The best food to boost immune system

The topic of viral infections is relevant today more as never before. When we get sick, our health worsens, but at the same time, immunity against the virus is developed. After diseases, it is necessary to strengthen general immunity. The first question many ask themselves is: what to eat to boost immune system?

Indeed, in addition to medicines and vitamins, we can safely improve our immunity with the help of immunity boosting food. In this article, we have collected for you information about the ingredients that are available to us in each store, but you could not guess that they are so useful!

Red wine

Red wine? Yes! In moderation, it acts as an excellent immune system enhancer. Wine helps prevent coronary heart disease, kill third-party bodies and some dangerous bacteria like salmonella. A glass of red wine per day improves the immune system and protects the body from the common cold, fever, or indigestion. But do not forget that excessive drinking of wine can damage the liver and destroy the immune system.


This is one of the best food to boost immune system. Garlic is a natural antibiotic, antibacterial, antiviral and antifungal agent. It helps protect the body from a variety of diseases. Regular eating of garlic helps control inflammation, rheumatoid arthritis, and multiple sclerosis. It also helps lower blood pressure, cholesterol and reduces the risk of certain types of cancer.


One tablespoon of honey per day is incredibly beneficial for the immune system. Honey is a natural antioxidant, antibacterial and antimicrobial agent that helps protect the body from viruses, bacteria and fungi. Honey also improves the digestive system due to the treatment of acid reflux. Honey helps soothe a sore throat, regulate blood sugar and cure coughs and colds.

Fruits and vegetables

For some of us, green leafy vegetables and fruits are true hard experience. But this is a super food to enhance immunity. Filled with folic acid, fruits and vegetables are perfect immune boosting food. Folic acid deficiency reduces the secretion of the required amount of antibodies that can fight infections. Vitamin A in carrots, sweet potatoes (yam) and vegetables that have dark green leaves allows white blood cells to fight infections effectively. Vitamin C in citrus, sweet pepper, papaya and broccoli improves the absorption of iron from plant foods. Vitamin E in nuts and turnip greens can deal with flu and upper respiratory infections.

Green tea

Green tea is a great way to improve immunity. It contains EGCG, a type of flavonoid that fights bacteria and viruses, stimulates the production of immune cells. Green tea is also a rich source of antioxidants. Regular consumption of green tea prevents cardiovascular disease, stroke, and cancer.

Oranges, lemons and guavas (and other citrus fruits)

Oranges, lemons and guavas are rich in vitamin C. In addition, guava contains fiber, which protects against high cholesterol and cardiovascular diseases. Oranges are also an excellent source of copper, potassium, vitamins A, B9, B1 and carotenoids, which are extremely important for the immune system. These goodies also help lower cholesterol and blood pressure.


Fish is an excellent source of omega-3 fatty acids and zinc. Zinc helps build and “repair” cells. And Omega-3 fatty acids are natural antioxidants and have anti-inflammatory properties.


Vitamin B6 deficiency negatively affects various aspects of the immune system. For example, the ability of lymphocytes to mature and turn into various types of T and B cells. Turmeric contains vitamin B6 and minerals such as potassium, manganese and iron, which are important for the functioning of various body systems.

Flax seeds

Flax seeds are a rich source of alpha-linolenic acid, omega-3 fatty acids and phytoestrogens called lignans. They play an important role in modeling the response of the immune system, containing infection and autoimmune diseases (diseases in which the body’s immunity mobilizes against cells or tissues of its own body). Flax seeds also have anti-cancer properties.


A serving of oatmeal for breakfast can greatly benefit your immunity. Oatmeal contains soluble fiber, which can reduce the level of “bad” cholesterol and low density lipoproteins (they transport cholesterol from the liver to peripheral tissues, cells, in particular to blood vessels). Oatmeal also has vitamins and minerals such as vitamin B1, iron, zinc, copper, magnesium, manganese, phosphorus and selenium.


Vitamin E deficiency can negatively affect the body’s ability to fight infections. A recent study showed that if you consume 200 mg of vitamin E daily, you will have better response to hepatitis B antibodies and tetanus after vaccination. Almonds are a rich source of vitamin E, which helps reduce inflammation and oxidative stress (oxidative stress is the cause or an important part of many serious diseases, such as atherosclerosis and Alzheimer’s, and may be responsible for accelerated aging). One handful of almonds is enough to help the immune system.


Avocados are full of amino acids, healthy fats and antioxidants. Helps balance our hormones and adrenal glands, and supports immunity. Avocado has antibacterial properties, and its oil helps keep your heart healthy.


These blue-green algae stimulate immune function and have anti-cancer properties. They are filled with iron and selenium, which can replenish the RNA in our brain, improving its function.

Olive oil and canola oil

These oils are a source of healthy fats. They strengthen our immunity, improving flexibility and communication between cells. However, it should be remembered that excessive consumption of omega-6 fatty acids can increase the risk of inflammation and weaken the immune system.


Ginger helps protect the body from many diseases. It is a strong antioxidant, antiseptic, antibiotic, antimicrobial and anti-inflammatory agent. Ginger also helps relieve sore throat and overcome constipation. It also destroys the common cold virus, improves gastric motility, inhibits peptic ulcer disease and lowers cholesterol. To improve immunity, drink a cup of ginger tea daily.

Cabbage kale

Kale cabbage is a rich source of vitamin A, which is the best natural way to boost immunity. It is a natural antioxidant that helps fight cancer cells, stimulates the production of white blood bodies and antibodies that protect the body from infections.

Black chocolate

Cocoa improves immunity and helps maintain good cholesterol. Regular consumption of dark chocolate improves cardiovascular health by lowering cholesterol. Dark chocolate also helps maintain normal blood pressure. However, remember that chocolate should be consumed in small portions so as not to have sugar problems.

Proper diet, the additional use of vitamins – this is very important. You may have already guessed that there are other factors that affect immunity. Ask yourself: what else can I do to boost my immunity?


Lack of sleep is one of the main factors that cause stress. Stress is the main reason for the weakening of immunity. Insomnia can increase inflammation and increase levels of cortisol (stress hormone).

Studies show that insomnia reduces the number of your T cells, reducing the body’s ability to fight disease pathogens. Good sleep not only improves your mood, but also helps to manage weight and prevents stress. Make sure you sleep at least 7-8 hours a day.

Avoid stress

Of course, stress is a part of life, and each of us faces it. However, stress can make you more prone to illnesses, from colds to serious illnesses.

Through chronic stress, hormones that negatively affect immunity can affect the body. High stress levels increase the production of cortisol, which damages immune cells. Therefore, even if you have a stressful period, try to do things that you love and meet people who make you happy.

Drink a lot of water

Water plays an important role in balancing water levels in the body. It helps to activate muscles and improve bowel function. Be sure to drink at least 8 glasses of water daily. And try replacing tea, coffee or alcohol with clean water.

Limit sugar consumption

Excessive sugar intake inhibits the cells of the immune system that are responsible for fighting the bacteria that cause the disease. Consuming 75-100 grams of sugar significantly reduces the ability of white blood bodies to fight and destroy bacteria.

Check your vitamin D levels and go outside in sunny weather

Vitamin D can significantly boost your immunity. A deficiency in this vitamin is associated with seasonal colds and flu.

Maintain your normal weight

Being overweight increases your risk of developing diabetes, cancer, and heart disease. Many fat cells cause the release of anti-inflammatory chemicals in the body, causing chronic inflammation. It can damage tissues and lead to poor immunity. Therefore, do not forget about a balanced diet to maintain a healthy weight.

Exercise regularly

Workout is part of a healthy lifestyle. Daily exercise improves cardiovascular health and the risk of diseases like cancer and osteoporosis. If you find it difficult to do workout or you don’t like it, just walk for at least 20 minutes a day.

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