7 Foods to Boost Your Immune System

03 December, 2018
Your immune system needs to be at 100% all year round to fight infection and other health problems. Strengthen it by making these foods a part of your diet.

Maybe strengthening your immune system only crosses your mind in the winter. However, you need a strong, healthy immune system all year round.

Along with staying away from stress and sleeping better, what you eat plays an important role in preventing illnesses from invading or developing any further.

Today, we’ll tell you what foods to add to your diet to avoid getting sick and boost your immune system.

Food and your immune system

Your immune system protects your body from disease

The food you eat has a big impact on your immune system, for better or for worse.

If you eat a diet that’s too high in refined flour, fat, and sugar, your body’s defenses probably won’t get any stronger. This type of diet may even allow viruses and bacteria in.

On the other hand, if you eat healthy foods like in-season fruit or vegetables, your body will be preparing itself to fight illness-producing microorganisms.

Besides controlling your weight, eating less fat will make your immune system function better.

Want to learn more? 7 Ways to Strengthen Your Immune System

What foods should I eat to boost my immune system?

Eating well is good for you for many reasons, but especially if you want to avoid getting sick.

A balanced diet gives your body the vitamins and minerals it needs to fight cellular ageing and free radicals.

At the beginning of every season, you should get ready and take the necessary steps to strengthen your defenses and not get sick.

Foods that need a place in your diet if you want to avoid the flu, colds, and sore throats (among other illnesses) are:


Your grandmother has probably told you to drink ginger tea to help with the symptoms of the flu or nasal congestion. She wasn’t wrong!

This root is often used in Asian gastronomy, and it’s very good for you. Ginger has been a part of natural medicine for centuries.

Ginger works to help fight infections and improve cellular health thanks to its antioxidants.

To enjoy the benefits of this root, you can sprinkle it onto your food or make a tea out of it.


  • 1 cup of water (250 ml)
  • 1/2 teaspoon of grated ginger (2 g)
  • 1 tablespoon of honey (25 g)


  • Heat the water. Once it boils, add the ginger.
  • Let boil for 5 minutes, remove from heat, and cover.
  • Filter and sweeten with honey. Drink as hot as possible.


This is another element used by bees in their daily life (in this particular case, it’s used to cover the hive).

Propolis is a food that is very high in amino acids, vitamins, essential oils, and bioflavonoids. All of this means that it might be beneficial to health.

Some people recommend eating propolis is recommended in the case of frequent respiratory issues or when your immune system goes down for some reason (could be a family problem, a lot of stress, depression, etc.) and you’re more vulnerable to getting sick.

Chicken soup

Chicken soup can help your immune system.

Here’s another home remedy our grandmothers gave us when we were little and had the flu.

Hot chicken broth or soup has the ability to reduce nasal congestion and comfort you when you have a cold.

Since it elevates body temperatures, it loosens up secretions. It also keeps you hydrated.


Yogurt contains different “good bacteria” in charge of regulating intestinal flora while also protecting your immune system.

Along with yogurt, we recommend having kefir or other fermented foods. The probiotics in these products fight viruses and bacteria.

Green tea

The most common tea in Asia offers your body potent antioxidants called polyphenols. They have the ability to boost your immune system.

The catechins (another component of tea) can help against the flu virus. To enhance green tea’s powers, we recommend sweetening it with honey.


Garlic can help your immune system.

A garlic clove a day keeps the doctor away! Have you ever heard this one?

Along with a distinctive, strong flavor and smell, garlic contains sulfuric compounds like allicin, which boosts your immune system.

You can use it in all kinds of recipes and enjoy its powerful goodness to fight the flu, colds, and sore throats.

Check out this article: The Incredible Benefits of Garlic and Honey on an Empty Stomach


It’ll make you strong like Popeye and also keep you from getting sick.

Spinach is a superfood you can eat in a multitude of ways: in tarts, smoothies, fillings, salads…

This tasty leafy green is a great source of Vitamin C and folic acid, which is why it strengthens your immune system and repairs your cells.

There’s even more: it keeps your body hydrated and increases your energy levels.

Principal image courtesy of wikiHow.com

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