What foods can boost the immune system?
What foods can boost the immune system?

What foods can boost the immune system?

Boost the immune system: Eating some foods and fruits helps maintain the immune system.

If you are looking for ways to prevent winter colds and flu, the first step use of local food.

It’s best to put these strong foods in the body’s immune system in their nutrition plans, which are explained in this article.

Citrus fruits

  • Most people take vitamin C after catching a cold.
  • Because it boosts the immune system.
  • Vitamin C seems to increase the production of white blood cells that are key to fighting infection.
  • These are key to fighting infections.

Popular citrus fruits include:

  • grapefruit
  • oranges
  • tangerines
  • lemons
  • limes
  • clementines

Red bell peppers

  • Red bell peppers contain twice as much vitamin C as citrus.
  • They’re also a rich source of beta carotene.
  • Besides boosting your immune system, vitamin C may help maintain healthy skin.
  • Beta carotene helps keep your eyes and skin healthy


Broccoli is supercharged with vitamins and minerals.

Packed with vitamins A, C, and E, as well as many other antioxidants and fiber.

The key to keeping its power intact is to cook it as little as possible — or better yet, not at all.


  • Garlic is found in almost every cuisine in the world.
  • It may also help lower blood pressure and slow down hardening of the arteries.


  • Ginger is another boost the immune system, many turn to after getting sick.
  • It may help decrease inflammation, which can help reduce a sore throat and other inflammatory illnesses.
  • May also help decrease nausea.


  • Spinach made our list not just because it’s rich in vitamin C.
  • It’s also packed with numerous antioxidants and beta carotene, which may increase the infection-fighting ability of our immune systems.
  • Similar to broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients.
  • However, light cooking enhances its vitamin A and allows other nutrients to be released from oxalic acid.



Collected by

Dr. Afsaneh Amin Ghafouri

About Afsane AminGhafouri

Dr Afsane Ghafuri
My name is Afsaneh Amin Ghafouri I have PhD degree in Agroecology from Ferdowsi University of Mashhad, Iran. I have over 8 years of experience working in agricultural science as Medicinal Plants scientist. Currently, I work as a Senior Researcher (R&D) at Parsi Teb Herbal Pharmaceutical Company since 2017. I have written more than 100 articles on medicinal plants and their application in traditional medicine. Teaching experience for 8 years in the field of medicinal plants.

Check Also

The benefits of nettle tea (Part 3)

The benefits of nettle tea (Part 3)

Easy Weight Loss with Nettle Tea Another lesser known benefit of nettle tea is its …