The Top Foods to Boost Your Immune System

Cooked fish, one of the top foods to boost your immune system

Eating a healthy diet rich in antioxidants is one of the most excellent methods to boost your immune system. In truth, it has been demonstrated that diets heavy in fat and animal products harm the gut flora, promote inflammation, and impair the immune system. On the other hand, a low-fat, plant-based diet can help boost the immune system’s production of white blood cells. Furthermore, due to the vitamins and minerals they contain, some foods can help strengthen the immune system while also lowering oxidative stress. Therefore, keep reading to find the top foods to boost your immune system. Then stock up on these foods and keep all illnesses away.


In addition to being a common ingredient in many supplements and health products, garlic is now recognized as an immune system booster. Also, you may use garlic as a healthy spice and add it to your salad, salad dressing, or cooked dishes. Moreover, its sulfur compounds make garlic an excellent antibacterial and antiviral agent. Not to mention that garlic can also help regulate blood pressure by lowering systolic and diastolic blood pressure levels. As a result, you can try drinking garlic tea to get the most out of its incredible benefits. You can prepare garlic tea by mixing in hot water, one clove of chopped or smashed garlic, a teaspoon of raw honey, and some lemon juice in a cup.


Ginger, a staple in Indian and Asian cuisine, has been used in Eastern medicine for thousands of years. Moreover, ginger is rich in vitamin C, magnesium, and potassium, so it has a solid reason. And even though you might use ginger in your cakes and wintertime hot drinks, you should know that ginger may also aid in reducing inflammation and nausea besides enhancing flavor. And even if you know that ginger is famous for relieving nausea, you might not know that it also contains antioxidant properties. So keep adding it to your meals and drinks. It will only help as it is one of the top foods to boost your immune system.

Fatty fish

One of the finest dietary sources of vitamin D is fatty fish. This vitamin, which we typically associate with bone health, is also essential for boosting the immune system, notably in the fight against respiratory infections. Three ounces of canned salmon give roughly most of the daily requirement, whereas a six-ounce fillet of salmon supplies about 28g, well above the daily value you need. Smoked whitefish, albacore tuna, swordfish, herring, rainbow trout, sardines, mackerel, and halibut are other fish high in vitamin D. Each serving has more than a third of the recommended requirement. 

Furthermore, some fatty fish varieties are also high in Vitamin A. For instance, a six-ounce fresh tuna fillet has over 140% of the recommended daily intake of Vitamin A. Therefore, if you are training and working with a personal trainer when making a monthly meal plan, don’t be surprised if they will add fatty fish to your diet. Whenever you want to see results and reach your workout goals, you must make a realistic meal plan, and fish should undoubtedly be part of it.

Leafy greens

Leafy greens like kale, spinach, Swiss chard, and rocket are some of the most fantastic foods to eat often since they boost both heart health and cognitive function. In particular, leafy greens are abundant in vitamins C and K, which foster a strong immune system. In addition, Beta-carotene and folate, or vitamin B9, are other minerals in leafy greens that support the immune system. However, you should eat at least two cups of leafy greens daily to get your fill. And keep in mind that you are by no means restricted to salads. For instance, you can make a hydrating green smoothie or incorporate some greens into your favorite meals, such as soups, omelets, stews, or pasta.

Citrus fruits

Citrus fruits would most likely be on your list if someone asked what foods strengthen your immune system. They are well known for being an excellent vitamin C source and are champions in the fight against runny noses, fevers, and coughing. But how come everyone understands the significance of vitamin C and the importance of consuming it? First, it aids in correctly operating our immune system. When consuming it, white blood cell production is thought to be increased, which improves the body’s capacity to fight off infections. 

Furthermore, several common citrus fruits, such as oranges, lemons, limes, grapefruit, and clementines, are high in vitamin C, making it simple to add a dose of health to various foods and beverages. Also, since your body cannot synthesize or store vitamin C, you should frequently restock from natural sources. Experts advise a minimum of 60 milligrams of vitamin C daily, which would be at least 2 deciliters of freshly squeezed orange juice.


It’s necessary to consume enough protein to boost immune response. Fortunately, eggs are an excellent source of this protein and other nutrients like vitamin D, zinc, selenium, and vitamin E that the body needs for healthy overall functioning. However, if at all possible, choose eggs from hens who were on a vegetarian diet. By doing so, you can get eggs with excellent vitamin D and E concentrations and omega-3 fatty acids. At the same time, organic or cage-free hens offer eggs with the same nutritional value so that you can consume those freely, also. Therefore, to enjoy their benefits fully, make eggs part of your daily healthy diet plan.

Fermented foods

Fermented foods like yogurt, kimchi, kefir, and sauerkraut include probiotics, which are strains of good bacteria. Probiotics also help boost the immune system, reduce inflammation, and enhance gastrointestinal health. Therefore, consume fermented foods to protect yourself from viruses and pathogens, promote cellular repair, neutralize acids and toxins, and create various acids and enzymes that make the environment uninhabitable for the pathogens. After all,  your gut microbiome plays a critical role in supporting the immune system. And the best way to offer it support is by giving it probiotics.

Closing thoughts on top foods to boost your immune system

Many foods can help you keep your body healthy and strong. However, the foods we listed in our article represent the top foods to boost your immune system. Therefore, consuming them daily or as often as possible will offer your organism the best support for naturally fighting illnesses and remaining healthy and strong.