15 Foods That Boost the Immune System: Citrus, Bell Peppers & More

Citrus fruits 

Citrus fruits are rich in vitamin C, an antioxidant that boosts white blood cell production to combat infection. Oranges, lemons, limes, kiwis, and grapefruit enhance immunity.

Red bell peppers 

Red bell peppers provide 2-3 times more vitamin C per ounce than oranges. Beta-carotene, an antioxidant, anti-inflammatory, and immune-stimulating, is included in them. 

Sweet potatoes 

Sweet potatoes are high in beta-carotene, which the body converts to vitamin A and boosts immunity. They're flexible and easy to eat.  

Button mushrooms 

B vitamins like niacin and riboflavin are combined with selenium in button mushrooms. Selenium deficiency increases flu risk, and niacin and riboflavin boost immunity.


Beta-carotene, potassium, magnesium, zinc, iron, and vitamins A, C, and E in broccoli boost the immune system. You can preserve more nutrients by cooking it less.

Dark leafy vegetables 

Beta-carotene, folate, and cell-healthy vitamins C and K in kale, Swiss chard, and spinach promote immunity. Leafy greens with higher pigment have more antioxidants. 


Antioxidant vitamin C and flavonoids in blueberries protect cells. Eat fresh or frozen blueberries for maximum health benefits.

Acai berries 

Acai berries are black because they contain anthocyanin polyphenols. Cell repair and regeneration require antioxidants like anthocyanin. Try these berries dry, with oatmeal, or in smoothies.


Almonds are high in vitamin E and healthy fats. Antioxidant vitamin E protects cells and boosts immunity. One half-cup of almonds provides almost all the vitamin E needed daily.


Matcha green tea prevents colds and flu due to its high antioxidant, vitamin, mineral, and trace element content.


Miso, prepared from fermented soybeans, contains probiotics, which nourish the gut and improve digestive health. Since gut health affects immunity, miso can boost immunity.


Ginger is utilized for nausea, indigestion, and gas due to its anti-inflammatory qualities. Gingerol, an antioxidant, boosts immunity and fights infections. Ginger has magnesium, iron, B6, and C.


Garlic is antibacterial, antifungal, anti-inflammatory, and contains vitamin C and allicin. Garlic has long been used to treat infections, decrease cholesterol and blood pressure, and enhance immunity. 


Zinc, found in oysters, has antiviral qualities and helps produce immunological white blood cells. It also helps your immune system heal wounds.

Wheat germ 

Wheat germ contains nutrients. Zinc, antioxidants, B vitamins, fiber, protein, and healthy fats are in it.

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