They say “food is medicine,” and science backs that up. When it comes to strengthening your immune system, what you have in your kitchen might be the best remedy. Next time you’re feeling a bit under the weather, try some of these tasty, whole foods.
How to Boost Your Immune System
Our bodies do an incredible job of fighting off infections, most of which we never even notice. But sometimes, a stubborn virus or infection sneaks through and disrupts our body’s balance. When this happens, it’s crucial to support your immune system. Better yet, you can strengthen your immune defenses before illness even strikes.
Taking care of your health proactively is always better than reacting after getting sick. A nutritious diet, low-stress lifestyle, regular exercise, and strong social connections can help your body fight off infections naturally, so you don’t have to rely on medications that might have unwanted side effects.
To start boosting your immune system naturally, here are 15 foods to add to your grocery list:
- Citrus Fruits
Vitamin C is known for boosting immune function, and citrus fruits are packed with it. Studies show that vitamin C can reduce the length of a cold. Keep oranges, lemons, limes, and grapefruit in your fruit basket all year. For example, one medium orange provides 70 milligrams of vitamin C. Other sources include dark leafy greens like spinach and kale, Brussels sprouts, strawberries, and papaya.
- Ginger
If you’ve caught a cold, ginger is your go-to remedy. But even if you’re healthy, ginger is still beneficial. It contains gingerols and shogaols, compounds that can fight the rhinoviruses that cause colds. Research shows that ginger has antiviral effects in the respiratory system. Fresh ginger is more effective than dried, so try to use it fresh.
- Red Bell Peppers
Red bell peppers are loaded with vitamin C — a single pepper contains 600% of your daily recommended intake, nearly three times more than an orange! They’re also rich in vitamin E and carotenoids, which support immune function. Green bell peppers are nutritious too, but for the most vitamin C, stick with red.
- Bone Broth
There’s a reason your grandma gave you bone broth when you were sick. Bone broth, made from chicken, beef, pork, or lamb bones, is full of easily absorbed vitamins, minerals, and antioxidants. The collagen and amino acids in broth can boost immune activity, help with weight loss, and even reduce joint pain.
- Yogurt
Yogurt is a natural source of probiotics, the “good bacteria” in your gut. Studies show that a healthy gut is linked to better immunity, digestion, and sleep. Choose yogurt without added sugar and look for labels that say “live and active cultures.” If you don’t do dairy, other probiotic-rich foods include sauerkraut, kimchi, and miso soup.
- Garlic
Garlic is famous for fighting infections and boosting the immune system. Rich in allicin, raw garlic fights viruses, bacteria, and fungi. The compounds in garlic also have anti-inflammatory effects that may even fight cancer cells. Studies have looked at garlic’s immune benefits in juice, oil, and powder form, but using crushed garlic in your cooking is a simple and effective way to get the benefits.
- Oysters
Oysters, shrimp, spinach, kidney beans, and flax seeds are all high in zinc, which is vital for regulating the immune system and healing wounds. Research shows that zinc deficiency leads to severe immune dysfunction. Zinc is essential, so make sure to get your fill regularly.
- Turmeric
This popular Indian spice does it all, but it’s especially good at fighting inflammation. Research shows that curcumin, the active compound in turmeric, can boost immune responses, even at low doses. Turmeric’s immune-boosting power might be why it helps with conditions like arthritis, allergies, asthma, heart disease, Alzheimer’s, diabetes, and cancer. Use it daily for its many benefits!
- Bananas
Your body needs vitamin B6 for over 200 functions, including supporting the immune system. Studies show that vitamin B6 can boost immune responses even in critically ill patients. To get this essential vitamin, eat bananas, chickpeas, lean chicken breast, and cold-water fish like tuna.
- Sweet Potatoes
Sweet potatoes are packed with vitamin A, which strengthens the immune system. Orange foods like sweet potatoes, carrots, pumpkin, and cantaloupe are your best bet for carotenoids, which the body converts into vitamin A. This vitamin acts like an antioxidant, removing free radicals and supporting immune health.
Add These Drinks to Your Routine
If you’re feeling run down or need an immune boost, try adding these drinks to your diet:
- Water: Essential for flushing out waste and clearing congestion.
- Kefir: A super-probiotic drink that improves digestion.
- Kombucha: An ancient drink that supports gut health with beneficial bacteria.
- White, Green, or Black Teas: Rich in polyphenols and flavonoids, which fight disease-causing free radicals.
- Chamomile Tea: A traditional remedy that contains compounds to ease various ailments, including immune dysfunction.
- Pomegranate Juice: Known for its antimicrobial properties, this juice can help fight viruses like the flu. Use real pomegranates and avoid sugary store-bought juices, which do more harm than good.
Avoid sodas with harmful aspartame, and skip sugary fruit drinks and energy drinks, which can confuse your body and slow healing.
The Common Thread
The foods and drinks above might seem diverse, but they share a key trait: they’re all natural. These immune-boosters are examples of whole, unprocessed foods that come straight from nature, not the lab. Unlike processed foods filled with chemicals, preservatives, and artificial additives, natural foods support your body’s health all year long, not just when you’re sick. Give your body the nourishment it needs, and it will take care of you in return.
