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Best foods to boost your immune system

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Best foods to boost your immune system

As the world continues to face the COVID-19 pandemic, many people are looking for that one magical ingredient that might boost their body’s defenses and help to protect them from the worst effects of the virus.

There is no single food, vitamin, mineral or herb that can grant protection against infection. Precautionary measures, such as social distancing and a proper hygiene routine, are the most effective ways to protect yourself from the virus.

To gain the maximum benefits it is important not only to eat healthily, but also to de-stress, exercise, get enough sleep and stop smoking. When planning meals, try to include a variety of unprocessed foods, in appropriate quantities, that offer health benefits, including fruit, vegetables, whole grains, pulses, healthy fats and lean meat. Here are a few to get you started.


Many years there have been suggestions that garlic can help with a whole variety of medical problems, including heart disease, high cholesterol and colds and flu. The garlic contains allicin – a property which is released when you cut into the vegetable (this property is also the cause of the vegetables distinctive smell). This, along with the antioxidants inside the vegetable, help to fight off infection and support the immune system – the part of the body that protects and fights against things like cold and flu.

The Study conducted by the University of Florida used a group of 120 people to determine the effects of aged garlic on the growth of immune cells and cold and flu symptoms. They found that taking aged garlic reduced the severity of cold and flu symptoms and that these symptoms also went away quicker. Their overall conclusion from this was that garlic boosted participant’s immune cell function. The evidence suggests that raw or aged garlic is most effective in boosting the immune system and fighting off colds


Mushrooms contain powerful compounds that enhance and balance your body’s ability to fight disease and stay healthy. These fancy fungi are jam-packed with healing antioxidants and anti-inflammatory components that destroy infections, slow down aging, and regenerate nerve cells.  How? These natural protective ingredients work together to fight cancer, viruses, and inflammation to super-charge your immune system.

Citrus Fruits

Citrus fruits are strong immunity boosters. They have vast amounts of vitamin C. Vitamin C increases the production of white blood cells, which play a vital role in fighting against infections. That is the reason most people turn to vitamin C after catching a cold. Citrus fruits are the likes of lemon and oranges. They are sour in taste and most often found in winters. Your body does not produce or store vitamin C but you need it. Many of the health care specialists prescribe daily intake of vitamin C. Thus, you need to take it from external sources. Citrus fruit is an important source of the vitamin. Some of the citrus fruits are:

  • Grapefruit
  • Oranges
  • Tangerine
  • Lemons
  • Limes
  • Clementine