Written by: Nutrition & Lifestyle

Best food to boost your immune system

Your health depends on a strong immune system. There are specific foods that can help boost your immune system. The immune system is made up of cells, organs, proteins, and tissues. They work together to fight off harmful pathogens which include viruses, foreign bodies, and bacteria that cause harmful infections.

The immune system is the security organ of your body. When it comes into contact with pathogens it reacts back to secure your body. It does this by releasing antibodies that attach themselves to antigens and kill these pathogens.

The food you eat plays an important role in building your immune system. You need to incorporate specific foods into your diet to boost the immune system. Here are fifteen foods that can help to boost your immune system.


If you want anthocyanin one of the best flavonoid, have blueberries on your diet. It is rich in antioxidant properties that will help boost your immunity system. A study has shown flavonoids boost the respiratory tract’s immune system. You are less likely to get the common cold, or upper respiratory tract infection if you have foods rich in flavonoids.

A Dark chocolate

Antioxidant called theobromine is found in dark chocolate. It protects the body from free radicals boosting your immune system. Free radicals are dangerous since they are produced when food breaks down or comes into contact with pollutants. They can damage your body cells or contribute to infections. It is good to note that dark chocolate is high in calories and fats. It advisable not to have much of it.


This is a yellow spice that you may have used it when cooking. In some alternative medicines, you will find it. It is rich in curcumin a turmeric compound that may improve a person’s immune system. Curcumin has anti-inflammatory effects and antioxidant effects according to research.

The oily fish

Fish like tuna, salmon, pilchards, and other oily fish gives us free omega-3 fatty acids. According to research, to reduce the risk of getting rheumatoid arthritis (RA) you need to take omega-3 fatty acids for a long time.


One of the best-known sources of vitamin c is broccolis. It also rich in antioxidants known as sulforaphane. For these reasons, it is advisable to eat more of these vegetables to boost your immune systems.

Sweet potatoes

If you want to get beta carotene eat sweet potatoes. It contains antioxidant that gives sweet potatoes the orange color.

Sweet potatoes are rich in vitamin A due to this beta carotene. This will make your skin healthy protect you from skin damage.


Spinach contains many nutrients that are essential. Spinach contains Vitamin E, flavonoids, vitamin C, and carotenoids. These nutrients and antioxidants helps a lot in boosting your immune system.


Ginger is very common in many of our dishes and desserts and also in our drinks. It has antioxidative and anti-inflammatory which helps to boost our immune system.


If you want to prevent many illnesses and colds include garlic in your diet.

Green tea

Instead of taking coffee which has a lot of caffeine, green tea is the best alternative. It contains flavonoids that can help in boosting your immune system.

Kefir fermented drink

It contains bacterias that are life that are very beneficial to our health. Drinking a lot of it may boost your immune system and help fight bacterias.

Sunflower seeds

These seeds a great source of vitamin E which is an antioxidant. Vitamine E improves your immune function.


These are also rich in vitamin E. They are also rich in magnesium and manganese and fiber.

Kiwis or Oranges

Kiwis and oranges are rich in vitamin C which helps to prevent cold.

The last one is Red bell pepper which helps one to avoid the sugars in fruits.

You can research more on these 15 foods and include them in your diet to boost the immune system. The immune system is complex but we need it for our healthy purposes.