6 Everyday Foods That Boost the Immune System


We’re exposed to a million different medical threats every day. Thanks to our immune system, who fights against these on our behalf, we’re not unwell or nonperforming. As a payback, there are quite a few things we can do to boost our immune system. Let’s look at 6 Everyday Foods That Boost the Immune System.

Exercise tops this list. For all the good reasons, this seems to be a major health booster and an implicit solution to pretty much every problem. Feeling stressed or depressed? Exercise! Gaining weight? Exercise! A thirty-minute daily exercise routine can work wonders for you.

Foods That Boost the Immune System

Besides exercise, the food you consume plays an important role in your health. Are you getting enough nutrients? Are you meeting the daily nutritional requirements of your body? If you’re confident about your food choices, you’ll feel it from within.

When it’s about food and immunity, the good news is you don’t have to go looking for ingredients you’re not familiar with, having names you can’t pronounce, and a price tag you can’t afford. You can give your immune system a much-needed boost with everyday food items you already like.

Here are Foods That Boost the Immune System and you’ll never look at the same way again.

1. Red Meat

There are many controversies linked to red meat. From animal abuse to bad fats and high cholesterol, you’ll find misguided theories everywhere. In reality, red meat is a good source of protein and iron. While the former helps you sculpt your body and build muscle, the latter boosts immunity.

However, make sure you’re consuming lean meats and trimming off all extra fat while preparing your meals. Never overcook meat and avoid frozen or preserved meats in all forms; these have chemicals that can be detrimental to your health. Fresh and fat-free does the trick!


Fish, prawns, squids, and shellfish; it’s very difficult to find a person who doesn’t like seafood. The good news is, seafood is a good source of zinc which helps your body fight infections. There are several other nutrients that make seafood a must-have. Get your immune system up and running when you consume seafood routinely, at least twice a week.

You can always substitute chicken with seafood options with little to no compromise on the quality or taste of your meals. Add a few savories i.e. sauces to enhance your seafood experience; you might face a hard time going back to chicken.


These balls of mystery have us hooked since ages. No breakfast, no matter how average or elite, is ever complete without eggs. We like them scrambled, boiled, omelet, poached, and cooked in curry, and what not! If you’re bored with these, you can always turn to French toast to bring back the novelty. We put them in cakes, soups, puddings, sandwiches, and a wide range of other recipes.

Eggs are rich in proteins and iron. But they’re personal favorites of your immune system because they contain Vitamin A which helps in battling foreign particles. All the more reason to start your day with an eggy dose of health!


Citrus includes all kinds of sour fruits like orange, lemon, berries, grapefruit and more. They’re all loved for their unique flavor. They contain high amounts of Vitamin C, a natural antidote for an annoying cough, cold and flu. Vitamin C is also known to promote white blood cells; your body’s natural line of defense.

Most recipes involve the use of lemon and/or other citrus fruits. But if you feel you’re not getting enough vitamin C, you can always squeeze a lemon in a glass of water and use it as a refreshing drink during the day. There is news that consuming lemon water early in the morning can help you lose weight. So stock up your pantry right away and let health be your best friend.


Some people love garlic and its strong flavor. Some people shy away from its long-lasting smell. It is usually one of the first few ingredients to enter your cooking wok and makes a wealth of difference to your meals.

Garlic contains Sulfur which is a game changer in several ways. Not only does it promote zinc absorption in your body but also battles infections and helps lower the blood pressure. It is highly recommended for heart patients given its role in keeping your blood vessels healthy.


Even people with dairy allergies will be able to consume yogurt with no adverse reactions. Besides an amazing flavor and interesting texture, yogurt is loved for being a light, well-rounded meal. Just add a few berries and nuts to enjoy the healthiest snack in town. It is the perfect pick-me-up on a Sunday morning when the threat of the upcoming workday makes you lazy.

Yogurt is rich in Calcium and Vitamin D. Besides being an essential part of your bone health, Vitamin D helps in regulating the immune system and enhancing the body’s natural disease-fighting mechanisms. There are several health benefits associated with yogurt that make it the absolute must-have everyday food.

Getting these foods in your daily diet takes zero additional effort and a bit of planning. For the most part, you already consume these items day in and day out. You just need to build a daily or weekly calendar that makes sure you’re alternating these foods throughout. If you have food allergies, it’s best to seek help from a qualified nutritionist. Well, now you can contact licensed dietitians and nutritionists using your smartphone as they have incorporated telemedicine into their practice.

Remember, health is right around the corner and it’s never too late to make a healthy start. 

More articles on how to increase immunity.


Rachael Everly is a passionate health and lifestyle blogger. She loves to write about women’s healthy lifestyle, fitness 101 and DIY related topics. Follow @RachaelEverly for more updates.

Picture Courtesy: Pixabay

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