10 Foods that Help to Fight Infections

By adding certain products to our diets, we can strengthen our immune system which will better help us to fight infections and many other illnesses
10 Foods that Help to Fight Infections

Last update: 26 May, 2022

When the cold months start, we must be very careful about not getting sick. Viruses and bacteria are everywhere and colds, tonsillitis, and bronchitis are common. Also, if our immune system is not in good condition, we can suffer from other infections, such as fungi.

In this article, we want to share which foods can help you to fight infections.

Which foods prevent and treat infections?

To be able to fight infections and illness that you can catch at any time of the year, we recommend that you increase the following foods in your diet:

1. Ginger

fight infections with ginger

Ginger is a root that is extremely beneficial for our defenses. It has an antibacterial effect and is a potent antibiotic that helps the body to fight against colds or pharyngitis.

  • Consume it in small quantities, whether grated in meals (for example, salads) or in herbal teas.
  • If you combine it with honey, the result will be even greater.

2. Yogurt

This dairy product has “good” bacterias called probiotics that treat infections caused by yeast. These appear when there’s an imbalance between the beneficial and harmful bacteria in the body.

  • Eating a yogurt for breakfast or as a mid-morning snack, for example, can help you get all of its benefits.
  • We recommend that you choose natural Greek yogurt without sugar or flavors to help speed up recuperation.

3. Fermented foods

Fermented foods

In this group, you can find kefir and sauerkraut, as well as some canned foods (such as pickles or pickled olives).

  • They contain probiotics similar to yogurt. 
  • During the fermentation process, digestive vitamins and enzymes are created. When eaten, the body reduces inflammation and allows for detoxication. 

4. Garlic

Garlic is a superfood that should not only always be in the kitchen, but also on our plates.

It’s a potent antibiotic that can face any type of infection, whether it is consumed with our meals or used as an external remedy.

The components that are in charge of giving it its well known flavor are also those that effectively treat problems caused by viruses, bacteria and yeast.

  • You can eat it as a raw garlic clove in the mornings or add it to your favorite recipes.

5. Cinnamon


This delicious spice that we mainly use for adding flavor and aroma to coffee or pastries contains a large amount of antioxidants and minerals such as calcium, fiber, iron and magnesium.

  • A pinch of cinnamon a day is perfect to strengthen the immune system.
  • It also allows us to benefit from its main (anti-fungal, antiviral and antibacterial) properties .
  • Cinnamon is even recommended for treating inflammatory diseases such as arthritis, rheumatism or diabetes.

6. Grapefruit

Grapefruit is a great source of vitamin C that has the ability to fight viral and bacterial illnesses.

Also, grapefruit eliminates infections caused by yeast and allows for faster recovery. 

Thanks to its components, the cells “work” faster to eliminate and control bacterial invaders.

If you tend to get sick as soon as winter starts or because of temperature changes, we recommend that you increase your consumption of not only grapefruit, but other citric fruits like oranges and lemons.

You can also eat other fruits that are rich in vitamin C like kiwi and strawberries, for example.

7. Turmeric


Similar to cinnamon, this yellowish-colored spice that is used in rice dishes and is common in traditional Hindu recipes has the ability to reduce the symptoms of infections.

Curcumin (its main ingredient) also helps your bones and joints, making it ideal for those who suffer from arthritis, for example.

In addition, turmeric helps to maintain liver health. You can’t forget that when the hepatic system isn’t functioning correctly, we’re more prone to illnesses.

8. Whole grains

Unlike refined grains (the white colored ones), whole grains do not cause inflammation in the body. As a result, there is less of a risk of developing illnesses.

Whole grains keep all of their nutrients and have a low glycemic index. This keeps our blood sugar levels from increasing.

When the opposite occurs, our body responds by encouraging the entry and growth of viruses, bacteria and yeasts.

9. Leafy green vegetables

Green leaf vegetables

Chard, spinach or lettuce are great allies when it comes to strengthening the immune system and keeping us from getting sick or suffering from infections.

Try to eat them raw to get all of their benefits.

10. Berries

In addition to their bright colors, one of the properties that berries have is the amount of nutrients that they offer.

They’re a fruit group with a lot of variety that include the following fruits:

  • Blueberries
  • Cherries
  • Raspberries
  • Gooseberries
  • Sour cherries
  • Blackberries

They are small in size, but very nutritious. They are picked from shrubs and contain polyphenols, phytochemicals and flavonoids that strengthen your defenses. 

A handful a day, whether at breakfast, mid-morning or as dessert, is ideal for helping to say goodbye to infections.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.