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Top 20 Foods That Boost Immune System 2023


One of the most effective ways to stop catching flu and cold frequently is adding an array of healthy food to your diet that boosts your immune system. Consuming healthy food and food enriched with antioxidants play a crucial part in maintaining the health of a good immune system to help ward off illness.

While no food alone is a magical solution for optimal functions of your immune system, the ones listed below have been researched for their probable positive impacts.


Mushrooms can be seemingly magical in warding off flu, colds, and other infections. Mushrooms possess the ability to balance the immune system and withstand inflammation. 

Studies conducted on extracts of mushrooms such as reishi, shiitake, and maitake suggests that they contain anti-tumor, anti-bacterial, anti-viral effects. 

2. Citrus Fruits

You might have encountered people who suggest you go consume vitamin C straight away if you have caught flu. This is because vitamin C seems to stimulate white blood cell growth, which are key figures to combat diseases.

Almost every citrus fruit contains high levels of vitamin C making it super easy for you to just pick one and squeeze out the mighty vitamin from it. Your body is not capable of storing vitamin C and thus it is necessary to have a daily intake of food such as oranges, tangerines, limes, grapefruits, clementine, and lemons to fulfill the vitamin C need.

It also helps in lowering down cholesterol levels in one’s body.

3. Broccoli 

Broccoli is overloaded with minerals and vitamins like vitamin A, vitamin C, vitamin E. It is also abundant in fiber and several other antioxidants. It is often called the healthiest vegetable one can have in their meal.

Research also shows that broccoli is capable enough for preventing uterus and breast cancers. This is mainly because of the powerful properties held by broccoli that breaks down estrogens (estrogens are hormones which usually cause cancers).

4. Red Bell Peppers 

You are mistaken if you think citrus fruits are the dole sources of vitamin C. With being 3 times more packed with vitamin C than an average-sized orange, red bell peppers also contain beta carotene.

Besides being food to boost the immune system, vitamin C also assists you in keeping your skin flawless. Beta carotene is also essential for healthy skin as well as vision. 

5. Ginger

Ginger is a flowering plant that comes from south east Asia. It is a member of the Zingiberaceae family which also includes cardamom, turmeric and galangal. Ginger is one another food many people turn straight to after falling sick. Ginger assists in minimizing inflammation which in turn helps curtail inflammatory diseases and sore throat.

It is found that ginger might also help with nausea. Besides being utilized in sweet desserts, ginger also stacks some heat in the shape of gingerol. 

6. Garlic

You can find garlic in nearly every cuisine cooked in this world. It adds a little spice to your food and it is very necessary for maintaining health. 

Some studies suggest that garlic can assist considerably in lowering blood pressure and also slows down the hardening process of arteries.

7. Kefir

Kefir is a milk drink (fermented) made up of kefir grains and cultures of bacteria which are helpful for one’s health. The drink is comparable to thin yogurt.

It holds the potential of resisting bacteria, stimulating antioxidants, and curtailing inflammation. 

8. Almonds

When it comes to fighting and preventing cold, vitamin E holds its distinct significance. It is also a strong antioxidant and very crucial to maintain a healthy immune system.

Various nuts, especially almonds are full of vitamin e as well as healthy fats that enable the vitamin to get absorbed In your bloodstream. Almonds also contain fiber, manganese, and magnesium.

9. Blueberries

Blueberries are another food that can help boost your immune system significantly. This is because blueberries contain anthocyanin, a type of flavonoid that possesses antioxidant characteristics, plus berries are also rich in vitamin C. 

10. Chocolate

Here is some good news for those who love eating chocolates but are frequently criticized by their dentists. Some researchers suggest that cocoa and its extracts might render a lot of positive effects on the immune system as well as the anti-oxidizing processes in your body.

Cocoa extracts possess the ability to minimize heart disease risk, help reverse blood vessel injuries in diabetic patients, and possibly help elevate good cholesterol. But don’t forget to keep the fat and sugar to the minimum.



Our immune system includes proteins, cells, tissues, and organs. Together these constituents carry out biological processes that combat all infectious agents, like bacteria, viruses, and other foreign bodies that cause illness and diseases.

Your immune system possesses the ability to detect foreign infectious agents and trigger an immune response. You can make your immune response stronger by incorporating a few mighty foods like the ones listed above

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