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Back to Reviews Best non-alcoholic beer Best non-alcoholic spirits Best non-alcoholic fizz Best hot chocolate Best coffee beans. But eating the right food not only helps you stay lean but boosts your immune system too.

Immunity system is the defense mechanism of our body. When a foreign body or germs enters your body, your body activates its immune system to kill that foreign body or germs.

White blood cells WBC play an important role in the immune system. Moringa Drumstick leaves is highly nutritious and exhibits many properties like anti-inflammatory, anti-bacterial, antioxidant, etc. Studies imply that Moringa leaves might act as an immune booster against many viral infections such as COVID An immune-boosting food includes a combination of vitamins, minerals, proteins, antioxidants, and other compounds which boosts your immunity.

Here are some immunity boosting foods or foods to enhance immunity —. We all make weird faces whenever they listen to these names. But remember, these amazing veggies are full of antioxidants, vitamins vitamin A, C, E , minerals, and fibers. These nutrients increase the infection-fighting ability of our immune system.

Green vegetables provide a bioactive compound to enhance the immunity of the guts and are considered immune system booster foods. Always try to eat these veggies raw or minimally cooked to retain its nutrients. The powerful antioxidant is a key to a healthy immune system.

Vitamin E containing nuts like almonds, walnuts, and cashew are great antioxidants to keep you fit. Eat a handful of almonds to stay healthy. They are also high in proteins and fats which keeps the energy levels high for a longer time.

Ginger and Garlic are incredibly famous herbs for their flavor and medicinal properties. Both have been used as a medicine for cough and cold. Ginger is loaded with gingerols, paradols, sesquiterpenes, shogaols, and zingerone which are powerful anti-inflammatory and antioxidants to boosts your immunity.

Garlic contains allicin which reduces the risk of getting cold. Enhance your meals with a boost of color and nutrients using sweet potato in stews, roasted in the oven, either alone or with other vegetables, or steamed.

Garlic has been used in traditional medicine to prevent or treat diseases. Due to different bioactive molecules, garlic compounds can help with DNA repair, slow the growth of cancer cells and reduce inflammation.

Garlic is rich in phytochemicals, inducing many health benefits, with anti-inflammatory and immunomodulatory properties. Garlic is largely used as a flavoring in many Asian and Mediterranean cuisines.

Yogurt and other probiotic foods help build up a healthy microbiome, playing a key role in immune function. Diet can determine which kinds of microbes live in our gut.

Probiotic foods —such as yogurt with live active culture, kombucha, sauerkraut, tempeh, miso and fermented vegetables — contain live active bacteria. Including some of these natural probiotics in your eating pattern will help boost your immune system.

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Remember, Vitamin C is water soluble-meaning consuming extra amounts of it will only be flushed out in your urine. So how much of each micronutrient is required and where in your diet can you find them?

Sweet potato, greens, broccoli, carrot, pumpkin, tomato, apricot, eggs, milk, cantaloupe. Tuna, salmon, chicken, turkey, sweet potato, bananas, spinach, avocado, chickpeas, pistachios. Dark green leafy veggies, nuts, beans, peas, dairy, eggs, seafood, whole grains, fortified cereals.

Beans, nuts, crab, lobster, fortified cereals, whole grains, dairy, oatmeal, chickpeas. Sunflower seeds, almonds, lentils, dried apricots, asparagus, turnip greens, mushroom, dark chocolate.

Fortified cereals, chicken, lentils, beans, chickpeas, green peas, eggs, nuts, spinach, rice, tuna. The immune boosting properties are in numerous foods, so eat a diet rich in a variety of fruits, vegetables, whole grains, and lean protein.

Unless you are actually suffering from a deficiency, taking extra supplementation is not necessary, and in this case, more does not mean better.

Skip to the end of the utility bar UNC School of Medicine. UNC Chapel Hill UNC Health Intranet Login. Skip to main content UNC Lineberger Comprehensive Cancer Center Nutrition Program. Search this site Search UNC School of Medicine. Eat a diet high in fruits, vegetables, and whole grains, and low in saturated fat.

Exercise regularly. Maintain a healthy weight. Turmeric is a yellow spice that many people use in cooking. It is also present in some alternative medicines.

This is due to the qualities of curcumin , a compound in turmeric. According to a review , curcumin has antioxidant and anti-inflammatory effects. Salmon, tuna, pilchards, and other oily fish are a rich source of omega-3 fatty acids.

According to a report , long-term intake of omega-3 fatty acids may reduce the risk of rheumatoid arthritis RA. RA is a chronic autoimmune condition that occurs when the immune system mistakenly attacks a healthy part of the body.

Broccoli is another source of vitamin C. It also contains potent antioxidants, such as sulforaphane. For these reasons, it is a good choice of vegetable to eat regularly to support immune system health.

Sweet potatoes are rich in beta carotene , a type of antioxidant that gives the skin of the potatoes its orange color. Beta carotene is a source of vitamin A. It helps to make skin healthy and may even provide some protection against skin damage from ultraviolet UV rays.

Spinach may boost the immune system, as it contains many essential nutrients and antioxidants, including :. Vitamins C and E can help support the immune system.

Research also indicates that flavonoids may help to prevent the common cold in otherwise healthy people. People use ginger in a variety of dishes and desserts, as well as in teas. According to a review, ginger has anti-inflammatory and antioxidative properties and is likely to offer health benefits.

However, more research is necessary to confirm whether or not it can effectively prevent illness. One review looked at whether taking garlic supplements containing allicin reduced the risk of getting a cold.

The group of participants taking a placebo had more than double the number of colds between them than those taking the garlic supplements. However, the researchers concluded that more research is necessary to determine whether or not garlic can help to prevent colds.

Green tea contains only a small amount of caffeine, so people can enjoy it as an alternative to black tea or coffee. Drinking it may also strengthen the immune system.

As with blueberries, green tea contains flavonoids, which may reduce the risk of a cold. Kefir is a fermented drink that contains live cultures of bacteria that are beneficial for health. Initial research suggests that drinking kefir may boost the immune system. According to a review , various studies have shown that regular consumption of kefir can help with:.

The majority of the research that supports this was carried out on animals or in a laboratory. Researchers need to perform additional studies to understand how kefir may prevent disease in humans.

Sunflower seeds can make a tasty addition to salads or breakfast bowls. They are a rich source of vitamin E , an antioxidant. In the same way as other antioxidants, vitamin E improves immune function.

It does this by fighting off free radicals, which can damage cells. Almonds are another excellent source of vitamin E. They also contain manganese, magnesium , and fiber. A small handful or a quarter of a cup of almonds is a healthful snack that may benefit the immune system.

Oranges and kiwis are an excellent source of vitamin C, which is the vitamin that many people turn to when they feel a cold developing.

While scientists are still not sure exactly how it helps, vitamin C may reduce the duration of common cold symptoms and improve the function of the human immune system.

For people trying to avoid the sugar in fruit, red bell peppers are an excellent alternative source of vitamin C. Stir-frying and roasting both preserve the nutrient content of red bell peppers better than steaming or boiling, according to a study on cooking methods.

That said, it is important to remember that the immune system is complex. Eating a healthful, balanced diet is just one way to support immune health. It is also essential to be mindful of the other lifestyle factors that may affect immune system health, such as exercising and not smoking.

Anyone who gets frequent colds or other illnesses and is concerned about their immune system should speak to a doctor. In this article, we describe types of foods that may weaken the immune system and others that may help support it.

Learn more here. What are the best ways to boost the immune system and can they give you enhanced protection against infections and diseases?

Unless you are actually suffering from a deficiency, taking extra supplementation is not necessary, and in this case, more does not mean better. Skip to the end of the utility bar UNC School of Medicine. UNC Chapel Hill UNC Health Intranet Login. Skip to main content UNC Lineberger Comprehensive Cancer Center Nutrition Program.

Search this site Search UNC School of Medicine. Eat a diet high in fruits, vegetables, and whole grains, and low in saturated fat. Exercise regularly. Maintain a healthy weight. Control your blood pressure. If you drink alcohol, drink only in moderation.

Get adequate sleep. Your body uses and absorbs nutrients more efficiently when they come from whole food sources like fruits and vegetables, rather than processed foods or supplements.

Getting a variety of these foods and nutrients in your diet is essential compared to focusing on just one or two in large quantities. The more colorful your plate is with a variety of choices from the list below, the better. Consuming foods high in vitamin C such as grapefruits, oranges, tangerines, sweet red pepper, broccoli, strawberries, kale, and kiwifruit are thought to increase white blood cell production, which is key to fighting infection.

Beta-carotene converts into vitamin A, which is an anti-inflammatory vitamin that can help your antibodies respond to toxins, such as a virus. Carrots, spinach, kale, apricots, sweet potato, squash, and cantaloupe are all great sources of beta-carotene.

Vitamin A is a fat-soluble vitamin, so consuming foods with healthy fats will aid in its absorption. A great immune-boosting combination would be carrots with traditional hummus or a spinach salad with avocado or olive oil in the dressing.

Vitamin E is a fat-soluble vitamin that is key in regulating and supporting immune system function. Foods rich in vitamin E include nuts, seeds, avocado, and spinach.

Green tea is packed with antioxidants that have been shown to enhance immune system function. It also contains amino acids that may aid in the production of germ-fighting compounds in your T-cells, which reduces inflammation in the body and helps fight infection. Green tea can be consumed hot, cold or as matcha powder.

Vitamin D can be found in salmon, canned tuna, egg yolks, and mushrooms. Your body can also synthesize vitamin D with just minutes of sunshine three times a week.

Yogurt, Kombucha, Sauerkraut, Kimchi, Pickles, Tempeh Fermented Soybeans , and certain types of cheese contain live cultures, also known as probiotics, which are thought to help stimulate the immune system to fight off disease.

Stir in dill and lemon juice. Nutrition per serving 1½ cups : calories, 4 g total fat, 2 g saturated fat, 1 g monounsaturated fat, 0 g cholesterol, 38 g protein, 18 g carbohydrates, 2 g dietary fiber, g sodium. Mayo Clinic Healthy Living Center Serves 4 Serve as condiment with chicken steak, fish, fried eggs or toast.

Heat olive oil in a pan over medium heat. Sautee onions for two minutes. Then add all the spices; toast and stir for two minutes. Add the tomatoes, apples, vinegar and sugar. Mix together and simmer over low heat for 20—30 minutes, stirring occasionally.

Season to taste. Nutrition per serving 2 tablespoons : 24 calories, 0. Kristi Wempen is a dietitian in Nutrition in Mankato , Minnesota. Skip to main content. Posted By. Kristi Wempen, R. Recent Posts. Speaking of Health. Topics in this Post.

Keep the immune system strong While having a healthy immune system is a plus during the season of colds and flu, consider these tips for keeping your immune system strong throughout the year: Focus on a balanced eating plan. Crack down on spreading germs.

Increase sleep, reduce stress. Research demonstrates that lack of sleep and increased stress contribute to illness and overall poor health, so: Adults should get seven to nine hours of sleep each day, while children need eight to 14 hours, depending on age.