10 Best Foods for Strong Immune System – how to increase your immunity


best foods for immune system

Immunity is the power that protects us from bacteria, diseases, and all pathogenic organisms in our environment. To make sure your immune system is strong enough to protect you, you need to take care of it. The best way to do this is through a healthy and well-balanced diet. The presence of healthy foods rich in vitamins, minerals, and antioxidants in your diet, such as fruits, vegetables, and whole grains, seeds, and nuts, is essential for a healthy immune system. It is especially important when heading into cold and flu season.

Below are some of the best foods that you should include in your diet to provide your body with all the necessary nutrients needed for a strong immune system.

1. Red peppers 

They are an excellent alternative source of vitamin C and one of the best vitamin C-rich sources for fighting colds. The powerful effect of vitamin C comes from bioflavonoids that help your body produce white blood cells that cleanse your cells and tissues of toxins. Red pepper also is full of beta carotene and antioxidants that support your immune system helps build healthy mucus membrane tissue that defends against viruses and bacteria. The amount of vitamin C is greater than that in citrus. Besides vitamin C, beta carotene, and antioxidants, red pepper also contains a number of other essential and beneficial nutrients for the body and maintaining a healthy immune system. These are sodium, iron, and vitamins A, E, B1, B2, B6, zinc, and fiber. Red peppers can be consumed both raw and cooked. And the good thing is that frying and roasting preserve the nutrient content of red peppers.

2. Spinach

Spinach is great for your overall health. It contains many essential nutrients such as vitamin C and vitamin E, antioxidants, and digestion-regulating fiber. They all benefit the immune system. And as with red peppers and oranges, high levels of vitamin C in spinach help to prevent common colds and help reduce symptoms of sickness.


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3. Garlic

It is a common home remedy for the prevention of colds and other illnesses. Regularly eating garlic may help prevent the common cold or the flu, but you don’t have to eat garlic all year round. It is better to eat it from time to time and during the winter months. Garlic can help with a variety of problems like heart disease, high cholesterol, colds, and flu. Garlic contains compounds that help the immune system fight germs. The main active ingredient in garlic is allicin – which is released when you cut it and gives garlic its distinctive smell and taste because the allicin contains sulfur. And if you do get sick, eating garlic can reduce the severity of your symptoms and also can help you recover faster. By eating 2-3 garlic cloves per day, you can get all the benefits of it.

But in case you are like me and don’t like the smell of garlic, there is another way to increase your garlic intake – by taking a supplement. Garlic supplements can be found in different types – powdered garlic, garlic extract, and garlic oil. Supplement doses range from 600 to 1,200 mg per day, so be careful and stick to the recommendations.

4. Turmeric

This yellow spice is used for cooking, as a dye but also it is present in some alternative medicines. Turmeric has many benefits: improves the immune response, supports the immune system, improves liver function, assists weight loss, and prevents obesity, regulates cholesterol, and enhances brain function. Also, it has anti-inflammatory and antiviral properties and helps to fight the cold and flu. The main active ingredient in turmeric is curcumin, which gives all the powerful therapeutic properties.

You can add turmeric to your milk, salad, soup, smoothie or you can make turmeric tea. If you’re cooking with turmeric will be good to mix it with black pepper or oil, as this increases the bioavailability of curcumin. One of the best ways to eat turmeric is with some fat, plenty of black pepper, and curry powder. You can find turmeric in various types – raw turmeric, powder, supplements, and essential oil.

5. Ginger

It contains many important vitamins and minerals, and therapeutic compounds like gingerol, shogaol, paradol, and zingerone, and have antioxidant, anti-inflammatory, and antibacterial properties that have been linked to many unique health benefits. Ginger can help prevent nausea, fights fungal infections, protects against stomach ulcers, regulate blood sugar, blocks bacterial infections, promotes proper digestion, ease inflammation, lower cholesterol levels, improve brain function, prevent the accumulation of toxins, it’s able to cleanse the lymphatic system, enhancing weight loss and strengthens the immune system, prevents the symptoms of cold and flu and helps for quicker healing. You can find ginger in fresh, ground, or capsule form and also as an essential oil.

Ginger is my favorite immune booster. Every time I catch a cold or flu it helps me get healed quickly. I usually use it in two ways. I add it cut into small pieces in chamomile tea (sometimes with honey and lemon). Also, if I catch a cold or flu, I eat two tablespoons of shredded ginger with walnuts, honey, and lemon every morning (this is an extremely efficient combination).

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6. Citrus fruits

They are an excellent source of vitamin C, which is essential for good health, helps the body fight off infections, improves the function of the immune system, and may reduce the common cold symptoms. The amount of vitamin C in citrus is enviably high. Because vitamin C can’t be stored by your body, you need to incorporate foods that are rich in vitamin C every day. Oranges, mandarins, lemons, or grapefruit – all are good choices. Also, here I will mention kiwis and pineapple, which are a really good source of vitamin C too, even if they are not citrus.

If you dont like citrus, you can take vitamin C as a supplement.

Keep in mind that if you drink only citrus juice, you miss the benefit of the fibers contained in them.
7. Honey

This is one of the few products that do not spoil as it has a very high acidity that stops the bacteria completely and they can not survive in it. Besides, there is no moisture in it to feed them. Honey is a natural source of vitamins, minerals, and antioxidants. It has antibacterial and anti-fungal properties. There are many benefits for the body of raw honey: it helps cough and sore throats, strengthens the immune system, lowers cholesterol levels, cleanses the liver and colon from parasites, helps the development of beneficial bacteria in the intestine, improves blood circulation, relieves burns and promotes faster tissue repair, hydrates skin, gives energy and reduces fatigue. Also, honey helps break down fat in the body, although there are many more calories than sugar.

Honey used in the raw form, combined with other foods and drinks, or added in various recipes, effectively helps in the fight with various illnesses including cold and flu. My favorite combination during the winter months is green tea with honey. Since green tea also has many benefits for the body, drinking it with honey makes your immune system stronger. Green tea can be used as an alternative to black tea or coffee because it contains only a small amount of caffeine, but you can find green tea without caffeine too.

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8. Kefir

It is a fermented milk drink made by a combination of bacteria and yeast that interact with the milk to make a lightly fermented probiotic drink. It can be made from any type of milk, such as goat, sheep, cow, soy, rice, or coconut. So, even if you can’t tolerate having any dairy or you have a milk allergy, there are types of kefir that are still rich in probiotics and have all healthy benefits but are completely lactose- and dairy-free. There are two types of kefir are milk and water kefir. Milk kefir is made from cow, sheep, or goat milk and also from coconut milk. Water kefir is made from sugary water or coconut water, both of which do not contain any dairy, so and lactose-intolerant people can drink it.

This is one of the best probiotic foods with several important probiotic strains, which is where many of the kefir benefits come from. It also contains high levels of vitamin B12, calcium, magnesium, vitamin K2, biotin, folate, and enzymes. Kefir has many benefits to the body – boosts immunity, supports digestion, improves lactose intolerance, heals skin, improves allergies, builds bone strength, and more.

Kefir is widely available and there are many options for where to buy it, but it also can be made at home. There are many ways and recipes to use kefir. For example, you can use it in smoothies, or just can add fruits, honey, cinnamon, and vanilla to it.

9. Fiber

They are extremely beneficial to the body and should be taken with food every day. Unlike other nutrients like fats, proteins, or carbohydrates, which your body breaks down and absorbs, fiber isn’t digested by your body. Although the fibers are not absorbed by the body, they can seriously affect their ability to digest other types of nutrients. Daily fiber intake helps maintain a healthy weight, prevent diabetes, digestive problems, heart disease, and some types of cancer.

Types of fiber

There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water, and it changes as it goes through the digestive tract where it is fermented by bacteria. They slow down the digestion and absorption of nutrients, helping to maintain low cholesterol and blood sugar levels. Insoluble fiber does not dissolve in water, and as it goes through the digestive tract, it does not change its form. They contribute to a faster passage of food through the stomach and intestines and prevent the most common digestive disorders such as constipation or diarrhea.

Both types of fiber are important for the health of the digestive system and thus help maintain the good health of the body, including the maintenance of a good immune system. Both types of fiber are mandatory for daily intake, and the easiest way to do this is by consuming a variety of fiber-rich foods.

Best fiber sources

Excellent fiber sources of both types are oats, linseed, fruits, vegetables, barley, whole-wheat flour, wheat bran, and nuts. The best fiber-rich vegetables are broccoli, artichokes, spinach, turnips, potatoes, asparagus, tomatoes, cabbage, raw carrots. The best fiber-rich fruits are avocado, apples, pears, bananas, blueberries, strawberries, raspberries, cherries, figs, watermelon. Choose fresh, bright-colored fruits and vegetables, as they are usually richer in nutrients. Fruits and vegetables are good to be present daily in your healthy diet, as they contain vitamins, minerals, and other important nutrients that the body needs every day. Other fiber-rich foods such as oats, linseed, wheat bran, and even nuts it’s better to be alternated because they contain different fiber and nutrients and if they are consumed constantly they can overload the body.

Usually, I add just sugar and/or walnuts to my oats. Linseed is very delicious with yogurt. The recommended daily amount for linseed is 1-2 teaspoons. It can be added also to salad, juice, or to flour for cookies. There are two important things about nuts that need to be noted. The first is that raw nuts are much more beneficial to the body than roasted nuts. It is also very important to note that most raw nuts should be pre-soaked in water for several hours to become easier for the digestive system. The time for soaking varies with different types of nuts, usually between 2 and 12 hours. For example, almonds and hazelnuts have to soak for 8 – 12 hours and walnuts for 4-6 hours.

Added fiber

Another way to get more fiber is to eat foods like cereal, granola bars, or yogurt, with fiber added. With fiber supplements such as Metamucil, you can get some more fiber in case you need extra. There are some people that don’t feel good after eating foods with added fiber. If you need more fiber for some reason, consult your doctor to find the best option for you.

Fiber supplements don’t provide the variety of fibers, vitamins, minerals, and other nutrients that foods can do. So, maybe it will be better to add fiber supplements to your healthy diet and to try to eat a variety of fruits, vegetables, and other fiber-rich foods.


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10. Dark chocolate

Maybe it’s hard to believe (at least it was for me), but dark chocolate can be very helpful in fighting off a cold. It contains a concentration of theobromine, an antioxidant that has been proven to alleviate coughing. Theobromine may help to boost the immune system by protecting the body’s cells from free radicals. They can damage the body’s cells and may contribute to disease. The body produces free radicals when it breaks down food or comes into contact with pollutants. To be most useful, the black chocolate must be high in cocoa (minimum 80%).

Besides, the above-listed foods, don’t forget to include also mushrooms, peas, onions, oily fish, meat, and eggs.

The best way to keep a strong immune system and fight against cold and flu infections is through a healthy diet and natural remedies that boost the immune system and help your body cleanse toxins.

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8 thoughts on “10 Best Foods for Strong Immune System – how to increase your immunity”

  1. These are indeed very important nutrients with a lot of benefits. Now the turmeric is the big hit, however honey is my favorite especially for kids !
    thanks for sharing, great article. !
    -The handy journal-

    1. Everything you include in your diet is great and better for you. More is better for sure, because every different thing has different ingredients than the others. The Kefir is really good for the body, but it’s quite different taste, so it’s possible to not like it from the first try.?

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