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Top 13 Healthy Foods To Boost Immunity



Healthy Foods to Boost Immunity

If you’re looking for a comprehensive list of healthy foods to boost immunity then you’ve come to the right place. But before we get into which healthy foods are best for improving your immune system, let’s briefly cover some key information about your body’s immune system.

Did you know your body actually develops its immunity in conjunction with the foods you consume? Yes, we were all born with an immune system, an it is a complex system that is impacted by various other factors like good sleep, stress levels, etc. However, it is also significantly impacted by the foods we eat. In fact, it’s the foods we eat, and the nutrients contained within them that essentially provides the materials for our defenses. As such, the foods we consume will either strengthen or weaken our immune system’s ability to fight off the diseases caused by viruses, bacteria and other foreign bodies. Good healthy food, good defenses. Bad junky food, weak defenses.

Disclaimer: To be sure, no medicine or supplement can 100% cure or prevent a particular disease. So, it is still requested to follow proper hygiene and good health protocols to protect yourself from any and all viruses.

With that being said, if the recent pandemic has shown us anything, it is the importance of being in good health, and as we just mentioned, good health is impacted by the foods we eat. So, if you’re ready to learn what the best healthy foods to boost immunity are, then let’s dive in.

The Best Healthy Foods To Boost Immunity

Best Healthy Foods to Boost Immunity

1. Citrus Fruits

Have you ever heard of people who consume citrus fruits right after they catch a cold? It happens quite a bit, and people do this because vitamin C is a strong food to build the immune system. It is an effective food to consume because of its ability to increase the number of white blood cells in your body. And the more white bloods cells you have, the stronger your immune system. Therefore, you should include citrus fruits in your diet like oranges, grapefruits, tangerines, lemons and limes. Doctors recommend 75 mg of vitamin C for women and 90 mg for men to build immunity on a regular basis.

So, how much vitamin C is in each citrus fruit? Here’s a quick breakdown to help you out.[1]

  • Orange: 51.1 mg
  • Grapefruit: 38.4 mg
  • Tangerine: 23.5 mg
  • Lemon: 30.7 mg
  • Lime: 19.5 mg

2. Broccoli

Next up on our healthy foods to boost immunity is broccoli. Broccoli makes this list because it is a superfood which is packed with numerous minerals and vitamins like fiber, vitamin A, C and E and other antioxidants.

What are antioxidants? Well, antioxidants are essentially molecules that fight free radicals in your body. And free radicals are compounds that tend to do your body harm if their levels get too high in your body. For the most part, free radicals are linked to various illnesses, including diabetes, heart disease, and cancer. The great news is, your body has its own antioxidant defenses to keep free radicals in check, but eating broccoli adds to their strength.

With that being said, while preparing broccoli, it is important to remember that it needs to be cooked as little as possible or you can avoid cooking away the nutrients you’re after. Best practice is to steam broccoli to keep all the nutrients intact and boost immunity.

3. Spinach

Spinach contains vitamin C, vitamin E, flavonoids and carotenoids which are capable enough to boost the immune system. You can lightly cook spinach or take it in the form of soup. Those who are suffering from a cold have also seen improvement in their immune condition effectively after eating spinach.

In addition to this, spinach is also great for your heart, and it helps boosts eye health, helps reduce blood pressure levels and it helps fight off cancer. So, eat this healthy food to strengthen your immune system as well as boost the health of your most vital organs.

4. Garlic

Garlic can not only change the taste of your food and make it better but it gives a boost to your immunity. It can be found in every cuisine around the world as everyone knows that it can fight infections effectively. Not only does it boos immunity, it can also slow down the process of artery hardening and control your blood pressure.

One clove (3 grams) of raw garlic contains:

  • Manganese: 2% Daily Value (DV)
  • Vitamin B6: 2% DV
  • Vitamin C: 1% DV
  • Selenium: 1% DV
  • Fiber: 0.06 grams
  • Contains calcium, copper, potassium, phosphorus, iron and vitamin B1[2]

Garlic pretty much contains a little bit of almost everything you need to keep your immune system strong. So, don’t forgo this key food.

5. Yogurt

Yogurt and especially greek yogurt can make your immune system stronger to fight numerous diseases. You can try plain yogurt, put in some flavor or just add some sugar to it to make it interesting. Some brands are known for fortifying vitamins in their yogurt. In that case, you can choose the particular brands. Interestingly, some researchers have found that yogurt works effectively in symptoms of COVID-19.

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6. Almonds

Almonds have powerful antioxidants in its lap and can prevent a number of diseases when consumed on a regular basis. These amazing nuts also contain healthy fats and Vitamin E. So, what does a healthy amount of almonds look like? Well, a person should focus on consuming somewhere around 15 mg everyday as a recommended amount.

How much is 15 mg? About 23 almonds per day or roughly a handful of almonds.[3]

7. Turmeric

Turmeric is used in many curries on a daily basis and it is absolutely essential to have this in our diet as well. It also has anti-inflammatory properties which can treat arthritis, muscle wounds and a number of body-skin wounds. More research is going on to find the properties of turmeric in terms of boosting immunity.

8. Green Tea

Loaded with flavonoids which is a strong antioxidant, green tea and black tea could be consumed to enhance the immune function of the human body. Interestingly, green tea is prepared through a steamed process rather than fermentation which saves another antioxidant called ECGC.

9. Red Bell Pepper

Red bell pepper is an excellent source of vitamin C and it can be consumed by stir frying, boiling, or steaming so that the nutrients are also preserved. All the nutrients provided by red bell pepper could just boost your immune system and prepare you for fighting diseases.

10. Sunflower seeds

Sprinkle sunflower seeds over your salad, ice cream, breakfast bowl, cereals or any dish you like, sunflower seeds are completely loaded with vitamin E. As we already know that vitamin E plays an important role in improving the immune function, sunflower seeds are a big time yes for everyone.

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11. Papaya

Papaya has an abundance of vitamin C, and this single fruit is capable of providing you with massive anti-inflammatory effects. Why? Because of the presence of the enzyme known as papain. The fruit also contains other minerals like magnesium, folate and potassium which takes care of your overall health in a good manner.

12. Shellfish

A lot of people may get confused with the inclusion of shellfish in the list of healthy foods to boost immunity but it is loaded with zinc and our bodies need it for proper functioning of the immune system. So if you are looking for a variety of shellfish which are high in zinc then they are oysters, crab, lobster and mussels.

13. Kiwi

Just like papaya has raised its bars in terms of minerals and vitamins, kiwi is naturally filled with essential nutrients like folate, potassium, vitamin C and vitamin K. You can put Kiwi in your salads, fruit bowls and include it in your side dishes. But whatever you do, just make sure that you include it in your diet to boost your immune system.


There you have it, the best healthy foods to boost your immunity and keep you feeling great 24/7.

Of course, we hope you are already consuming healthy foods to boost immunity and stay fit , but, if not, there’s no time like today start. We hope this list gives you a good foundation to get on the right track in terms of your health.

Remember, you best life is a healthy life.

Till next time,


PS – If you are serious about getting healthy, want expert advice on nutrition and fitness, and would like to have someone in your corner to create a precision fitness and health plan tailored to your unique lifestyle, then you should check out Health Star’s Precision Health Plan.