What foods improve immune system?

What foods improve immune sy?

Do you need to boost your immune system? Nature has blessed foods with immense health benefits. The coronavirus has affected the whole world, and billions of people are searching for the foods that boost immunity.


Coronavirus is an anti-immune disease, and some various other viruses and germs affect the body when you have a low immune system. A robust immune system provides guaranteed results and safeguards the body against viruses and bacteria. 

Although there is no vaccine to the disease – scientists believe that the world will have to live with the COVID-19. If you want to know the best foods and natural ways to boost your immune system, then you came to the right place.

Most of the time, we don't consider the importance of a robust immune system and eat something that negatively affects us. On the other hand, some foods boost your immune system to a large extent. This section of the article will discuss every food that boosts the immune system naturally. 

Table of Contents

What foods improve the immune system? Top Foods to Boost it

What foods fight viruses? There are a variety of foods around us. Some of them are good in many ways and heal effectively. The following are the science-backed foods that play a vital role in strengthening your immune system.

boost your immune system

Red Bell Pepper 

What comes to your mind when sometime talks about the immune system? Without any doubt, its vitamin C, right? Most people think citrus fruits contain the highest amount of vitamin C, and they don't even bother to check the foods that contain vitamin C in abundance. Red bell pepper contains three times more vitamin C than that of orange.

Research suggests that consuming 200 mg of vitamin C can heal the infection and sub-optimal blood level. You can get 150 mg of vitamin C from medium-sized red bell pepper. The presence of vitamin A in red bell pepper makes it the best food to keep your skin healthy. It is also a significant alternative if you are looking for food with low sugar content, vegans love it.

Dark leafy greens

Dark leafy greens are the most underrated foods because these foods contain numerous essential minerals and vitamins that boost your health in many ways.

According to Elissa Goodman, dark leafy greens contain particular chemicals to signal to optimize immunity in the gut, where 70-80% of the immune cells are. Additionally, these vegetables also contain anti-inflammatory and antioxidant properties to increase the body's strength against various diseases.

You can learn more about these veggies in our article "Te best 22 for our health according to science."


Garlic is a must-use food around the world. The introduction of garlic enhances the flavor of the recipe. According to the National Institute of Health, garlic helps lower the body's blood pressure; this is how it prevents the hardening of arteries. A study published in the Journal of Nutrition further confirmed its effectiveness for the immune system.  

According to the Journal of Immunology Research, nature has blessed this food with a distinctive taste and smell and imparted it with a unique ability to kill germs and viruses. You can use it in powdered, oil, or aged extract form. 

Scientists recommend 2-3 garlic cloves per day. Garlic has some other health benefits and owing to these benefits.

 It must be your favorite food for a healthy immune system.


Mushrooms are a great source of useful nutrients for the body. If you want to get long-term health benefits, especially a better immune system, you should consume more mushrooms. According to the Journal of American College of Nutrition, eating mushroom boosts your immune system. The researchers noticed a considerable change in the immune-boosting T-cells.

A mushroom is an excellent source of protein, and it also contains anti-inflammatory properties. So, it provides a great hindrance to various germs and diseases. Researchers recommend 1-2 tbsp f mushroom per day. For pregnant and breastfeeding mothers, it's better to consult your doctor before following this diet for a longer time.


Although there is a little scientific research on avocados and its usefulness to the immune system, this fruit is rich in vitamin E. vitamin E is an excellent natural detoxifier. It cleanses the body and removes all the dangerous materials as well. According to the Journal of Nutrients, vitamin E plays a vital role in boosting the immune system.

It also has anti-inflammatory properties and fights various health conditions as well. It also supports your heart health and keeps you protected. You can add this fantastic food in your daily diet.

Citrus Fruit 

When you ask about the best food for the immune system, everyone would ask you to eat citrus fruits. That is true by any means. Citrus fruits contain enough amount of vitamin C that increases the number of white blood cells that offer natural protection against germs and viruses. There are many types of citrus fruits, and all are rich in vitamin C.  

You can eat oranges, grapefruit, limes, and tangerines. Studies showed that vitamin C could fight a common cold; therefore, you can eat citrus for a better immune system. Keep in mind that there is no clinical evidence of citrus fruit for COVID-19 or SARS. Eating oranges is, however, the best practice to naturally boost your immune system.  

Green Tea 

If you drink green tea daily, you are safe from any anti-immune disease. No one can deny the fantastic health benefits of green tea, as it is a perfect morning energy booster. Similarly, green tea also improves the body's immune system and prevents it from various disease attacks.

A 2012 study published in the Journal of Indian Society of Periodontology found that green tea boosts the immune system due to flavonoids, which is an excellent antioxidant and shows anti-inflammatory properties well.  

This study also revealed that it contains catechin, which offers anti-bacterial properties. Another good scientific evidence found in the Journal of allergy and clinical Immunology has shown significant benefits of green tea.

The researcher who leads this study found a high level of an antioxidant called EGCG. This compound does a great job when it comes to boosting the immune system. Black tea kills this compound while green tea preserves EGCG.

Moreover, the presence of L-theanine makes it a perfect anti-bacterial food. Green tea is also famous for its detoxification properties; it cleanses the body and purifies it to a large extent. 

Sweet Potatoes 

Sweet potatoes are probably the most undervalued foods in the world. According to the Journal of Food Science and Technology, sweet potatoes contain beta carotene, an excellent antioxidant. It is rich in vitamin A that helps boost the body's immune system by increasing the number of white blood cells in the body.

A medium-sized baked sweet potato offers 150% of vitamin A, and it protects the respiratory tract from germs and virus attacks. 

Vitamin A in sweet potatoes also prevents the body from the sun's dangerous UV rays, as suggested by research conducted in 2012. Therefore, you can't underestimate the power of sweet potatoes because they are incredible to protect the body from viruses and bacteria.  


All berries are incredibly beneficial for human health. Nevertheless, no one can deny the importance of blueberries for a healthy immune system. Blueberries are also rich in flavonoids – and antioxidants – to naturally boost the immune system. A 2016 scientific evidence found in the advances in Nutrition revealed the usefulness of these flavonoids for the body's immune system.  

This study showed that the foods rich in flavonoids protect respiratory tracts and prevent common flu cold. The University of Auckland led this study, and it revealed that people who consume foods rich in flavonoids tend to develop 33% less cough and the common cold. Therefore, try to eat more and more blueberries if you want to boost your immune system.


Vitamin D is one of the best immune-boosting ingredients in the food world. You can find it in abundance in the yolk of an egg. A 2012 study conducted by Jeffery A. Linder showed that people who consumed more vitamin D had fewer chances of catching cough and the common cold. Eggs also contain other useful nutrients and vitamins such as zinc, selenium, and vitamin E.

All these vitamins and minerals provide a natural shield against bacteria and germs. There are many ways of consuming eggs so, and you can either boil them or eat them as an omelet.

I have articulated the top 10 foods that boost your immune system and protect the body from viruses and germs. Don't eat unhealthy food because every bite matter; you need to eat the foods that are useful for the immune system.

Make sure your food sustains enough vitamins (vitamin A, C, D, and E) and nutrients (zinc, selenium, iron, and copper). Therefore, stay away from the food that doesn't provide these essential minerals and vitamins. Maintain a healthy weight, adopt a healthy lifestyle, and eat as recommended in this article.  

How can I boost my immune system fast?

 A healthy and strong immune system protects you from the viral attacks during the whole year. Due to unhealthy habits and lifestyle, you tend to lose your immune system.

you can boost your health

Most recently, the COVID-19 has shaken the world, and people had to change their lifestyle. Like the diet, you have to adopt a healthy lifestyle and good habits to protect the body from viruses. An immune system is not a single entity, but it is a complete system that we need to address better. 

If you have healthy habits, you will have a robust immune system. Scientists are still looking for the immune cells, and there is not enough scientific evidence to support the idea. However, there is a claim that the human body produces more lymphatic cells, and extra cells die through a natural process.

There are various factors for an immune system, and age is not just a number here because the attacks of viruses and germs are more common in elders. The following are the natural ways to boost your immune system to a large extent.  


It's down to the release of endorphins in the brain. These happy chemicals make you feel better. Even if you fake a smile can produce the same effect to a lesser extent.


When you are depressed, stressed, and fatigued, your immune system is much weaker. You are far more likely to fall ill. So it stands to reason that when you are happy, relaxed, and full of energy, you are less likely to fall sick. It's not guaranteed. A smile won't keep rabies at bay.

All the negative emotions affect our health adversely from envy to anger. Love can also have a slightly negative effect, but it's thought to be mainly down to your body fighting the germs and viruses of the one you are in a new relationship with, not yours.

The effect is mostly temporary. The symptoms associated with a new love are down to some kind of mild infection that the romantics have chosen to define as feelings of love.

Get Enough Sleep  

Life has become so fast, and we hardly find enough time to sleep. That has led to a weak immune system. Try to overcome the factors that are hurdles in getting proper sleep.

The energy passes from the brain to the other parts of the body, and muscles grow when you are sleeping. In case of not getting enough sleep, your immune cells are derived from energy and start inflammation that weakens your immune system.

According to the Journal of Physiological Reviews, sleep improves your immunity and makes your body capable of fighting various diseases. Another critical study conducted in 2015 and published in the Journal of Sleep revealed the effectiveness of sleep for the immune system. This study involved 164 young adults, and they observed that people who slept at least six hours caught no cough or cold than those who didn't. 


You might be familiar with this name. Probiotics are the type of bacteria that strengthen your digestive system, promote gut health, and boost immunity. Moreover, probiotics also expel dangerous bacteria from the body.

That is why you need to eat something that could increase the number of these good bacteria in the body. You can either consume pills or eat yogurt to increase those good bacteria in the body. When it comes to yogurt, you should go for kombucha and kefir yogurt. This addition of probiotics will bring about enormous changes in the body. 

Keep Stress Under Control 

Constant stress suppresses your immunity to fight against various diseases. According to the Proceedings of the National Academy of Science of the United States of America and the Journal of Immunologic Research, stress promotes inflammation and imbalance immune cell functions. Stress leads to a delay in the production of antibodies.

 There are numerous side effects of stress, which is why we need to address it wisely. There are many ways to manage it, i.e., exercise, yoga, workout, chilling with friends, and fishing. You can also perform yoga and meditation. All these practices will yield a right cortisol level, which will ultimately boost your immunity.

Drink More Water 

Water is an essential component of cell functions. Every cell of the body needs water, and there are other health benefits of drinking enough water. On the other hand, dehydration makes your cells inactive, so you need to drink enough water.

You can get enough water from drinks, tea, coffee, soups, and fruit juices. Keep in mind that the body needs more water when it is fighting infections and in hot climates.

Drinking water with lime water is another excellent idea for the immune system as it contains vitamin C to fight germs and viruses. Water is an excellent natural detoxifier, which means if you drink more water, it will expel germs and bacteria from the body and cleanse your body.

Increase Antioxidant Status 

Every part of the body has some needs, and without their needs, the body parts can't function properly. When it comes to the immune system, it needs more antioxidants for its better functioning.

According to the Journal of Current Pharmaceutical Design, the function of these antioxidants is to neutralize free-radicals and fight inflammation. Therefore, you need to go for the foods that are rich in the antioxidants.

Those foods include whole grains, citrus, legumes, nuts, and seeds. Health experts of Cleveland Clinic recommend eating vegetables and red fruits such as berries, carrots, and spinach.  

Exercise regularly 

No one can deny the importance of exercise for the betterment of human health. Although it has countless benefits but the most highlighted benefits of exercise are its part in boosting the immune system, according to a 2015 study. According to this study, moderate exercise can help fight inflammation and regenerate the body's immune cells.

Another study conducted by John P. Campbell & James E. Turner revealed that exercise could lower the risks of bacterial and viral infection. Researchers don't recommend hard exercises because the prolonged effort is not suitable for the immune system. You can simply do brisk walking, and you will observe excellent results in no time. 

Final Thoughts 

you will be healthier

I have articulated some of the top natural ways to boost immunity. All these ways are easy to follow, and they will yield astonishing results. The researchers are trying to find out the reality of immune cells. Therefore, Harvard experts recommend having a better lifestyle and eating a healthy diet.  

The immune system is the most crucial in the body that doesn't the viruses, germs, and bacteria to enter and destroys cells. Every time there is a fight between immune cells and foreign invaders. The immune cells can only win and protect the body when they are strong enough. That is the reason that you have to bring about the necessary measures to improve the immune system.