The immune system defends and offers protection against pathogens and diseases, such as viruses, bacteria, and microbes.

Eating Immune System-Boosting foods that are rich in vitamins and nutrients help boost your immune system and keep it strong. On the other hand, eating healthy foods only cannot prevent you from illnesses. You have to establish good behaviors into your daily routine.

Here are the best immune system boosting foods


Ginger is highly rich in antioxidants, anti-inflammatory properties, vitamin C, and other rich minerals that make ginger a miraculous remedy for lots of diseases like flu, sore throat, and menstrual pains.


Garlic is an effective food that you should include in your diet. Garlic is packed with vitamin C, selenium, magnesium, iron, and allicin a rich compound in garlic that fortifies the immune system.

In addition, garlic contains antimicrobial properties that make it an ideal remedy to fight the growth of bacteria and viruses.


Furthermore, turmeric is a famous Indian yellow-colored spice that comes from the Curcuma root plant.

Turmeric is rich in iron, antioxidants, anti-inflammatory, and anti-bacterial properties that have potential healing against pathogenic microbes, wounds, relieve cough, and flu.

Ginger and turmeric tea

This nutritious tea is beneficial to boost your immune system during the flu season.


  • a pinch of grated fresh ginger.
  • a pinch of turmeric powder.
  • One teaspoon of honey.
  • a pinch of cinnamon powder
  • 1 cup of warm water

Combine all the ingredients together enjoy your tea.

4.Red Pepper

Immune System  Boosting  Foods

Red pepper or bell pepper is an excellent source of vitamin C. In fact, half a cup of red pepper provides the body about 95 mg of your daily recommended intake of vitamin C.

Therefore, red peppers are rich in antioxidants, beta-carotene, vitamin A, vitamin B6, and other rich several vitamins.


Lemon is another food that is packed with vitamin C and antioxidants that reinforce and strengthen the immune system to fight diseases.

Drinking lemon water with honey in the morning on an empty stomach can do wonders to your body. Since it’s a natural detox it hydrates and keeps stomach bloat away.

6.Leafy greens

Immune System Boosting Foods

Leafy greens vegs such as spinach, broccoli, cabbage, romaine lettuce, and kale are outstanding sources of vitamins C, K, iron, fiber, and calcium that reduce oxidative damage in cells and therefore it helps keep the immune system strong.


Additionally, yogurt is a key source of vitamins, proteins, and probiotics that help regulate the digestive system and give your immune system a boost by increasing the production of proteins and stimulates cell growth.

8.Nuts and Seeds

Nuts and seeds are perfect as a healthy snack. It can be added to yogurt, smoothies, and salads.

Packed with the goodness of vitamin E and B vitamins, proteins, minerals, and antioxidants, nuts and seeds would surely make a great healthy diet that increases immune-boosting and fight infections as well.

9.Black and Green Tea

Moreover, black and green tea is loaded with flavonoids, amino acids, antioxidants, and inflammatory properties that help strengthen the immune system and reduce the risk of chronic diseases.

Scientific studies have also shown that drinking black or green tea can reduce high blood pressure and cholesterol levels in the blood.

10.Sweet Potatoes

Incorporating sweet potatoes into your diet may offer a variety of health benefits. potato has a rich source of vitamin A, beta-carotene, and antioxidants that protect the immune system.

The vitamin A in sweet potatoes helps support T-cells and help the immune system to respond to potential threats.

Other ways to boost the immune system

The following tips will help you strengthen your immune system.

  • Get enough sleep ( 8 hours each night).
  • Maintain a healthy diet and eat whole plant foods like veggies, fruits, nuts, and healthy fats.
  • Increase your water intake.
  • Exercise to manage your stress levels.
  • Avoid smoking and alcohol.
  • Practice good hand washing and oral hygiene to get rid of bacteria.