15 Power Foods That Boost Immunity

If you’re sneezing like hell; washing your hands all day; going crazy in severe weather; it is time you should be adding some super foods to your diet for an extra flu-fighting punch. Your immune system is supposed to protect your body from harmful microorganisms like certain fungi, viruses, bacteria, and more but it can fail to work properly and start attacking substances like dust. The results can be the recurrence of sneezing, runny nose and feeling uneasy throughout the day.
Feeding your body with certain foods can help you nurture your well-being and boost immune system. Plan your meal with them.

Following are the 15 Power Foods that Boost Immunity:

Low-Fat Yogurt

Super Food Yogurt

Courtesy: Flickr.com/photos/vikingcat

Probiotics in yogurt and other fermented products make it a great immune boosting food. It can ease the severity of colds and help maintain your gut and intestinal track health by eliminating disease-promoting germs. According to a study by the University of Vienna in Austria stated that 7 ounces of yogurt everyday can boost your system. It also has vitamin D that saves you from sick days.

This potent onion relative contains an organic compound called allicin that effectively fights infection and bacteria. It also has thiosulfinates, sulfur-containing compounds that fend off certain diseases and infection. For centuries, Garlic has been used as a natural immune system booster. Some studies suggest that the person who takes more than six cloves a week has a 30% lower rate of colorectal cancer and a 50% lower rate of stomach cancer.



Courtesy: Wikipedia

chicken soup is a classic food that contains immune system-boosting properties. Poultry including chicken or turkey is high in vitamin B-6. Only one hundred grams of chicken meat can fulfil 40 to 50 percent of your daily requirement of B-6, which plays important role in formation of new and healthy red blood cells. Chicken, boiled or cooked, both have benefits and boost immunity.

Sweet Potatoes
sweet potatoes
Skin one of the most crucial organs that plays a significant role in fighting off infections, defending against like viruses, bacteria and protecting our body from unwanted predators. Sweet potatoes have beta-carotene that turns into vitamin A in our body and plays a vital role in building connective tissue mopping up damaging free radicals. So sweet potato helps bolster the immune system besides improving the aging process.

Oats and Barley
Oats and barley contain the beta-glucans that can solve number of health issues and great for strengthening your immune system. Immune system cells have receptors that beta-glucans attach to, which improves the functionality of white blood cells that protect the body against pathogens and some other foreign agents.

Spinach is one of the Super Foods that contains lots of nutrients including folate, which helps your body make new cells and repair DNA. It has fiber, numerous antioxidants and beta carotene, which defends against various infections and takes care of our immune systems, and the best sources of potassium and magnesium, which keep the body well-hydrated. Eat lightly cooked spinach to get the essential nutrients. Also lightly-cooked spinach enhances its vitamin A and reduces oxalic acid.

Kale, Broccoli, Cabbage and Lettuce

Courtesy: leftbowerfarm.com

Courtesy: leftbowerfarm.com

These healthy foods improve liver’s capability to flush out toxins and provide a healthy environment for the immune cells to live there.

Sunflower seeds
sunflower seeds
Sunflower seeds are full of essential nutrients such as phosphorous, magnesium, and vitamin B-6 and powerful antioxidant vitamin E that help maintain immune system function. Only 1/4-cup serving can fulfil up to 82% of the daily recommended amount. Avocados and dark leafy greens also contain high amounts of vitamin E.

Citrus fruits
citrus fruits
Some popular citrus fruits oranges, grapefruit, tangerines, lemons, limes and clementines top tops the chart of foods whenit comes to boost immune system. They contain to vitamin C that increases the production of white blood cells and fight cold and flu.

Blueberries are one of the delicious popular super foods that contain anthocyanins, resveratrol, tannins, phytonutrients, and potassium, fiber, vitamin C, and manganese. It helps improve the strength of your immune system against infections, and other chronic diseases.

Pomegranate Juice
Pomegranate is a wonder fruit packed with health boosting antioxidants, and its juice is more stronger in anti-oxidant than green tea or red wine or other fruits. Pomegranate juice has anti-microbial properties that helps your body fight bacteria and several kinds of viruses like the flu and successfully kills disease causing bacteria in the stomach like E.coli. It also helps fight against inflammations and even shrink existing tumors.


Zinc may not grab your attention like other vitamins and minerals, but it’s one of the minerals that our body need to make our immune cells function properly. Varieties of shellfish that are high in zinc including crabs, oysters, clams, lobster, and mussels. Raw oysters are rich sources of minerals like zinc and selenium that boost immune system. These foods are called immunity boosting foods.

Mushrooms are great source of vitamin D and zinc and contain immune-supportive agents that can help kill viruses and bacteria. They are superstar when it come to healthy living.
Douglas Schar, DipPhyt, MCPP, MNIMH, director of the Institute of Herbal Medicine in Washington, DC says that “Studies show that mushrooms increase the production and activity of white blood cells, making them more aggressive. This is a good thing when you have an infection.”


kiwis contain ton of necessary nutrients such as folate, potassium, vitamin K, and vitamin C. Kiwis protect against respiratory problems, common cold and flu, protect from coughing, wheezing, and asthma and more. Papayas have potassium, B vitamins, and folate, and have same benefits of kiwis.

Green tea
green tea
Green tea contains flavonoids, epigallocatechin gallate, or EGCG, another powerful antioxidant and excellent source of the amino acid L-theanine, which can help in the production of germ-fighting compounds in your T-cells. Black tea is also effective- a Harvard study confirms that people who had five cups of black a day of black tea for consistent two weeks had 10 times more virus-fighting interferon in their blood than people who didn’t.