra fluids after we’re sick, The Mayo Clinic suggests.

Greek yogurt in bowl with spoon

Greek yogurt is full of sickness-fighting probiotics and is filled with extra protein than common yogurt. A meta-analysis revealed within the Korean Journal of Household Drugs discovered that probiotics may help to stop and deal with the frequent chilly. The researchers found that individuals who ate probiotics day by day had a decrease danger of catching a chilly than those that didn’t eat any probiotic-rich meals.


Blueberries are full of antioxidants that may assist deal with and forestall coughs and colds. In response to analysis performed by the College of Auckland, consuming flavonoids—a category of antioxidants present in blueberries—made adults 33 p.c much less prone to catch a chilly than those that didn’t eat flavonoid-rich meals or dietary supplements day by day.

Ginseng tea

Ginseng tea is widespread for extra causes than its scrumptious style. Particularly, the tea has been used as a remedy for higher respiratory tract infections (a.ok.a. the frequent chilly). A assessment revealed within the Canadian Medical Affiliation Journal famous that ginseng has been proven to considerably scale back the signs of colds and influenza. Nevertheless, the researchers famous that extra analysis must be performed to help ginseng’s immunity-boosting claims totally.

Cherry tomatoes on wooden cutting board

Tomatoes are a terrific meals to eat once you’re sick on account of their excessive focus of vitamin C. Only one medium tomato incorporates greater than 16 milligrams of vitamin C, which is a confirmed gas to your physique’s immune system. In a German research revealed by Medizinische Monatsschrift fur Pharmazeuten, vitamin C was proven to be a significant a part of the power of the physique’s phagocytes and t-cells, two main elements of the immune system. The researchers additionally famous {that a} deficiency on this nutrient can result in a weaker immune system and decrease resistance to sure pathogens that may result in sickness.

wild alaska king salmon
Courtesy of Alaska Seafood

Wild salmon is full of zinc, a nutrient that has been confirmed to help with decreasing frequent chilly signs. If you need your loved ones, and particularly your youngsters, to keep away from a chilly this winter season, then you have to be giving them zinc-rich meals. The Journal of Household Apply revealed a research inspecting the results of zinc on the frequent chilly in youngsters ages one to 10 years outdated. Researchers discovered that zinc, compared to a placebo, considerably decreased the severity and period of signs when taken inside 24 hours of the onset of chilly signs.

The researchers famous that one other trial involving youngsters ages 6.5 to 10 years outdated additionally proved zinc to be a useful part in stopping that chilly. The youngsters who took 15 milligrams of zinc day by day for seven months had been discovered to be considerably much less prone to catch a chilly throughout flu season compared to these within the management group.

Dark chocolate bar
Simone van der Koelen/Unsplash

Consider it or not, darkish chocolate could be extraordinarily useful in preventing off of a chilly. Darkish chocolate incorporates a heavy focus of theobromine, an antioxidant that has been confirmed to alleviate coughing. A research revealed in Frontiers in Pharmacology discovered that theobromine is useful in suppressing cough signs for folks with bronchitis, however notes that extra analysis must be carried out to verify the findings totally.

RELATED: No-sugar-added recipes you may truly stay up for consuming.

Red bell peppers

Crimson peppers are one other vitamin C-rich supply for preventing colds. A 2013 assessment famous in a Harvard Well being Letter discovered that consuming 200 milligrams of vitamin C day-after-day reduce the chance of getting a chilly in half for “extraordinarily energetic” folks. It additionally reduce down the period of signs by eight p.c in adults and 14 p.c in youngsters.

Broccoli on a wooden cutting board

The College of California in Los Angeles researchers reported that broccoli could be a welcome boost to your food regimen should you’re making an attempt to stop a chilly. Broccoli and different cruciferous greens had been confirmed to assist increase immunity, based on the research. Researchers declare that sulforaphane, a chemical within the vegetable, activates antioxidant genes and enzymes in particular immune cells, which fight free radicals in your physique and forestall you from getting sick.

Olive oil

This oil has been proven to additionally assist rebuild and increase the physique’s immunity. A research revealed within the British Journal of Diet discovered that olive oil’s excessive content material of polyunsaturated fatty acids act as an anti-inflammatory agent within the physique. The acids additionally assisted in boosting the immune system and guarding the physique of an infection.

green tea being poured into white teacup

Inexperienced tea shouldn’t be solely one in every of our beneficial greatest teas for weight reduction, nevertheless it’s additionally top-of-the-line sources for preventing off a chilly. It incorporates flavonoids, an antioxidant that reinforces immunity, and it has anti-inflammatory properties, based on a research revealed within the Journal of Indian Society of Periodontology. The research states that the antioxidant catechin, which is closely prevalent in inexperienced tea, is thought to be a strong antibacterial and antiviral and might kill off cold-starting micro organism and the influenza virus.

Washed baby spinach leaves

Spinach is a serious superfood that’s nice in your general well being. Not solely is it filled with digestion-regulating fiber, nevertheless it additionally incorporates vitamin C. A robust nutrient, vitamin C can help in stopping the frequent chilly and assist scale back signs of illness.

Seeded whole grain bread

Complete grains comprise anti-inflammatory properties, which permits for a rise in manufacturing of wholesome micro organism, based on a research revealed by The American Journal of Scientific Diet. Seventy p.c of your immune system lives in your intestine, so, it is essential to maintain it wholesome if you wish to fend off any cold-causing germs.

fried eggs sunny side up yolk

Eggs, and particularly the yolks, are filled with immunity-boosting vitamins. Eggs comprise a excessive quantity of vitamin D, which is important in regulating and strengthening immunity. In response to a research revealed within the journal JAMA, individuals who took a day by day serving of vitamin D within the wintertime had been much less prone to catch a chilly or some other higher respiratory tract an infection compared to those that didn’t.


Garlic has constructed a status for being top-of-the-line cold-curing meals, and for good motive. A assessment of the meals revealed within the Cochrane Database of Systematic Opinions confirmed {that a} group of individuals in a research who ate garlic over a three-month interval solely had 24 instances of the frequent chilly whole, a big lower compared to the 65 instances reported by the management group. Nevertheless, the researchers famous that extra research have to be performed as a way to validate garlic’s true influence on the frequent chilly.

Granny smith apples

“An apple a day retains the physician away” is not simply an outdated wives’ story—apples truly may help stop sicknesses such because the frequent chilly. This fruit incorporates phytochemical antioxidants, based on a research revealed within the Diet Journal. These antioxidants assist increase immunity and scale back the chance of persistent illnesses.

Bowl of nuts

Most nuts comprise vitamin E, one other vitamin that is essential to preventing off illness. A research revealed within the Journal of the American Faculty of Diet discovered that taking 50 milligrams of vitamin E day by day helped cigarette-smoking males who had been 65 years and older dwelling in cities scale back their danger of catching a chilly by 28 p.c. Nevertheless, the researchers famous that extra research have to be performed as a way to totally validate vitamin E’s potential in stopping colds.

Canned tuna light

Like salmon, mild white tuna is full of zinc. This nutrient has a heavy influence in your immune system and helps scale back signs of the frequent chilly, based on a research revealed within theCochrane Database of Systematic Opinions. The research discovered that individuals who had been ingesting at the least 75 milligrams of zinc a day had been relieved of their chilly signs in a shorter period of time compared to those that didn’t.

rosemary sprigs on cutting board

Rosemary is not only a tasty herb so as to add to baked items—it is also a tremendous anti-inflammatory and is a wealthy supply of antioxidants. Vital Opinions in Meals Science and Diet famous that the majority herbs, akin to rosemary, comprise antioxidants that function anti-inflammatory properties within the physique. This anti-inflammatory impact permits for higher digestive and intestine well being, resulting in a lift in your immune system to maintain you wholesome.

Turkey broth

Animal-based bone broths may very well be the important thing motive as to why soups are nice for you once you’re affected by illness. In response to a research by the American Faculty Of Chest Physicians, rooster soup’s broth may very well be the rationale for its anti-inflammatory impact on the physique, which results in aid from main chilly signs.

raw oysters on ice

Oysters, like different sorts of seafood, are excessive in zinc. And so they’re one of many highest beneficial sorts of seafood to eat for incorporating zinc into your food regimen.

And for extra tricks to keep wholesome, take a look at these 27 Docs’ Personal Cures for a Chilly.


All-natural, uncooked honey not solely tastes scrumptious however also can assist soothe some signs of a chilly. Honey is useful in relieving sore and itchy throats, based on a research revealed within the Iran Journal of Fundamental Medical Science. The research additionally states that honey acts as an antibacterial, killing any germs within the physique that may trigger you to get sick.

Miso soup

Miso is produced from soy, which incorporates isoflavone antioxidants that assist increase the immune system. This research revealed within the American Journal of Scientific Diet confirmed that because of the antioxidant content material in soy merchandise, postmenopausal ladies had been in a position to scale back irritation of their our bodies and increase their immunity.

pan roasted mushrooms onions

Mushrooms are nice for enhancing your immunity, based on a research by the College of Florida Institute of Meals and Agricultural Sciences. Analysis means that individuals who ate shiitake mushrooms day-after-day for 4 weeks had a big improve in numbers and power of immunity-boosting T-cells. Additionally they seen a discount in inflammatory-inducing proteins, proving that shiitake mushrooms additionally act as an anti-inflammatory agent.

Star anise

Anise acts as an antibacterial and antifungal, based on an in-depth assessment of the plant revealed within the Worldwide Scholarly Analysis Notices: Pharmacology. The research additionally famous that anise acts as an antiviral and incorporates antioxidants that may assist increase your immunity.

Fennel seeds

Fennel has a wide range of soothing results that may assist relieve you of your flu-like signs. A research revealed in BioMed Analysis Worldwide famous that fennel acts as a soothing mechanism for these affected by conjunctivitis, diarrhea, fevers, and stomachaches on account of its abundance of phytochemicals that act as antioxidants. The analysis additionally notes that fennel incorporates flavonoids that act as anti-inflammatory brokers.