No matter we’re building muscle or losing fat, we all want a strong immunity system.

And surprisingly, we can get that by adding some immune-boosting foods to our diet. A healthy immune system protects us by creating a barrier that stops germs and bacteria from entering the body.

In this article, we’ll cover the seventeen best foods that boost your immune system, including the right way to consume them to get the maximum benefits from them.

So, let’s check them out!

17 Foods That Boost Your Immune System

17 Foods That Boost Your Immune System

1. Garlic

Garlic is an antiviral, anti-inflammatory, and antifungal food.

Garlic contains a strong antibiotic called allicin that helps to boost the immune system so that our body can avert or destroy viruses and bacteria.

Best way to consume: The allicin is reserved in the cloves, so when we crush or chew the clove, it releases allicin. The best ways are: 

  • You can chew a clove in the morning every day (To get the optimum benefits).
  • You can crash the cloves and easily add them into your cooking recipes (It can prevent bad breath).

2. Ginger

Ginger is an antioxidant-rich food that helps to keep our immune system healthy. In addition, ginger is an effective immune food due to its powerful antiviral and anti-inflammatory properties.

Remember, don’t consume more than 4 grams of ginger in a day. People with heart conditions, diabetes, and gallstones should especially talk with their doctor.

Best way to consume:

  • Ginger can be used fresh, dried, powdered, or as a juice.
  • It’s a commonly used ingredient that easily fits and enhances the taste of your cooking vegetables.

3. Lemon

Lemons are rich in Vitamin C, a natural antioxidant that helps to boost our immunity system.

You can have lemon juice with two to three lemons (about four to six tablespoons) throughout the day to achieve a healthy immune system.

Best way to consume:

  • A lemon mixed with hot water is the most effective in the morning to boost up immunity.
  • Lemon water (250ml) mixed with one tablespoon of honey can greatly boost the body’s capability to fight diseases.

4. Red Bell Pepper

Red bell papers are an excellent source of vitamin C, and studies found that it contains more vitamin C than citrus fruits.

Vitamin C is a powerful antioxidant that fights cell damage, boosts the immune system, and has an anti-inflammatory effect that boosts the immune system.

Best way to consume:

  • By cooking or boiling red peppers, the vitamins destroy and dissolve in the water. So the best way to eat red peppers is raw (You can add this to your salad).
  • If you can’t eat it raw, you can cook or boil it as little as possible to retain its nutrients.

5. Basil

Holy basil is the most natural immunity booster on the planet. This is because Basil (Tulsi) leaves contain important antioxidants called orientin, which help strengthen the immunity system.

Basil can do the wonder for you. It maintains immune health and protects the cellular structure, DNA, and delay effects of skin aging, and its extracted oil helps cleanse the skin from the deep within.

Best way to consume:

  • Eat 6-8 Basil leaves every day in the morning (Have it on an empty stomach for optimum benefits).
  • If the tree isn’t available to you, buy a basil leave juice or powder from Amazon.

6. Broccoli

Broccoli is one of the most nutrient-dense foods on the planet and has everything you need to boost your immunity system. One cup of broccoli provides the same amount of vitamin C as an orange.

Due to its high vitamin C and beta-carotene, it helps us to maintain a healthy immune system.

Best way to consume:

  • Eat it raw, with a dip, or sprinkle them in the salads to get the most nutrients out of it.
  • You can roast, steam, or boil it for a healthy and tasty side dish or snack, but make sure you’re cooking it as little as possible.

7. Spinach

Spinach is rich in vitamin C and has numerous vitamins and minerals, which increases our immune health.

Spinach is packed with vitamins A, vitamin C, and vitamin E, which fight infections and replenish the blood cells to boost our immune system.

Best way to consume:

  • The study by Linkoping University concluded that the healthiest way to consume spinach is in smoothie. However, you can eat it raw to get the most nutrients from it.
  • The second way I would suggest you cook or boil it as little as possible to get your desired dish or flavor.

8. Orange

Oranges are an excellent fruit that’s well-known for rich vitamin C source, which boosts the immunity system. So by eating a large orange, you’ll get a hundred percent of your daily requirement of Vitamin C.

Vitamin C and its antioxidant property protect our body’s cells and promote the production of white blood cells that are fighting against infections.

Best way to consume:

The best time to consume an orange is in the morning or as a snack during the day. However, you can have it at any time of the day.

9. Grapes

Fresh grapes contain a high amount of nutrients, including antioxidants and other polyphenols. Both are protected cells that help to fight against diseases.

Polyphenols are well-known antioxidants that help fight free radicals in our bodies. Among the several colors of grapes, the black one is the healthiest.

Best way to consume:

  • Eat plan grapes as a snack during the day, or you can drink 100% natural grapes juice or smoothie.
  • Eat frozen grapes for a cool treat or use them in your fruit salad.

10. Blueberries

Among the different berries, the blueberries appear to have the most immune-boosting benefits as they contain polyphenol.

Polyphenol is a plant antioxidant that are effective against fighting cold or flu viruses.

Best way to consume:

  • You can eat pain blueberries as a snack during the day.
  • The other ways like fruit salad, frozen, in yogurt, with oatmeal and cereal.

11. Papaya

Papaya is a nutrient-dense and tasty food on the earth and a well-known fruit building up the immunity system.

It contains a high amount of vitamin C that helps increase the production of white blood cells, which are the key to building a strong immunity system.

Best way to consume:

Use a spoon to scoop out the papaya’s seeds, and enjoy. The best time to have papaya is in the morning or as a snack. It can be work like a superfood if you eat it on an empty stomach.

12. Almonds

Almonds are packed with numerous important nutrients, including protein, magnesium, zinc, etc. They are also a rich source of vitamin E that supports the immunity system and fights against diseases caused by bacteria and viruses.

Best way to consume:

Eat 8-10 (about 14 grams) almonds per day. You can either eat soaked almonds or crush them and add them to your morning salad or oatmeal. Make sure you aren’t avoiding its skin which is full of vitamin E.

13. Yogurt

Yogurt has an impressive nutrients profile and a well-known natural source of probiotics, creating an intestinal barrier to resist harmful bacteria.

Yogurt is not only packed with protein and vitamins; it’s also a source of probiotics called lactobacillus that helps to fights off against bad bacteria and gives our immune system a boost.

Best way to consume:

  • The best and simplest way to have plain Greek yogurt during breakfast or on an empty stomach.
  • However, you can consume it in other ways, like adding juicy fruits, honey, or top with cinnamon to get the added flavor.

14. Turmeric

Turmeric is a natural immunity booster as it’s a rich source of anti-inflammatory properties. Adding extra turmeric into your diet during cold and flu season can help to boost your immunity system.

Eat 500 to 1,000 milligrams of turmeric every day to get its anti-inflammatory effect. Turmeric can also help you to relieve pain and inflammation.

Best way to consume:

  • The simple and easy way to consume turmeric is by topping it with roasted vegetables or rice.
  • The other ways are using it with soup, smoothie, greens, or making tea with it. 

15. Peanuts

A healthy immune system depends on an overall balanced diet. For example, peanuts are packed with several vitamins and also have some healthy fats.

Peanuts are rich in vitamin E, with some important minerals like zinc and iron that can help keep our immune system healthy.

Best way to consume:

  • The best and easy way to eat plain roasted peanuts is in the snack that can be a healthy yet filling meal.
  • However, you can have it in many ways, such as peanut butter (view on Amazon) with bread, oatmeal, and some fruits.

16. Sunflower Seeds

Sunflower seeds are an excellent source to get several vitamins and minerals, including zinc and selenium. Zinc is an important nutrient when it comes to our immune system.

The sunflower seeds also contain anti-inflammatory and antioxidant properties, which help to protect and develop immune cells in our body.

Best way to consume:

  • You can add 30 grams of (about 2-tablespoon) sunflower seeds to your breakfast or eat it plain raw.
  • However, you can add this to any other meal or snack during the day.

17. Green Tea

Green tea is one of the strong tea on the planet that can increase immune function by increasing the number of “regulatory T cells.”

Green tea (view on Amazon) can also protect our body from harmful pathogens and infections associated with cold and flu.

Best way to consume:

  • Drink a cup of green tea in the morning and in the evening to get the most benefits. It would be best to avoid artificial sugar and additives.
  • Although, you know the better when it comes to drinking tea.
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