Foods to Boost Immune System

  • The immune system is the body’s defense against foreign bodies. 
  • The immune system helps fight against bacteria and viruses which are sources of common illnesses like colds, COVID-19, hepatitis, and cancer.
  • We can protect ourselves by boosting our immunity with the use of nutrient-rich foods on a regular basis. 
  • Foods to boost immune system are rich in antioxidants, vitamins, and minerals.

Our body is a site to various microorganisms – bacteria, viruses, and other microbes. These microbes can either be beneficial or harmful to your body. To protect us, our immune system acts as a barrier to some of these microbes. The first line of immune defense comes from our skin, hair, stomach acids or enzymes, and mucus.

Improving your diet is also a great way to boost your immune system. We can boost it by loading ourselves with nutrient-rich foods to boost immune system. Having the right amount of sleep and being stress-free also boost immunity.

Scientists have been studying the connection between lifestyle and immune response. Many factors bolster immunity and help us have a better life. Eating the right amount of nutrients helps our body’s defense system. Exercising and losing weight also help to have an active immune system.

Healthy Foods to Boost Immune System

A balanced diet means eating foods full of nutrients such as vitamins A, B, C, D, E, B12, and antioxidants such as flavonoids, minerals, and proteins. Here is a list of foods you can try to achieve a strong immune system:

  1. Yogurt. You must be thinking, does yogurt boost immunity? Well, yes! Yogurt is a probiotic with microorganisms, proteins, and vitamins. These support the immune response by targeting foreign bodies. Yogurt is the best food for a healthy gut and immune system.
  2. Garlic. For years, garlic has been used to cure infections for its anti-inflammatory and antioxidant properties. But, excessive intake of garlic can have adverse effects too. You may experience allergic reactions, fatigue, headache, and bloating. It is best to consult your doctor before taking any garlic supplements.
  3. Vegetables. Plant-based diets are rich in photochemical and antioxidants. They have ample amounts of minerals, vitamins, and proteins. Some vegetables also have carotenoids that aid in repairing damaged cells. Meals containing vegetables are the best choice to boost the immunity system. Consume more spinach, broccoli, cabbage, carrots, potatoes, and bell peppers.
  4. Fruits. You can have fresh and energized skin, a shaped body, and a stronger immunity for just eating fruits. Kiwi is rich in potassium, vitamin C, and folate. Blueberries contain flavonoids that are immune boosters and have high antioxidants. Bromelain enzyme is present in pineapples. This enzyme fights against many illnesses such as diarrhea, diabetes, and heart diseases.
  5. Dates. Three to four dates a day makes a stronger immune system. The well-known nutrients of dates are fibers, carbohydrates, proteins, fats, vitamins, and iron. Magnesium, potassium, copper, and calcium in dates can ward off hypertension with long-term benefits. Add dates in your meal to nourish your body, repair damaged cells, and produce new cells.

Nutrients You Need To Know

Here are nutrients that are critical for the growth and function of immune cells:

  • Vitamins.  Vitamins are responsible for protecting us from having any illness. They have antioxidant properties. Seeds, hummus, chickpeas, lemon, oranges, grapes, strawberries contain essential vitamins.
  • Minerals. Our immune system needs minerals like iron, folate, copper, selenium, and potassium. These are micronutrients required in a small amount. Below contains the recommended daily nutrient values according to FDA:




1,000 mg


2 mg


18 mg


70 µg


15 mg


Many factors contribute to a strong immune system. Intakes of healthy foods that are rich in nutrients will strengthen your body. Fruits and vegetables are immunity boosters you can include in your meal. Eating foods to boost immune system can help you maintain a healthy and strong immune system.

Scientific Information

  • Immune system – defense system of the body that protects us against bacterial and viral infections.
  • Enzymes – chemicals released in the body for metabolic activities.
  • Antioxidants – substances that protect cells from the damage of free radicals.
  • Anti-inflammatory – agents that act against inflammation.
  • Catalyzation – the process of breaking down substances in the body.
  • Micro-Nutrient – nutrients required in small amounts.
Written by:
Ifrah Awais, MS



Related post


Welcome to 7D VARIETY! We are delighted that you have decided to join our passionate community of writers. By agreeing to become a part of our community, you acknowledge and accept the following terms and conditions:

  • Personal Information Access: As a community member, you grant 7D VARIETY permission to collect your personal information, including name, contact details, and other relevant data for communication and content management. We are committed to ensuring the security and privacy of your personal information in accordance with our Privacy Policy.
  • Editing and Publishing of Articles: By submitting your content to 7D VARIETY, you grant us the non-exclusive right to edit, modify, and publish it on our platforms. We’ll make necessary edits for clarity, style, or grammar while preserving the integrity of your original work.
  • Copyright and Intellectual Property: By submitting content to 7D VARIETY, you affirm its originality and non-infringement of third-party rights. By agreeing to the terms, you grant 7D VARIETY an irrevocable, royalty-free license to use, reproduce, distribute, and display your content on our platforms and in related marketing materials.

By submitting this form, you signify your understanding and agreement to these terms and conditions.

Subscribe Now

to our newsletter to be notified and keep up to date
Dates filled with wallnuts
Thank you for subscribing to our 7DVARIETY Daily Newsletter
Trusted Source

PubMed Central

Go to source