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Foods to Boost the Immune System

Updated on August 29, 2012

A strong immune system is needed to protect the body from illness. The immune system can be strengthened by including the right kind of foods in your diet and exercise.

Vitamins and minerals are essential for a strong immune system. One single food does not include all the vitamins and minerals required for the body. Certain foods help the body to absorb the minerals and vitamins more efficiently

Foods to Boost the Immune System


According to Dr Giuseppe Mandalari from the Institute of Food Research in Norwich, almond skin can help to increase the immune response. The scientists who tested the immune response said almond skin helped to boost the response against herpes simplex virus. Almond contains a powerful antioxidant vitamin C, which helps to boost the immune system.

Almonds | Source

Almond oil extracted from the nuts is helpful for skin care. It is also good for the heart. Almonds help to reduce LDL cholesterol. Almond contains magnesium and potassium which help to increase the blood circulation in the body.


Garlic helps to boost the immune system. Garlic cloves have anti-bacterial, anti-fungal and anti-viral properties. Garlic contains and antibiotic called allicin and thiosulphinates which fight infection. It is a good remedy for athlete’s foot which is a fungal infection.

Garlic | Source

If garlic is mashed it releases the antibiotic allicin and is more effective.

Cut garlic cloves into small pieces. Mash the pieces and swallow them.

Regular consumption of garlic provides protection against common colds, cough, sinusitis and digestive tract infections.

Fruits and Vegetables

Fruits and vegetables help to boost the immune system as they are rich in vitamin A, C, E, and B6. They are also rich in folic acid and zinc.

Oranges, grapefruit, blueberries, carrots, c, broccoli and cantaloupe are rich in vitamin A.

Carrots, blueberries and sweet potatoes also contain vitamin A

Fruits and vegetables are not only tasty but also provide boost to your immune system.


The active ingredient of turmeric, curcumin helps to improve cell health and boost the immune system. In the traditional medicine it is used to treat a variety of diseases including arthritis and rheumatic pain

It can also provide protection against ulcers.

Turmeric can destroy viruses and bacteria. Bacteria can cause food poisoning. Turmeric can be used to treat minor cuts, bruises and burns. It can also get rid of phlegm from the lungs.

How to take Turmeric

Turmeric powder can be added to curries, soup, egg and steamed vegetables in small quantities

Curcumin capsules are available. They can be taken every day according to the required dosage.

Half tsp of turmeric powder can be added to glass of hot milk or other beverages like coffee before drinking.

Green Tea

Green tea helps to boost immunity with its antioxidant properties. The antioxidants in green tea comprises of flavonoids, catechins and polyphenols. Each of them contributes to the strengthening of the immune system. Green tea contains chlorophyll and fiber. They help to get rid of waste products from the colon and the intestines. Expelling these waste products improves the immune system to fight against bacteria and virus. The antioxidant catechin also has cancer fighting ability.

These are some of the foods that help to boost the immune system.


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    • bnsridhar profile imageAUTHOR


      6 years ago from India


    • profile image

      David Samuel Davis 

      6 years ago from New Jersey

      Great post!!

    • bnsridhar profile imageAUTHOR


      6 years ago from India


    • bnsridhar profile imageAUTHOR


      6 years ago from India


    • profile image

      Camille Pegram 

      6 years ago

      great post especially the info on the tumeric

    • dinkan53 profile image


      6 years ago from India

      I use as many herbs as possible while cooking. Of course, love and intention combined with herbs makes for healing and nutritional goodness for our family. Thanks for sharing this useful article.


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