Top 16 Immune-Boosting Foods and Recipes
Quick summary
Whether you’re combatting a cold or fighting a flurry of sneezes and sniffles, adding more immune-boosting foods can make a big difference.
Many of these foods are high in vitamins, minerals, and antioxidants that can ease inflammation, promote healing, and help get your immune system back up and running again.
In this article, we’ll take a closer look at some of the best foods for the immune system and how they can impact your health.
Plus, we’ll also cover a few immune-boosting recipes so you can start incorporating a few of these ingredients into your diet today.
1. Garlic
With its powerful medicinal properties, garlic has definitely secured its slot as one of the best foods to build the immune system.
Much of this is thanks to allicin, a compound produced when fresh garlic is cut or crushed.
In studies, garlic extract has been shown to boost the function of immune cells, decrease the severity of cold and flu symptoms, and protect cells against oxidative damage.
2. Kale
Not only is kale a powerhouse of nutrition, but it’s also one of the top immune-boosting foods you can add to your diet.
In fact, it’s brimming with antioxidants like beta-carotene, manganese, quercetin, and kaempferol.
Plus, it’s an awesome source of vitamin C, packing 22% of the recommended Daily Value (DV) into a single one-cup serving.
Studies show that getting enough vitamin C in your daily diet can ease symptoms and decrease the duration of respiratory infections, including the common cold.
3. Broccoli
Closely related to other cruciferous veggies like cabbage, kale, cauliflower, and arugula, broccoli has a lot to offer in terms of nutrition.
In addition to providing a hearty dose of vitamin C, vitamin K, folate, and fiber in each serving, it’s also rich in flavonoids, polyphenols, and antioxidants like kaempferol and sulforaphane.
And interestingly enough, human and test-tube studies show that broccoli can even lower markers of inflammation and ramp up the activity of immune cells in your body.
4. Oranges
Oranges are often hailed as one of the top foods that boost the immune system, and for good reason.
These power-packed citrus fruits are loaded with vitamin C and antioxidants, both of which can help fight cell damage and keep your immune system running smoothly.
Oranges are especially high in hesperidin, a chemical that’s been shown to possess potent anti-inflammatory and antioxidant properties.
If you’re looking to spice it up, other citrus fruits like mandarins, clementines, and grapefruit are other immune-boosting foods worth adding to your diet.
5. Berries
Berries like strawberries, blueberries, and blackberries are both nutritious and delicious.
In addition to being a stellar source of vitamin C, they’re also a good source of quercetin, a natural plant pigment with big benefits for immunity.
According to a review in Nutrients, both human and animal studies have found that quercetin can reduce inflammation, enhance immunity, and promote healing.
6. Spinach
Not only is spinach often considered one of the healthiest foods on the planet, but it’s also one of the best immune system booster foods too.
Spinach is rich in a number of important nutrients, including magnesium, a micronutrient that is essential to the function of the immune system.
According to one review, a deficiency in magnesium can rev up your body’s response to immune stress, leading to increased inflammation and damage to your cells.
7. Tomatoes
In addition to being one of the top immune-boosting foods, tomatoes are also one of the most versatile and nutritious ingredients that you can add to your diet.
Each serving of tomatoes is brimming with key micronutrients like vitamin C, potassium, folate, and vitamin K, along with vitamin A, a fat-soluble vitamin that helps regulate immune function.
Plus, they’re high in lycopene, a plant pigment that supplies the tomato with its vibrant color and antioxidant effects.
8. Kefir
Kefir is a creamy, fermented beverage that is packed with probiotics.
Probiotics are a type of beneficial bacteria that can enhance the health of your gut microbiome, a community comprised of trillions of microorganisms housed right in your digestive tract.
Studies show that probiotics can help regulate immune function, which may be especially beneficial in the treatment of inflammatory conditions like eczema, allergies, and certain viral infections.
9. Zucchini
Zucchini is a type of summer squash that is healthy, nutritious, and easy to enjoy in a variety of different recipes.
What’s more, zucchini is also one of the best immune-boosting foods, thanks to its content of key nutrients like vitamin A, vitamin C, and manganese.
This delicious veggie also boasts a good amount of antioxidants, including carotenoids like beta-carotene, lutein, and zeaxanthin, all of which can protect against cell damage and inflammation.
Be sure to leave the skin on to maximize the immune-boosting benefits.
10. Ginger
Doubling as both a medicinal spice and one of the best foods for the immune system, ginger has been used throughout history to treat a variety of ailments.
Not only can it help settle the stomach and relieve nausea and morning sickness, but ginger has also been shown to alleviate pain, decrease inflammation, and block the growth of bacteria.
11. Sweet potatoes
Sweet potatoes are a great source of fiber, antioxidants, and essential nutrients like vitamin C, vitamin B6, and manganese.
They’re also loaded with vitamin A, which is responsible for maintaining immune function and strengthening the lining of the gut to protect against illness and infection.
Interestingly, a 2010 animal study actually found that vitamin A deficiency could impair antibody responses and increase inflammation in your gut.
12. Salmon
Rich in protein, potassium, and B vitamins, salmon is one of the best immune-boosting foods that you can add to your diet.
It’s also jam-packed with omega-3 fatty acids, a type of fat that’s been extensively studied for its ability to fight inflammation and protect heart health.
Besides salmon, other fatty fish like tuna, anchovies, mackerel, and sardines are other good options to ramp up immune health.
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13. Kiwi
Although they may be small, kiwis are chock-full of vitamins, minerals and antioxidants that can help support immune function.
In particular, kiwis are high in vitamin C, vitamin E, potassium, and fiber, plus phytochemicals that can boost heart health and protect against damage to your cells.
One review conducted by the Institute of Food, Nutrition and Human Health at Massey University even noted that kiwis could reduce the incidence and severity of cold and flu-like illnesses, especially in at-risk populations.
14. Chickpeas
Chickpeas (aka garbanzo beans) are a type of legume that have been associated with a number of powerful health benefits.
Beyond bumping up your intake of protein and fiber, chickpeas are also rich in magnesium, folate, and iron, along with an array of other important nutrients.
Plus, studies show that adding chickpeas to your diet could enhance the health of your gut microbiome to support both digestive health and immune function.
15. Limes
Similar to lemons, oranges, clementines, and grapefruit, limes are an antioxidant-rich citrus fruit that serve up some serious benefits when it comes to immune function.
Besides supplying a good chunk of vitamin C in each serving, limes are also a good source of phytochemicals like limonoids, flavonoids, and flavones.
Even more impressive, test-tube studies have found that certain compounds extracted from limes could boost immune function and prevent the growth and spread of cancer cells.
16. Green tea
It’s not secret that green tea is good for your health.
Made from the leaves of the Camellia sinensis plant, green tea contains a wealth of polyphenols and catechins including epigallocatechin-3-gallate (EGCG).
According to a study in Food & Function, EGCG can improve the function of immune cells in your body to ensure that your immune system is able to work efficiently.
Immune-boosting recipes
Ready to start incorporating more immune-boosting ingredients into your diet? Here are a few tasty recipes, featuring some of the top foods to increase immunity:
Conclusion
What you put on your plate can have a major impact on your immune health.
In fact, many ingredients contain specific vitamins, minerals, healthy fats, and antioxidants that have been shown to decrease inflammation, fight oxidative stress, and enhance immunity.
Incorporating a few of these foods to strengthen your immune system into your daily diet is a great strategy to boost your body’s natural defense system and stay healthy year-round.
For best results, be sure to enjoy these foods to increase immunity as part of a healthy, well-rounded diet rich in a variety of whole foods.
