20 Healthy Foods To Boost Your Immune System

Looking after your health and well-being is more important than ever right now!

These foods are rich in antioxidants, vitamins, minerals as well as other healthy phytochemicals that will boost your immune system and keep you cold and flu proof.

Pull up a chair, read on, and learn how to boost your immune system with these common foods.

✓ Spinach

Amongst the group of veggies, spinach seems to rank highest due to its enormous health benefits, including boosting the immune system from a high vitamin C and E content. 

Besides this, spinach is also known to contain other essential nutrients as well as antioxidants such as:• Carotenoids• Vitamin C• Vitamin E• Flavonoids

In addition to the above, studies show that the flavonoids in spinach can also help to prevent the common cold in otherwise healthy people.

✓ Almonds

Almond is packed with vitamin E, and they are also rich in magnesium, fiber, and manganese. With just a handful of almonds, you are sure to fortify your immune system again flu. 

Pomegranate Juice

Among the ancient Egyptians, pomegranate juice has long been of health benefits in fighting various infections from bacteria, viruses and even flu. This infection-fighting property of pomegranate extract has been proven by scientific research to be very effective.

✓ Garlic

Another good home remedy for the common cold is garlic. In research, it was shown that the allicin content of garlic can help in the drastic reduction of the risk of getting a cold.

✓ Papaya

Another homegrown fruit that packs lots of vitamin C is papaya. In fact, papaya contains papain, which is a digestive enzyme with anti-inflammatory properties.

More so, papaya contains a considerable amount of folate, vitamins, and potassium, all of which are very beneficial to your overall health.

✓ Kefir

The fermented drink – kefir contains live bacteria culture (probiotics), which is highly beneficial for your health.

In a 2017 review, kefir has been found to boost the immune system as well as having other health benefits such as;• Increasing antioxidant activity• fighting bacteria and • reducing inflammation

✓ Kiwifruit and Oranges

These are other great sources of vitamin C, which is very potent against the common cold.

Generally, vitamin C in oranges and kiwis have been shown to reduce the symptoms of the common cold as well as boosting the immune system.  

✓ Green Tea

If you need a better alternative to coffee and black tea with a very little amount of caffeine, then you should drink green tea.

More so, green tea contains flavonoids, which have been proven to boost the immune system and reduce the risk of a cold.

✓ Button Mushrooms

Button mushrooms are rich in selenium, which is known to be very effective again severe flu.

Similarly, the high amount of niacin and riboflavin of button mushrooms makes them very effective in building a healthy immune system.

✓ Turmeric

Regular consumption of turmeric, which is high in curcumin is also an effective way to boost your immune system.

In a review, it was shown that curcumin has anti-inflammatory and antioxidant effects, all of which can help to boost your immune system.

✓ Oysters

Oysters are known to be rich in zinc, which has been shown to have virus-fighting properties. 

More so, zinc is known to be responsible for the activation of white blood cells, which are the core components of your immune system. 

Sunflower seeds

Sunflower seeds are another excellent source of antioxidant and vitamin E, all of which have been proven to enhance the immune function.

✓ Watermelon

Besides the refreshing taste and feeling you get from watermelon, it is also rich in glutathione, which is an antioxidant that is known to strengthen your immune system against infection.

✓ Acai Berry

Acai berry is another antioxidant-rich (anthocyanins) fruit, with potential health benefits to help you curb flu attacks during the winter.

✓ Ginger

Ginger, which can be used in a variety of ways has also been proven to have anti-inflammatory and antioxidant properties. These properties, you can tell are necessary to boost your immune system.

✓ Broccoli

Another fantastic source of vitamin C and antioxidants (sulforaphane), which is highly effective in boosting immune function is broccoli. 


Elderberry is an old folk remedy for flu, which is packed with antioxidants. In a study using an extract from elderberry, it was shown that it has the potentials to block flu viruses as well as fight inflammation.

✓ Sweet Potatoes

Sweet potatoes have a high flu-fighting potential due to their high content of beta carotene, which is a type of antioxidant.

More so, beta carotene is a good source of vitamin A, which is effective in maintaining healthy skin by protecting the skin from UV rays.

✓ Blueberries

Without a doubt, blueberries have strong immune-boosting properties. Typical is anthocyanin, which is a powerful antioxidant that can enhance your immune function.

Similarly, blueberries are high in flavonoids which are also potential immune-boosting antioxidants.

In a study, it was established that flavonoid was able to boost the immune system of the respiratory tract among individuals under study. 

It was further reported that individuals who ate foods with flavonoids had a lower chance of common cold and upper respiratory tract infection. 

Red Bell Pepper

Although the last on this list, red bell pepper is never the least when it comes to food that can help you boost your immune system this winter. Red bell pepper is also rich in antioxidants with a high vitamin C content.  

In a study on various cooking methods, it was observed that roasting and stir-frying are the best two ways to retain the nutritional value of red bell pepper, especially in their ability to boost the immune system. 

Other Healthy and Easy-To-Adopt Ways To Boost Your Immune System• Regular physical activities• Quitting smoking• Maintaining a healthy weight• Avoiding or cutting down on alcohol intake • Getting enough restful sleep• Reducing chronic stress• Practicing regular hand-washing

Take Away

While the cold weather creep in with the cruel hands of common cold and flu, you can stay healthy as always with this healthy food, which are poised to boost your immune system.

Are you a skeptic of how to go about this? It could be that you need someone to hold you accountable for leading this healthy lifestyle?

If yes, then you can achieve more with our team of personal trainers who can help you to lead a healthy lifestyle.

You can as well contact us at The Fitness Lodge for more life-transforming and fitness sessions.