Foods to Boost Your Immune System


Feel a cold coming on? Already sick? Try these foods to get rid of that nasty bug, or just introduce these into your diet to boost your immune system and prevent a cold.

Citrus Fruits and Other Vitamin C Rich Fruit

Chowing down a Vitamin C tablet may help, but eating a fresh fruit will let your body have all the necessary nutrients that will help your body absorb the vitamin C. If you do opt for a Vitamin C, combining Vitamin C tablets with bioflavonoids and zinc can help with absorption. Other Vitamin C rich fruits include berries, kiwis, papayas and red bell peppers.

Garlic and Onion

Adding garlic and onion can not only make your soups extra tasty, they have antiseptic properties that can boost your immune system. Garlic and onion contain allicin which is known for fighting off viruses, as well as giving both bulb veggies their pungent aroma.


Probiotic foods such as yogurt may help boost your immune system as well as aid in digestion. When friendly bacteria enters your system, it’s thought to stimulate your body to fight off colds.

Green Tea

Green tea contains polyphenols which are plant anti-oxidants which may result in warding off colds. Hot green tea will also soothe your throat.


Berries contain all sorts of good stuff, including antioxidants, Vitamin C, and Vitamin E. Blueberries have been highlighted as particularly high in these nutrients. Additionally, folk medicine touts elderberries to be particularly good at combating colds.


Vitamin B nutrients Niacin and Riboflavin are both great for fighting off colds. Mushrooms are a great source for these. Try adding them into a broth, or sauteing them in a stir-fry.

And Remember, Drink Lots of Water

Staying hydrated is one of the most important ways to ward off a cold. While sick, we can lose lots of water through having a runny nose and being ill. Water is used in many bodily functions, including maintaining temperature, lubricating joints, and maintaining proper cell functions. Hydration is essential to fighting off your bug.

Try these foods out to boost your immune system! Additionally, remember that rest is also important in fighting off colds. With a good diet and plenty of rest, you’ll be fighting off those colds and getting back to your regular routine in no time.