Foods to Improve Immune System
Foods to Improve Immune System


The immune system of the body consists of cells, tissues, and organs that work together to defend against attacks such as sickness or disease. It is important to have a strong immune system to stay healthy, warding off sickness or to boost your immune system when you are suffering from a health condition. Either way, you want to work on eating quality foods that will boost your immune system and provide an overall good quality of living. Learning which foods to eat that will boost your immune system will help you to feel better and enjoy a healthier lifestyle. Read on to see what foods you can eat for better immune health.

Citrus Fruits

Vitamin C is a big immune booster. Many adults turn to Vitamin C when a cold is coming on in order to fight it off. Vitamin C has the ability to fight infections as well as produce an increase in white blood cells. Such fruits you can add to your diet that offer Vitamin C are oranges, lemons, grapefruit, and limes.


Another option for immune boosting is broccoli. Filled with minerals and vitamins, broccoli is a super food that will help you to enjoy better overall health. This vegetable has vitamin A, C, and E plus fiber and antioxidants and is one of the healthiest options you can enjoy during meal time.


This root is a good option for helping the immune system. Ginger has been known to help with nausea symptoms, reduce the pain in a sore throat or help with inflammation.


Perfect for a snack or breakfast, yogurt with live and active cultures can easily be added to your diet to provide Vitamin D to regulate your immune system as well as help to fight against the disease.

Green Tea

Moving away from foods and focusing on a beverage, green tea is a good drink choice for a healthy immune system. Green tea has epigallocatechin gallate an antioxidant that is very powerful. It helps to enhance the function of the immune system.


Everyone loves chicken so it’s an easy option to add into a healthy diet plan. Chicken can be prepared for lunch or dinner in a variety of ways and offers the body Vitamin B 6. Also in the poultry category is turkey, another meat high in Vitamin B 6. With just three ounces of children or light turkey, you are able to ingest close to 50% of the B-6 need.


Most adults have no idea that shellfish contact zinc which is helping the cells of the immune system. Zinc should be taken in small doses so be sure you only eat the recommended dosage which is 11mg for men and 8mg for women. Crab, mussels, and lobster all contact zinc that is good for the body.


Garlic has several healing properties and is commonly added in the foods we eat. Garlic has been known to lower blood pressure as well as helping to slow down the hardening of arteries.


Rich in Vitamin C, spinach is a great addition to your diet as it will provide beta-carotene and antioxidants. With these enhancers, your immune system will have the ability to increase the fight against infection.


This fruit is full of Vitamin C and a great way to help boost the immune system. One papaya will have a good portion of the daily Vitamin C you need, helping you to receive anti-inflammatory properties as well.

You should always speak to a consultant before making major changes to your diet plan. Eat better but customize your diet plan to provide you with the most health benefits.