7 Super Foods That Naturally Boost Your Immune System

Super Foods 

When we’re feeling rundown, the last thing we usually want to do is eat. But you may be surprised at how certain foods can actually boost your immune system and help you fight off colds and viruses naturally! Plus, these immune-boosting foods don’t even have to be eaten raw, so you can throw them into some quick and easy meals throughout the week if you’re looking to bolster your defenses without spending hours in the kitchen. Check out these seven foods that boost your immune system and enjoy the benefits!

1) Turmeric


Fresh or ground turmeric is rich in a variety of nutrients and health-promoting phytochemicals, such as curcumin, that have strong antioxidant and anti-inflammatory properties. 

One study found that participants with the highest levels of curcumin had fewer upper respiratory tract infections and these individuals also needed less time off from work to recover. Scientists believe this is because curcumin helps promote proper immune function. And while you can find it in some foods, like curry powder and certain cheeses, it’s best taken raw for maximum effectiveness.

2) Coconut Oil

Coconut oil is a product that contains lauric acid, which can help boost the immune system by increasing the T-cell count. Coconut oil also has antiviral and antibacterial properties, which makes it more helpful in boosting immunity. A strong immune system can fight off infection and illness with ease, so coconut oil can really come in handy during cold and flu season.

3) Probiotics

Probiotics are essential to maintaining a healthy balance of gut bacteria and are also called Immune System Boosters and Busters. Gut health affects our overall health and well-being. Research has shown that people who take probiotics have increased levels of antibodies in their blood. They also had lower concentrations of inflammatory markers in their bodies, meaning they were less likely to suffer from things like allergies, asthma, or eczema.

4) Kiwi Fruit

Kiwi fruit is rich in Vitamins C and E, which are powerful antioxidants that can help protect your body from damaging free radicals. Kiwi is also a very good source of potassium, Vitamin A, and dietary fiber. These nutrients will give you energy and make you feel fuller longer, both of which are essential for living a healthy lifestyle.

5) Ginger

Not only does ginger taste great in stir fries and tea, but it also has numerous medicinal benefits. The pungent taste is often used to settle an upset stomach and to control nausea from the flu or seasickness. Ginger contains a compound called shogaol that helps reduce inflammation, treats pain associated with arthritis, and helps eliminate gas from your intestines. As if these health benefits weren't enough, ginger also has anti-inflammatory properties that can improve your immune system by eliminating toxins from your body.

6) Berries

Berries contain an anthocyanin pigment that is a powerful antioxidant. Along with resveratrol, these are the two most potent phytonutrients found in berries. This natural chemical can help prevent cancer cells from metastasizing and damaging the walls of blood vessels by increasing nitric oxide production.

7) Garlic

Studies show that garlic has antiviral and antifungal properties, and can help treat colds. And ginger has been used in traditional Chinese medicine for a long time because of its amazing ability to relieve coughs, upset stomachs, and joint pain, and can even reduce fevers by as much as six degrees Fahrenheit.


Cashews are rich in antioxidants and vitamin E which is good for your immune system. Eat an apple every day to keep your immune system strong. The omega-3 fatty acids found in tuna fish are great at boosting the immune system. The high levels of vitamin C found in oranges work wonders in fighting off the common cold.