Staying healthy can be difficult today, but eating the right foods may help support your immune system. While it’s common knowledge that eating fruits and vegetables is important in maintaining good health, you might be surprised to learn that certain “power foods” offer a range of vitamins and minerals specifically designed to boost your immunity. This blog post will discuss seven surprising foods to help you supercharge your body’s defences against illnesses and sicknesses!

Foods To Eat To Have a Strong and Healthy Immune System

  1. Mushrooms:
    Did you know that mushrooms are packed with immune-boosting benefits? These fungi contain beta-glucans, a polysaccharide that stimulates the immune system by enhancing natural killer and dendritic cells’ activity. Additionally, mushrooms contain selenium, an essential mineral that supports overall immune function by reducing inflammation. The antioxidant properties found in mushrooms also play a significant role in protecting cells against damage caused by free radicals. Whether sautéed as a side dish or added to soups and stews, incorporating mushrooms into your diet can provide a flavorful and nutritious way to support your immune system. So next time you’re at the grocery store, pick up some shiitake or portobello mushrooms and boost your body’s defence mechanisms!
  2. Garlic:
    For thousands of years, garlic has been prized for its immune-boosting properties. Its key component, allicin, offers antimicrobial benefits that help fend off viruses, fight infection, bacteria, and other harmful pathogens in the body. But that’s not all – garlic also reduces inflammation, which is crucial in supporting a strong immune system.
    Rich in antioxidants, garlic helps protect immune cells from damage caused by free radicals. By incorporating garlic into your meals, you can easily and deliciously support your immune system naturally. Whether roasted with vegetables or cooked into chicken soup and sauces, this humble ingredient is tasty and provides numerous health benefits. Give your taste buds and immune system a treat with garlic today!
  3. Kiwi:
    Kiwi is a delicious fruit that is not only great in taste but also highly nutritious. It contains various vitamins and minerals, such as vitamin C, K, potassium, and folate, enhancing immune health. Kiwi has a high content of antioxidants that help protect our body against free radicals harmful to our cells. The phytonutrients present in kiwi are excellent immunity boosters and reduce inflammation or infections caused by harmful bacteria or viruses. Kiwis contain digestive enzymes that aid digestion, helping our body fight diseases more efficiently. Eating Kiwi regularly can be an excellent way to supplement your diet with essential nutrients for good health and keep the immune system strong in the long run.
  4. Turmeric:
    Turmeric, a bright orange-yellow spice commonly used in Indian cuisine, is not just for taste; it also offers numerous health benefits. Thanks to its main component, curcumin, turmeric has potent anti-inflammatory and immune-boosting properties.
    Add turmeric to your daily routine to your favourite soups, stews, and curries, or take it as a supplement. Consuming half a teaspoon of turmeric daily can safely and naturally reduce inflammation and improve overall health.
    Moreover, new studies show that the curcumin found in turmeric may also inhibit cancer cells’ growth and improve brain function. Don’t hesitate to spice up your cooking and health with turmeric today!
  5. Oysters:
    If you’re looking for seafood that packs a powerful punch in terms of immune-boosting benefits, look no further than oysters! These shelled delicacies are known for being an excellent source of zinc, which is crucial for producing white blood cells and fighting off infections. Six medium-sized oysters can provide as much as 32 mg of zinc – nearly three times the daily recommended intake for adults! But that’s not all – oysters also contain high levels of other important nutrients like vitamin D, iron, and omega-3 fatty acids, all of which play key roles in supporting a healthy immune system. And if you’re worried about mercury or pollution when it comes to eating seafood, rest assured that oysters have some of the lowest contaminants compared to other types of shellfish. So, slurp up those briny bivalves with confidence – your body (and taste buds!) will thank you.



How often should I incorporate these immune-boosting foods into my diet?

But how often should you be incorporating these immune-boosting foods? Consuming these foods regularly is recommended, and they can be incorporated daily into your meals. Adding a variety of fruits and vegetables high in vitamin C, like oranges, kiwis, and bell peppers to your diet, can help improve your body’s ability to fight off infections. Garlic and ginger are excellent additions to your meals, as they have natural antiviral properties. Consuming probiotics, either through food or supplements, can also aid in boosting your immune system. Regularly including these immune-boosting foods in your diet can help strengthen your immunity and maintain overall health.

Can I still eat immune-boosting foods without dietary restrictions or allergies?

Nutrition is crucial in maintaining a robust immune system, and we all strive to consume foods that enhance our immunity. However, it can be overwhelming to determine which foods to consume for individuals with dietary restrictions or allergies. Fortunately, numerous options are available that cater to various dietary needs. For instance, if you have a gluten intolerance, you can opt for immune-boosting foods such as quinoa, lentils, and chia seeds, which are naturally gluten-free. Similarly, mushrooms, berries, and nuts are excellent choices for those with soy allergies, as they boost immunity. The key to navigating dietary restrictions or allergies is to incorporate healthy foods that align with your dietary needs rather than fixating on what you cannot eat. Doing so lets you enjoy all the immune-boosting foods available, knowing that a wide range of options can cater to your needs.

How do immune booster foods help my body fight off illness and infection?

With cold and flu season upon us, taking care of our bodies and giving them the tools they need to fight illness and infection is important. One way to do that is by incorporating immune booster foods into our diets. These foods are rich in vitamins, minerals, and other nutrients that help strengthen our immune systems, making us less susceptible to getting sick. Some examples of immune booster foods include citrus fruits, leafy greens, ginger, garlic, and mushrooms. By incorporating these foods into our meals, we can give our bodies the boost they need to stay healthy and fight potential illnesses or infections.


Optimizing your immune system can be an exciting and tasty way to enhance your overall health. We’ve looked at various surprising foods that can positively affect your immune system, including sunflower seeds, beef liver, Brussels sprouts, kiwis and yogurt. Each food option is incredibly versatile if you get creative in the kitchen and are easily accessible. However, there are many other nutrient-rich foods across a range of dietary preferences like veganism and vegetarianism to discover to benefit from this type of immunity boost. A balanced diet with adequate vitamin C, protein, iron, calcium and other minerals is essential for sustaining a robust immune system. Moreover, ensure that you get plenty of sleep every night – it is necessary for improved immunity, so don’t forget about it – because only when your body is healthy from within that, can it fight off any outside virus or bacteria it may come in contact with during the day. Stay safe!

Elizabeth Marks

Having been overweight and unhealthy her whole childhood, Elizabeth turned things around 6 years ago and hasn't looked back. Her passion for health and weight loss is only second to her immense knowledge and creativity for delicious low calorie cooking. A Marathon runner, Entrepreneur, Soccer Lover and fan of all things Diamond.