10 Foods to Boost Your Immune System

While no single food can magically cure a cold, maintaining a diet rich in vitamins and minerals can significantly boost your immune system. This can help prevent illness and speed up recovery when you do get sick.

“There’s no doubt that a healthy diet improves your immunity to illness,” says immunologist Cassandra Calabrese, DO. “What you put in your body is important for your overall health, including your immune system.”

Your immune system is your body's defence against invaders like the flu, so it’s crucial to nourish it well. The good news? The best immune-boosting foods are easily found at your local grocery store, with no need for extreme fad diets.

Broccoli

This stalky vegetable is loaded with vitamins A, C, and E, and is a good source of fibre. But its real superpower lies in its sulphur compounds, which aid in the production of glutathione.

Glutathione, an antioxidant, helps combat free radicals and reduces their damage to your immune system, keeping you healthy and strong. So, go ahead and enjoy your broccoli—your immune system will thank you! 

Capsicum

In addition to citrus fruits, capsicum, especially the yellow and red varieties, are surprisingly high in vitamin C—containing about three times as much as an orange.

To boost your intake of this immune-boosting food, try adding capsicum to your salads, omelettes, and soups or stewing them with tomatoes and onions. They’re a delicious and colourful way to keep your immune system in top shape!

Citrus Fruits

Remember sipping on fresh orange juice when you were sick, hoping the vitamin C would chase away those pesky germs? Well, you were on the right track! Vitamin C can help prevent or shorten infections by boosting your immune cell functions. You can find this powerhouse vitamin in most citrus fruits, including:

• Oranges

• Lemons

• Limes

• Grapefruits

So, next time you're feeling under the weather, reach for these tangy treats to give your immune system a helping hand!

Fatty Fish

Boost your immune system by adding more omega-3 fats to your diet! Fatty fish are an excellent source of these anti-inflammatory fats. Here are some tasty options to consider:

• Wild-caught Salmon

• Albacore tuna

• Herring

• Mackerel

• Sardines

• Trout

However, it's important to note that some fish may contain mercury and other contaminants, which can be harmful to unborn babies or children. If you're pregnant, nursing, or a parent of young children, be sure to check with your doctor about the best fish choices for you. Enjoy these delicious options and keep your immune system in top shape!

Garlic

Adding garlic to your meals not only enhances flavour but also brings a wealth of health benefits. Known for improving heart health, garlic may also give your immune system a boost. This is thanks to Alliin, a compound that helps support the response of white blood cells in fighting off flu and cold viruses. So, sprinkle a little extra garlic in your dishes and enjoy its warm, immune-boosting goodness! Try adding garlic to your salad dressings, roast veggies and pasta sauces.

Ginger

A staple in Asian and Indian cuisines, ginger has also been used for centuries in Eastern medicine, and for good reason. This flavourful spice is packed with vitamin C, magnesium, and potassium. While you might enjoy ginger in your baking, wintertime lattes, or teas, it's also great for easing inflammation and nausea.

Ginger has many health benefits and it’s probably most commonly known for helping with nausea, but it also has anti-inflammatory and antioxidant effects.

Nuts and Seeds

Especially almonds and sunflower seeds. We tend to reach for a handful of almonds for an easy, healthy snack. But did you know that munching on almonds can also help ward off infections? Almonds contain vitamin E, a powerful antioxidant, and as the nut also contains healthy fats, it helps vitamin E to be absorbed by your body. Just a half-cup serving (or about 40 almonds) will give you the recommended daily allowance of vitamin E. Sunflower seeds are also a good source of vitamin E, a known infection fighter. But sunflower seeds also contain the vitamin selenium, which research shows can help your immune system in two ways. First, it triggers your immune system when there’s a risk, but second, it also tells your immune system when to slow down, protecting your body from chronic inflammation.

Spinach

The leafy green is an excellent source of vitamin A (especially beta-carotene), which is known as an infection fighter. But spinach also contains a good dose of folate, which research shows may help bolster your immune system. Beyond mixing spinach into your salads, you can blend a handful into smoothies or make a heart-healthy spinach artichoke dip.

Turmeric

From curries to golden lattes, turmeric has become a beloved ingredient in many dishes. This vibrant spice is praised for its immune-boosting and antiviral properties, thanks to its high curcumin content. Curcumin helps reduce inflammation and fights free radicals, making turmeric a powerful addition to your diet.

Yogurt

When you think of how yogurt and its probiotics help your gut health (keeping it full of good bacteria), it makes sense that eating this dairy-based food may also help your immune system. Research shows that there’s a connection between your immune system and your gut microbiome — they work with each other to minimise pathogens and enhance immune responses. But before you go all-in on yogurt, make sure you consider how much-added sugar it has and look for brands that use live, active cultures. Greek yogurt is always a good bet. And you can incorporate the creamy yogurt into recipes like a carrot and raisin slaw.