Top Foods our Immune System Stronger Than Ever

Our immune system helps us maintain our health and keeps us strong, fighting off illness and infection. When our immune system encounters a pathogen, it triggers something called an immune response. Our immune system then releases antibodies, which grab onto the pathogens and kill them. By eating certain foods, we can make our immune response super strong. Here are the top foods to keep you in tip-top shape. 

Immune System


Did you know this old-school remedy with antioxidants? According to a couple of lab studies, these nutrients can aid in fighting inflammation and even block some flu viruses. We’re still getting our flu vaccination, but a cup or two of elderberry juice shouldn’t hurt for added protection.

Acai berry

Apart from your everyday berries like raspberry and blueberry, acai contains anthocyanin, a health-promoting antioxidant. This fruit tastes delicious in a smoothie bowl or paired with some nut butter and granola.

Wheat germ

A wheat germ with B vitamins, zinc, and antioxidants. This part of the wheat seed also has protein, fiber, and healthy fats. Try using it instead of flour in recipes. For instance, you can make a delicious wheat germ-based cookie or pancake that the whole family can enjoy.


A typical flu remedy is to crack a garlic clove with your back molars and suck the juice out in some cultures. It’s not the tastiest of treatments but one of the most effective ones. Raw garlic fights fungi, bacteria, and viruses. And no, garlic powder does not count.


Happy hour just got a whole lot healthier—order in some oysters for replenished zinc levels. There’s lots of zinc in oysters, which helps the body create white blood cells and heal wounds. These are just a couple of the ways that oysters boost your immune system.

Fermented food

From sauerkraut to probiotic yogurts and kefir, fermented food with live and active cultures can reduce the onset of a cold. Make sure to look for added vitamin D in your ingredient label, which will boost your immune system.

Pomegranate juice

Years and years ago, Egyptians used pomegranate to treat infections. Today, research shows that pomegranate extract can ward off bacteria and many viruses, most famously the flu.


Folate, amongst other things, is one of the great nutrients in this superfood. Folate helps your body generate new cells while repairing your DNA. It’s also high in antioxidants and vitamin C. Try to eat it only lightly cooked or raw. Not a fan of raw spinach? Throw it in your smoothies with fresh fruit – you won’t even taste it.


The saying should go: “ahead of broccoli a day keeps the doctor away.” Broccoli protects against damage thanks to high levels o Vitamin C, vitamin A, and glutathione, a potent antioxidant. Sprinkle some cheese on top or add it into a stir fry.


Miso is so versatile in different dishes, and it should be a staple in your kitchen. Miso comes from fermented soybeans and arrives as a salty paste. It added to soup, sauces, and proteins. There are lots of beneficial bacteria in its probiotics, which help pep up your immune system.


There’s a reason why your tummy always feels settled after a glass of ginger ale. But beyond carbonated beverages, it’s even more effective to grate fresh ginger into your drinks or dishes. It reduces inflammation and has lot s of other healthful benefits, including preventing illness.

Sunflower seeds

Nuts are a famous parfait and salad addiction, but seeds are underrated! These humble heroes packed with vitamin E and flu-fighting antioxidants that fight off those nasty free radicals and improve your immune function.

Red bell pepper

Maybe for some reason, you can’t consume the sugar in fruit. In that case, slice up some raw red bell peppers, which will provide you with plenty of vitamins. If you must cook them, roasting and stir-frying retain more nutrients than boiling or steaming them. It also has more taste, in our personal opinion.


Oily fish are high in omega-3s or good fats. They can even potentially fight against autoimmune disorders such as Crohn’s disease and arthritis. If you don’t like mackerel, any other oily fish will do, such as trout, sardines, or salmon.

Dried tart cherries

It might seem unexpected, but dried tart cherries contain a high amount of antioxidants. They also contain melatonin, which promotes a healthier sleep cycle and hence a more robust immune system. Tired people get sick more – just saying! They taste fabulous as is, but you can also stir them into nut butter or a parfait.

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