Foods That are Good for Your Immune System

Foods That are Good for Your Immune System

Now more than ever, people are becoming conscious about what they eat. They’re not only spending more time exercising in gyms like Lifetime Fitness. They’re always looking for ways to boost the immune system so the body can fight diseases.

There are various ways to strengthen immune cells and support their critical functions. But it all starts with the gut. Experts say that up to 80% of the immune system is in the digestive tract which is all the more reason for us to focus on nutrition and foods that provide essential nutrients that boost the immune system.

That said, here are specific foods that you should incorporate in your diet.

Citrus Fruits

Oranges, lemons, clementines, grapefruits and other citrus fruits have high amounts of vitamin C, an antioxidant that fight free radicals. Every day we are exposed to a lot of people who may carry with them viruses. You need vitamin C regularly to prevent yourself from getting sick.


Papaya contains approximately 88.3 mg of vitamin C per cup. Not only that, it also has  papain, a digestive enzyme which helps in the protein break down in our gut to prevent bloating and constipation.


Kiwis activate the body’s 5 health defense systems including immunity. This fruit also contains antioxidants, vitamin C, fiber and potassium.


Elderberry extract from its flowers and berries has been found to support immune activity and fight infections. This fruit is a rich source of antioxidants to fight against viruses and other harmful microorganisms.


Known to many as a superfood, acai has high amounts of antioxidants, polyphenols, vitamins and minerals to protect against oxidative stress, metabolic syndrome, cardiovascular disease, neurodegenerative processes due to old age.


Not many people know how nutritious and beneficial watermelon is to our health. It’s high in lycopene, antioxidants and vitamins. It also contains citrulline which becomes nitric oxide, a compound that enhances athletic performance and boosts endothelial function.

Red peppers

Red bell peppers have lycopene and beta-carotene which play a role in the prevention of disease. It also has anti-inflammatory properties as well as vitamin C.


Broccoli is rich in vitamin C and zinc, as well as sulforaphane which has been discovered to enhance the activity of T-cells, essential immune cells that reduce inflammation in the body. It also has phytonutrients that enhances immune regulating cytokines in the blood.


Spinach is rich in vitamin K, as well as antioxidants and lutein. It’s a hydrating food that not only protects the immune system, but is also very nutritious.


Mushrooms have long been studied for their medicinal properties. These nutrient dense foods contain antiviral and antibacterial properties. They are also an excellent source of zinc, magnesium and selenium.


Almonds are rich in vitamin E, which aids immune cells. They are an excellent source of protein too.


Shellfish are an excellent source of zinc (75mg per 3 ounce of oysters). Zinc boosts the immune system and also regulates blood sugar levels.

Sunflower seeds

Sunflower seed has antioxidants and healthy polyunsaturated fats. It is also rich in magnesium, zinc, copper and selenium.


Yogurt is some of the best foods to boost your overall health. It produces antimicrobial compounds in the gut to fight bad bacteria, viruses, fungi and infections.


Miso is a Japanese food made of soybeans fermented paste. Just like yogurt it can keep your gut healthy. It also promotes cardiovascular health and prevents stress.

Green Tea

Green tea has strong anti-inflammatory bioactives that aid in strengthening the immune system and preventing chronic inflammation. It also has polyphenols that prevent diseases and protect the brain. The EGCG in green tea has been discovered to be a hundred times more potent than vitamin C.

Watch this video to know more about the benefits of Green Tea:

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