101 List of Important Foods to Boost Your Immune System

A healthy immune system can’t assure perfect health, but it protects you from various diseases. Try to eat whole and fortified foods that provide the necessary vitamins and minerals to boost your immune system and to keep yourself and your family healthy.

These immunity booster foods work naturally if you take them in the right manner. Without delay, get a quick list of foods that strengthen your immune system.

101 Immune System Booster Foods

• Elderberry

Elderberry is loaded with antioxidants that block flu viruses and helps to fight inflammation.

• Mushrooms

Button mushrooms are a rich source of vitamin B, niacin, and selenium that helps to enhance immunity.

• Acai berry

Acai berry is an excellent source of anthocyanins nutrients, and it is such a tasty fruit.

• Oysters

Oysters consume zinc, which helps to create white blood cells. 

• Watermelon

Watermelons have plenty of nutrients called Glutathione that strengthens the immunity.

• Wheat germ

It’s a part of wheat and full of vitamin B, nutrients, and antioxidants to boost immunity functions.

• Yogurt

Have low-fat yogurt to absorb vitamin D and get the power to fight with colds and flu.

• Spinach

Spinach is rich with plenty of nutrients including fiber, antioxidants, vitamin C, and many more.

• Tea

Tea is the best source to absorb polyphenols and flavonoids that help destroy free radicals.  

• Potato

Potatoes have beta-carotene and vitamin A and help for damaging free radicals and improve immunity.

• Oranges 

Oranges are a great option to consume vitamin C and to boost the immune system. 

• Bananas

Bananas contain high amounts of vitamin B6, which helps the immune system to function correctly.

• Almond

 Almond seeds contain Vitamin A and essential antioxidants to improve the immune system.

• Cashews

Cashews are the most abundant source of Zinc which helps to develop blood cells.

• Carrots

Carrots hold plenty of antioxidants including carotenoids which help in boosting the immune system.

• Fish

Fatty fish like salmon, tuna, and sardines are the most significant and natural options to absorb vitamin D.

• Peanuts

Our body needs vitamin E to improve the immune system and peanuts are suitable for this.

• Lemons

Lemons are also a natural source of vitamin C that is needed for immunity.

• Lentils

Iron is one of the necessary nutrients to create blood cells, and lentils contain a considerable amount of iron.

• Garlic

Garlic contains prebiotics and is also rich with iron and helps to boost the immune system.

• Blueberry

Blueberries have properties of antioxidants called anthocyanins which improve the immune defense system.

• Dark chocolate

Dark chocolate protects blood cells from free radicals because of its theobromine antioxidant properties.

• Turmeric

Turmeric has plenty of antioxidants and anti-inflammatory effects to enhance immunity.

• Pilchard fish

Pilchard fishes are rich with omega-3 fatty acids that reduce the mistaken attacks of immune systems like rheumatoid arthritis.  

• Kefir

Kefir drinks are helpful to consume antioxidants, disease-fighting, and anti-inflammatory bacteria.

• Sunflower

Vitamin E improves the immune system and sunflowers are the most excellent option to consume this antioxidant.

• Kiwi

Kiwis are good at reducing the attacks of flu viruses and also fight with cold flu symptoms. 

• Red bell pepper

Red bell pepper is the best alternative to fulfill vegetable dishes with vitamin C and to increase immunity.

• Broccoli

Broccoli is rich with sulforaphane antioxidant properties to support the immune system.

• Chicken soup

The carnosine chemical found in the chicken soup will make your body able to fight with flu viruses and to get well soon.

• Pomegranate

Have pomegranate juice regularly to get the energy to deal better with harmful bacteria.

• Asparagus

Prebiotics play a significant role in immunity improvement, and asparagus is beneficial in this term.

• Fortified milk

Fortified milk contains vitamin D, and it increases the susceptibility of infections.

• Eggs

Eggs are the easiest way to gain vitamin D for the non-vegetarian community. 

• Fortified tofu

Fortified tofu reduces the severity of inflammation and provides vitamin D as anti-inflammatory properties.

• Kombucha

Kombucha is rich with probiotics and supports immunity by producing igG cells.

• Cabbage

Cabbage is a perfect source of vitamin A and E, and at the same time, it also holds fibers that perform antioxidant actions.

• Brazil nuts

Brazil nuts are packed with potent antioxidants and well known to enhance immunity. 

• Baked beans

Have one cup of baked beans daily to improve the development level of blood cells.

• Pumpkin seeds

Add pumpkin seeds with baked beans to absorb zinc particles.

• Nut butter

Eat a single spoon of nut butter to have quality sleep while suffering from virus fever by improving the immune system.

• Walnuts

One of the most excellent sources to consume anti-inflammatory nutrients is walnuts.

• Ginger drink

Add ginger with coconut milk and prepare a drink to improve the response of immunity by drinking it.

• Trout sea fish

All the sea fishes are the most abundant source of amino acids and zinc, but the trout are the best.

• Apple

The most beneficial fruit of the planet helps to improve digestion, speed up metabolism, remove toxins, and improves immunity as well. 

• Honey

Honey consumes anti-inflammatory and wound healing effects and is suitable for better immunity response.

• Chickpeas

Chickpeas help to develop and repair tissues to support the immune system.

• Water

The natural and inexpensive source is used to boost the functioning of the immune system.

• Tomato

Tomatoes are rich with zinc nutrients and help to create blood cells.

• Kimchi

Kimchi is a Korean dish that provides probiotics to improve immunity. 

• Oats

Oats provide antimicrobial and antioxidant capabilities to our bodies and improve immunity as well.

• Lobsters

Lobsters are a kind of shellfish that produces cytokines to help the body fight against flu viruses.

• Beef

The non-vegetarian people can have beef as a typical food for zinc nutrients.

• Cereals

Don’t like beef to eat? They have cereals as an alternative to get a considerable amount of zinc particles.

• Kale

In the category of leafy greens, Kale is an excellent source to increase Vitamin A consumption and to boost the immune functions.

• Mackerel

Have mackerel fishes to absorb omega 3 fatty acids and improve immunity.

• Herring

Herring fishes are also rich in omega 3 fatty acids and anti-inflammatory nutrients.

• Yellow bell pepper

Yellow bell pepper can provide 152% DV of Vitamin C to increase the immunity level. 

• Guava

Guava plays a prominent role in the enzyme activities of the immunity system.

• Cherry

Cherry improves immunity to reduce the risk of metabolic syndrome and chronic diseases.

• Oily fishes

Oily fishes are the most excellent option to absorb omega 3 fatty acids to control the immunity system.

• Grapefruit

Grapefruit provides iron and zinc to its consumer and helps to create blood cells.

• limes

Minerals like calcium and magnesium are also essential for healthy immunity and limes are a great option in this term.

• Turmeric and ginger drink

The combination of turmeric, water, and ginger provide antibacterial and antiviral characteristics.

• Tulsi

Boil 5-6 leaves of tulsi in water and add crushed peppercorns and ginger to prepare a drink to boost immunity.

• Veggie- juice

In the category of veggie-juice, take spinach, ginger, 2 oranges, and celery to eat essential antioxidants and vitamins. 

• Chicken meat

Eat chicken meat to consume zinc particles.

• Sourdough

Sourdough consumes prebiotics to enhance immunity.

• Alcohol

Alcohol provides a microbiome to let the immunity system function properly.

• Cheese

Have cheese to get essential vitamin D.

• Nori seaweed

Nori seaweed is a source of vitamin B12 that improves immunity.

• Olive oil

Use olive oil for salad dressing and to eat essential antioxidants. 

• Salmon

Salmons are great fighters against viral fever. 

• Apricot

Apricot is packed with vitamin A and Beta Carotene that help to enhance immunity.

• Cottage cheese

Cottage cheese provides proteins to build new blood cells.

• Vegetable salad

Vegetable salad is excellent to consume iron and zinc particles.

• Fruit shake

Add peanut butter and soya milk to prepare mixed fruit shake and enhance your immunity.

• Dates

Dates contain vitamin E, which is essential for immunity.

• Pork meat

Pork meats are the best option to build and repair the tissues.

• Mustard oil

Mustard oil improves the functioning of the digestive system.

• Asafoetida

Add Asafoetida (hing) in your dishes to boost the immunity system.

• Fenugreek

Fenugreek (methi) flushes out the sinuses particles from the body. 

• Pulses

Pulses are the traditional source of proteins and to fight against flu viruses.

• Dosas

Dosas contain amino acids to control immunity. 

• Chilas

Another south Indian food is packed with all the essential proteins. 

• Cloves

Add cloves in your dishes to treat nausea and flu. 

• Cinnamon

Cinnamon holds anti-inflammatory properties to boost immunity. 

• Star anise

Star anise helps to keep you away from flu and viral fever. 

• Beetroot juice

Beetroot juice reduces the risk of heart diseases and inflammation.

• Ginseng tea

The tastiest ginseng tea reduces the symptoms of cold and influenza.

• Peanut butter

Peanut butter provides essential vitamin D to our bodies. 

• Rosemary

Rosemary contains antioxidants to increase immunity effects. 

• Bone broth soup

Drink bone broth soup as a treatment of cold and sickness symptoms.

• Miso

Miso is rich in isoflavone antioxidants and helps to boost the immune system.

• Anise tea

Anise tea performs as an antifungal and antibacterial ingredient.

• Fennel

Fennel enhances immunity to fight with diarrhea, fevers, and stomachaches.

• Soy milk

Soy Milk provides vitamin B6 and helps to enhance immunity.

• Ginger

Have ginger with tea to absorb antioxidants and anti-inflammatory properties to protect your body from illness.

• Soybean

Soybeans are a traditional source of consuming good bacteria like yogurt that helps the body to fight with infections. 

• Pineapples

Pineapples are considered the best fighter against inflammation because of its antioxidants and vitamins. 

• Mandarins

Mandarin’s fruit is packed with vitamin A, C, and E that keeps the immune system healthy.

So, here the Top list of foods that one can eat to boost the immune system. One can add many more ingredients to the list as per their taste and health.

If this list missing any immunity booster foods then please share them in comments and help others to build a strong immune system.