North East Connected

8 Foods That Boost Your Immune System

Eating healthy keeps you slim, and including some of the foods below in your weekly meals can give your immune system a boost, too. 


Broccoli is full of essential vitamins and minerals to keep you free of the sniffles year-round. This super vegetable contains megadoses of vitamins A, C, and E and several antioxidants that fight free radical damage that can cause aging and sickness. 

If you eat several servings of broccoli per week along with vitamins from a credible health supplement company, your immune system will thank you. 


These tasty dark berries contain anthocyanin, a flavonoid with vital antioxidants that can improve your immune system. In addition, a recent clinical study suggests that flavonoids play a central role in keeping your respiratory tract free of infections. 

Scientists also have found that patients who consume foods with flavonoids don’t get as many upper respiratory tract infections, including the common cold. 


Many studies find that spinach helps the immune system fight infections because it has many critical antioxidants and vitamins. Some of these illness-fighting substances include carotenoids, vitamin E, vitamin C, and flavonoids. 


Garlic has many healthy compounds that assist your immune system in battling germs. They work by stimulating your cells that are critical to fight disease and balance the immune system. 

Garlic also increases T-cells that fight viruses and can lower the stress hormones that enter the bloodstream. The result is the body can keep the immune system running at peak efficiency. 

Shellfish, Beans, And Poultry

Your immune system requires zinc to operate at its best. Unfortunately, zinc cannot be produced or stored by the human body, so we need a regular supply from foods we eat. 

Oysters have the most zinc of any common food, but you also can enjoy clams, crab, turkey, chicken, beef, and beans. 

Many breads and fortified cereals contain zinc, but you will get the best absorption from eating animal-based foods. 


If you want to give your immune system even more power, try eating button mushrooms. Mushrooms are packed with B vitamins and selenium, including riboflavin and niacin. They also have polysaccharides that improve the immune system too. 

One of the nice things about mushrooms is they have an earthy, savory flavor that can add a tasty touch to many dishes. If you aren’t sure how to include mushrooms in your diet, give a few of these suggestions a try: 


Almonds have many essential nutrients, including vitamin E and protein. Vitamin E is necessary to keep the immune system healthy. So if you eat ½ a cup of almonds per day, you’re giving your body the vitamin E it needs. 

Almonds also have phosphorus, calcium, magnesium, and iron. Compared to other nuts, almonds have the most nutrients to keep you in good health. 


Ginger has an intense taste as well as anti-inflammatory properties that can help you avoid the common cold and flu. In addition, many rely on ginger as a natural way to settle an upset stomach, which can also benefit the immune system. 

Ginger comes in dried, powdered, and fresh forms, and it contains gingerol, which is known to help with the cold and flu. 

In our busy world, it’s essential to be proactive to improve and boost the immune system, especially in the COVID-19 era. In addition to adding some of the foods above to your daily diet, consider supplementing with vitamins from a credible health supplement company if you want to really give your immune system a boost.

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