10 Immune Boosting Foods That Helps Your Body Fight Colds

Your immune system is responsible for keeping you healthy, and immune boosting foods can help your immune system out. In the event that you do get sick, it produces specialized cells to fight off whatever is making you ill. There are many specialized cells that aid in your immune system's response: t-cells, b-cells, antibodies, antigens, white blood cells and other immune cells! They work to identify and kill pathogens and other invaders to make sure you stay healthy. Making sure you get plenty of Vitamin A, Vitamin D, Beta Carotene, Amino Acids, and healthy fats is key to aiding your immune system.

Maintaining a strong immune system is more important now than ever. The coronavirus pandemic has shown the importance of a healthy diet, essential nutrients, and fermented foods like kimchi, miso, and sauerkraut to support a healthy immune system. Certain foods can help prevent heart disease and give your immune system a healthy boost. Here are ten immune-boosting foods that you can add to your diet.


acai smoothie bowl immune boosting

Açaí smoothie bowls are super popular right now. It's a delicious treat that can also help keep you healthy. The immune system benefits of this superfood are well-documented through numerous studies. These studies show that the polyphenol and polysaccharides in açaí stimulate the production of T-cells, which are responsible for fighting infections and suspected to fight cancer, too!


You can find ginger in many foods and beverages, from traditional Asian cuisine to ginger candies and drinks. It adds a unique, spicy kick that many people love. If you consume ginger, you're sure to glean its anti-inflammatory and immune system benefits


garlic saute in pan immune foods

Garlic is a delicious and fragrant ingredient that even the most novice chefs use frequently. In addition to adding flavor to your food, it can also improve immune function. Eating garlic helps your body produce t-cells and b-cells to help your body fight infection. It's even proven to prevent and treat the symptoms of upper respiratory tract infections.


Growing up you may have heard that citrus fruits loaded with vitamin C may help prevent the common cold. Researchers have yet to substantiate this claim, but studies show that probiotics may do just that! Yogurt and other fermented foods containing probiotics reduce the incidence of the common cold.

Green Tea

green tea on mat

Whether you like it hot or iced, green tea is a natural immune booster that is just as convenient as it is tasty. In addition to polyphenols and flavonoids, it contains green tea catechins which may help your immune system prevent or fight cancer. Next time you sit down for an enticing cup of green tea, you'll know you're giving your immune system a helping hand!


Eating your veggies is part of any healthy diet, but broccoli is especially great for your immune system. Broccoli is a great source of quercetin, which stimulates your immune system, prevents your immune system  from producing histamines, and it also has antiviral properties. It's a great way to boost your immune system, and a delicious addition to almost any meal.

Sweet Potatoes

sweet potatoes in bowl immune boosting foods

Sweet potatoes are so versatile. You can prepare them as a savory side dish, a casserole, or even a pie for dessert. This versatility makes them a great dietary choice for a healthy immune system. Purple sweet potatoes are especially great because they contain a variety of polysaccharides that help your body produce antibodies. More antibodies mean your body is more readily equipped to fight off infections so you don't get sick in the first place!


Have you ever wondered why there are so many supplements and other health products that include elderberry? It's because this fruit has numerous health benefits, including for your immune system. Specifically, its antiviral properties prevent the flu virus from replicating. But you have to be careful with this immune boosting food. It'll make you sick if you eat it raw, but it's safe when you cook it. Your safest bet, though, is to buy elderberry juices or snacks to give you extra protection during flu season.


blueberry scones immune system

Pancakes, muffins, pies, tarts—you can put blueberries in them all. It's a crowd pleaser in most any setting, because it's sweet flavor satisfies your sweet tooth in a healthier way than candy or more decadent desserts. It's also a good source of anthocyanins and polyphenols that support your immune system in numerous ways. In addition to improving immune response by increasing the number of natural killer cells in your body, these compounds are antioxidants and work to suppress tumor growth

Eating a balanced diet should be a priority for everyone. A dietician can help you target the foods that are most beneficial for you. When you are strategic about the foods you eat, you can leverage different nutrients to improve your overall health.

Keep in mind that a nutritious diet that is nutrient rich isn't a replacement for a doctor's care. You should discuss any dietary or lifestyle changes you wish to make with your healthcare provider of choice!

READ: 15 Immune-Boosting Soups and Tonics Because Flu Season Is Here