Foods that Boost the Immune System

The sick season is quickly approaching and there are plenty of things you can do to prevent yourself from getting sick, but let’s talk about nutrition. Try some of these foods packed with vitamins and antioxidants to keep you feeling your best this flu season. 


We’ll start with the obvious here: foods rich in Vitamin C. Vitamin C is believed to aid in the production of white blood cells, boosting your immune system. According to the National Institute of Health, the recommended amount of Vitamin C a day is 90 mg for men and 75 mg for women. Add foods such as grapefruit, oranges, tangerines, lemons and limes to your diet.

Red Bell Peppers

This yummy snack is even more rich in Vitamin C than citrus, and contains less sugar! 


Blueberries contain flavonoids and other antioxidants. Foods with flavonoids, such as blueberries, are known specifically to help the respiratory system.


Spinach is amazing for the immune system. This leafy green contains flavonoids, vitamin C, vitamin E, and carotenoids. 


Broccoli contains Vitamins E, C, and A, as well as fiber, which is good for the digestive tract. You will get the most nutrients from eating raw broccoli, but if you can’t bring yourself to do it, the next best option is steamed! 

Sweet Potatoes 

Sweet potatoes are rich in beta carotene, an antioxidant with many other benefits. With beta carotene you also get boosted skin health!

Garlic and Ginger 

Garlic and Ginger have both been used for hundreds of years in boosting immunity and fighting inflammation. Garlic contains sulfur compounds, while ginger contains an antioxidant called gingerol. 


Almonds contain plenty of Vitamin E, which is often overlooked. The RDA of Vitamin E is about 15mg a day for an adult, which equals about 1oz of almonds, or a handful. 

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