19 Foods and Supplements for the Immune


Add These Foods and Supplement to Your Diet Plan

The immune system is the defense of the body. When the defense is strong, the body is able to fight off illnesses and diseases. When treating any illness, strengthening the immune system first would help speed up the treatment process.

The immune system comprises proteins, organs, tissues, and cells. They work hand in hand to carry out bodily functions such as fighting off pathogens that cause illnesses and generating general wellbeing. When the body defense notices a foreign body that has the tendencies of attacking the body, it launches an immune response and attack. It releases antibodies that combat the pathogens and kill them on the spot. A really strong immune system keeps you healthy and ensures the safety of your health. A number of factors have been discovered to boost the immune system. Some of these factors include foods and fruits, which would be discussed in this article.

Immune System Foods

Generally, eating a balanced diet helps strengthen the immune system. However, some specific foods and fruits have been naturally programmed to serve this purpose. The following are foods and fruits that help boost the immune system.


Turmeric is not only a cooking spice but has proven itself to be home and natural remedy for various illnesses. It is used as alternative medicine. Turmeric naturally contains immune system-friendly properties. Ingesting it provides your immune system with premium protection. It improves the immune system response and its activeness in carrying out its functions. Asides from these, it also contains anti-inflammatory and antioxidant properties.

Certain Fishes

Tuna, salmon, and other oily fishes have high omega 3 fatty acids contents in them. Omega 3 fatty acid is an essential oil that boosts the immune system and protects the body against infections. Reasonable amounts of omega 3 fatty acids can be gotten from omega 3 supplements. However, it is best to opt-in for the natural sources of omega 3 fatty acids.

Studies have shown that prolonged intake of omega 3 fatty acids help beat down rheumatoid arthritis risks. Rheumatoid arthritis is an anti-immune condition that happens when the immune system gets confused and is not able to identify body-friendly components and attack them in the process. Omega 3 helps the immune system function properly by removing every form of mistaking friendly body compound for harmful ones.


Broccoli is a rich source of vitamins, and one of the most common vitamins found in broccoli is vitamin C. Asides from this, its antioxidant properties are very high, and this makes it a perfect vegetable to be consumed on a daily basis to boost and strengthen the immune system.


Sweet potato specifically, just like broccoli, contains high levels of the vitamin, and the most common vitamin found in sweet potatoes is vitamin A. Sweet potato is also rich in a compound known as beta carotene. It is the compound responsible for the orange color of sweet potatoes. This beta carotene property helps protect the human skin from harmful rays from the sun, as well as keeping the skin healthy.


Blueberries contain flavonoids that have antioxidant properties that boost the immune system. According to research, flavonoids play important roles in defense of the respiratory tracts. This automatically led to the discovery of the fact that people who eat flavonoids rich foods have fewer chances of developing common colds and upper respiratory tract infections than those who did not.


Spinach contains essential antioxidants and immune system boosters such as;

Vitamins C and E are popular vitamins that protect the immune system. On the other hand, flavonoids help protect you from developing common colds and other respiratory tracts infection.


Ginger has proven not only to be a food spice but also a medicinal, home, and natural remedy that treats various illnesses and eases symptoms. Ginger has, over the years, become a healthy ingredient in many medicines. Ginger is a natural antibiotic, contains a number of anti-inflammatory and antioxidant properties that offer numerous health benefits.

Sunflower Seeds

Sunflower seeds are rich sources of antioxidants and vitamin E. These properties help contribute to the strengthening and support of the immune system. It is also known to be effective in the combat of free radicals that are capable of damaging the cells and causing illnesses.

Dark Chocolates

Dark chocolates, just like blueberries, contain immune system-friendly antioxidants that help the body and immune system combat free radicals. Free radicals are mostly created by the body during food breakdown or when it comes in contact with contaminated edibles.  These free radicals have the capability of damaging the body cells as they can contribute to illnesses. Dark chocolate provides the antioxidant known as theobromine that helps combat these free radicals and protects your body cells from damage and illnesses.

It is important to eat dark chocolate with caution as it contains saturated fat and calories, despite its immune system friendliness.


A picture of nutsAlmonds, just like sunflower seeds, are rich sources of vitamin E. They also contain nutrients like fiber, manganese, and magnesium. Consuming almonds regularly can boost your immune system and keep you healthy.

Red Bell Pepper

In order to avoid the sugar in citrus fruits, red bell pepper is an excellent substitute for citrus in terms of vitamin C. Vitamin C is a major vitamin that preserves and protects the immune system. Roasting and frying red bell pepper preserve the nutrients as much as boiling and steaming.


Orange contains vitamin C and can be a good option to turn to when you have a developing cold. Oranges are known to improve the functions of the immune system.


Garlic, just like ginger and turmeric, is not just a food spice. It is known since time immemorial to be a natural remedy for various illnesses especially cold. It contains a property known as allicin that helps lower the tendencies of developing cold.

Green Tea

Green tea is an easy substitute for liquid beverages that contain high caffeine, like coffee and black tea. Green tea has a small quantity of caffeine and can be drunk to support and strengthen the immune system.


Yogurt contains properties that help strengthen the immune system and helps the body fight off illnesses. It also contains vitamin D that fortifies the body against sicknesses. Yogurt is a natural defense against infections.


Pawpaw is loaded with vitamin C, which plays an important role in support of the immune system and defense of the body. It also contains a digestive enzyme known as papain that possesses anti-inflammatory properties. Other nutritional contents of pawpaw are potassium, folate, and magnesium, all of which are beneficial to the health.


Eating chicken soup when you are ill can help improve your condition and helps to make you feel better. This soup helps reduce inflammation and symptoms of a cold.


Shellfish contains zinc, and zinc is a property that helps the immune system function properly. Shellfishes that have high zinc include;

  • Oysters
  • Crabs
  • Mussels
  • Lobsters


Being a fermented drink that contains body-friendly bacteria, the kefir drink is essential for the boost and strengthening of the immune system. It is an essential drink that is beneficial to the health. Drinking it can support the immune system better than those who do not.  Consuming kefir drink regularly can result in one or more of the following;

  • Inflammation reduction
  • Bacteria combat
  • Improved antioxidant functions

Effects of A Weak Immune System

The major effects of a weak immune system illness and infection. They cause health issues like;

  • Pneumonia
  • Meningitis
  • Skin infection
  • Bronchitis
  • People with a low immune system may also experience the following;
  • Autoimmune confusion and disorders
  • Internal organs inflammation
  • Anemia
  • Digestive problems
  • Diarrhea, loss of appetite, and abdominal cramps
  • Developmental delays in children.

Lifestyle Immune System Boosters

Asides from food, some identified lifestyles can contribute to a stronger immune system. These lifestyle factors include;

  • Quitting smokingracism
  • Active engagement in physical exercises
  • Maintaining a healthy weight.
  • Quitting alcohol
  • Adopting a healthy sleep habit
  • Reducing stress
  • Practicing hygiene
  • Washing of hands and fruits before eating
  • Avoiding contaminated foods

In conclusion, the immune system helps defend the body against illnesses and infections. Boosting of the immune system can be done by a number of factors. However, the most effective natural and zero side effects immune system boosters are foods and fruits. Other lifestyle factors help boost the immune system as well. Adopt a healthy diet, sleep routine, and personal hygiene. These factors are enough to keep your immune system strong all year long.