15 Foods to Boost Your Immunity

Now is a great time to support your immune system.

Cold weather is coming. With the change in temperature, we also have to contend with illnesses, cramped quarters, and the potential for a spike in Covid-19 infections.

Our immune systems are pretty well equipped to handle many situations, but right now they could probably use a boost.

Boosting your immune system periodically by ingesting certain foods can be helpful for anyone. However, permanently increasing your immunity by regularly ingesting certain foods is a better tactic.

Much like working out, changing your diet as a habit instead of a fad is the best way to live a happier and healthier life. Long term life changes can create long term benefits, and creating a habit only really takes 33 days.

Everyone knows that probiotic yogurt helps your immunity, but there are plenty of other foods in other food groups that help to create a balanced immune system. Here are a 15 foods to try and incorporate into your diet regularly.


Red Peppers- Red peppers contain beta carotene and lycopene, antioxidants that help fight inflammation and disease.

Broccoli- Because it contains vitamin C, zinc, and a chemical called sulforaphane, broccoli helps boost immunity.

Sweet Potato- The Vitamin A in sweet potatoes can help fight multiple infectious diseases.


Papaya- Papaya is chock-full of vitamin C and digestive enzymes which help support the GI tract.

Citrus Fruits- Oranges, grapefruits, lemons, and limes contain high levels of vitamin C, which help to banish free radicals and other disease causing agents.

READ MORE: Three Strange Foods To Promote GutĀ Health

Kiwi- Kiwi contains fiber, potassium, antioxidants, and vitamin C, which help all five health defense mechanisms in the body.


Poultry- Chicken and turkey contain all nine essential amino acids, which protect against disease and inflammation.

Shellfish- Shellfish are a good source of zinc, which helps balance out blood levels.

Almonds- Nuts like almonds are great for enhancing the immune system, as well as vitamin E.


Green Tea- Green tea is a natural anti-inflammatory, and contains polyphenols that protect the brain.

Water- Hydration is essential for all bodily functions, especially gut health and immunity, so drink as much as possible!

Pomegranate with Acai- Pomegranate contains the same amount of polyphenols as red wine, which can help protect the gut and brain.


Yogurt- Fermented foods like yogurt create compounds that fight bacteria, fungi, viruses, and infections.

Miso- Fermented soybeans have similar benefits to yogurt regarding the immune system, and help promote cardiovascular health.

Turmeric- Turmeric has anti-inflammatory, antioxidant, and antimicrobial properties, which are great for the gut.

Published by karenmsutton

HSS Orthopaedic surgeon in sports medicine | Mother of 4 amazing children | Team physician for USA Women's Lacrosse | ACL injury expert

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