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10 Foods that Improve and Boost Your Immune System

Did you know that what you eat can have a big impact on your immune system?  If your immune system is compromised, chances are you’re battling the flu or another virus. But there are ways to boost your immune system and ward off disease. According to research, certain foods can help the body fight infection and may even help ward off disease.

Garlic/Garlic Oil

Garlic contains antiviral, antibacterial, and antifungal properties that help support the immune system.


  • Salmon is an excellent source of omega-3 fatty acids, which are essential nutrients that help build and maintain your immune system. These fatty acids have been shown in research to support optimal immune function and reduce inflammation.
  • Eggs are a great source of high-quality protein, which can help support immune function. They contain nutrients like choline, which is important for liver function.
  • Turkey contains selenium, a mineral that is important for immune function.


This super fruit is loaded with antioxidants and vitamins, and studies have shown that blueberries can reduce inflammation, boost our immune systems, and may even have some cancer-fighting properties. Eating blueberries is an easy way to get an extra dose of antioxidants every day.

Olive Oil

Olive oil is packed with healthy fats and other nutrients, and, among other things, it is known for its antibacterial, antiviral, antimicrobial, and anti-inflammatory properties which can help to ward off illnesses and infections.


While many foods help your immune system fight off common colds, a handful of foods can actually boost your immunity beyond the norm. Papaya, in particular, is well-known for this. While papaya is chock-full of immune-boosting nutrients, many people are unaware that it can be consumed in capsule form, making getting the benefits of this food even easier.


Garlic is one of the most famous foods in the world for a reason: it’s packed with nutrients and can be used to treat a variety of health conditions. Luckily, garlic is also super delicious and relatively easy to add to your diet. According to researchers, garlic has a variety of benefits, including improving cardiovascular health, lowering cholesterol, and fighting cancer. But it’s also been touted as a natural way to boost the immune system and prevent colds and flu.

Tomato/Tomato Sauce

Eating tomatoes truly is a powerful way to improve your health. Tomatoes are a great source of lycopene, an antioxidant that fights oxidative stress or damage to the cells caused by free radicals. Plus, tomatoes contain other phytonutrients, such as phytoene, phytofluene, phytofluavin, and vitamin C, vitamin B6, niacin, potassium, and magnesium. Lycopene is particularly beneficial for heart health, but tomatoes also contain compounds that support the immune system.


Have you ever wondered why so many people swear by yogurt? Are you wondering why yogurt, of all things, should be on a list that claims to boost your immune system? Well, here’s the deal. Yogurt is filled with probiotics, which are great bacteria that help improve your gut’s balance of good and bad bacteria. These bacteria also reduce inflammation and help your immune system function in a healthy way. And, unlike antibiotics, probiotics don’t wipe out the good bacteria in your gut.


Mushrooms are perhaps best known for their flavour, and as cooks, we love to cook with them. But did you know that mushrooms are also known as being one of the most nutritionally complete foods out there? For example, did you know that containing protein, fat, vitamins, minerals, and fiber, they’re also a great source of antioxidants? All these things show that it’s well worth thinking about making mushrooms part of your diet.

Green Tea

Think again if you thought green tea was pretty much a magic potion. There are studies proving its health benefits include boosting your metabolism and helping you lose weight. However, that’s not all. Green tea is also considered a great nutritional supplement, and as an added bonus, it might improve your immunity.

The immune system is your body’s defence system, therefore you should make sure to eat foods packed with nutrients to help fight infections and disease to ensure that your body is as happy and healthy as it possibly can be. 

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