immunity boosting foods

Until now, there has never been a generation of people with the ability to understand how the phrase “You are what you eat” really works.

But centuries of researchers have been able to dig deep to explain how food and wellness are interrelated, and today we have access to all of their findings. Those of us who take the time to learn this information and apply it to our diets can benefit greatly.

No matter which aspect of your health you’re looking to improve, there’s a “food for that.” As you’re starting your journey to better health, here are some immunity-boosting to add to your diet:

1. Foods With Antioxidants

The benefits of antioxidants are still studied actively. Scientists agree that these immunity boosters can slow damage to the cells in your body.

Every time you walk outside, you are under attack from environmental stresses that turn into free radicals in your body.

If you can’t get rid of those free radicals fast enough, they can damage the cells and your overall body function.

Free radicals are also generated through inflammation, smoking, and poor diet. Too much exposure to these harmful molecules has been linked to chronic conditions like heart disease, cancer, and stroke.

But antioxidants have a neutralizing effect on free radicals. To get rid of those molecules before they cause major problems, try including antioxidant-rich foods in your diet, such as:

  • Berries
  • Red grapes
  • Dark chocolate
  • Goji berries
  • Eggplant

Add these foods to your meal or have them for a snack, but fill up on them each day!

2. Fruits With Vitamin C

Vitamin C may very well be the superhero of the vitamin world. It’s one of the safest vitamins you can take, and it’s effective in improving almost every system in your body, including your immune system.

Daily doses of vitamin C are linked to a variety of health benefits. Improved eyesight, faster recovery time from colds and flu, reduced signs of aging, and better cardiovascular health are just a few.

Another great thing about this vitamin is that you can ingest it in almost any form. Liquids, foods, and supplements are all just as good at breaking down the vitamin in your body.

To ensure you’re getting enough vitamin C every day, add foods (and drinks) like these to your meals:

  • Broccoli
  • Oranges (or orange juice)
  • Strawberries
  • Brussel sprouts
  • Cantaloupe
  • Tomatoes (or tomato juice)

Vitamin C is one immunity booster you want to make sure you get enough of every day!

3. Daily Doses of Vitamin D

Decades ago, vitamin D was one of the easiest nutrients to obtain. Spending time outside in the sun and drinking fresh cow’s milk was enough to boost your levels. And you didn’t even need a supplement or any healthy foods!

Today, though, we know that too much sunshine is unhealthy. And many types of milk are commercially processed, which reduces the absorbency of the nutrients.

But, roughly 42% of the world’s population is vitamin D deficient. This deficiency can lead to significant health conditions. Problems such as lowered immune systems, muscle atrophy, and increased chances of osteoporosis are linked to a lack of vitamin D.

You can avoid these concerns by heading outside with sunblock and loading up on vitamin-D-filled foods, such as:

  • Egg yolks
  • Canned tuna
  • Mushrooms
  • Salmon, sardines, and other fatty fish
  • Vitamin-D-enriched cereal and oatmeal

Don’t forget to add whole cow’s milk or soy milk to your diet, too.

4. Regular Snacks With Vitamin E

If you’re a habitual snacker, put away the chips and pick some goodies full of vitamin E. When you do, your immune system will benefit.

Vitamin E is actually an antioxidant itself, so it has those health properties. In addition, it aids in building red blood cells to boost healing and reduce blood clots.

This vitamin can be absorbed through supplements, but why take a pill when the foods that are full of E are so yummy? Snack on foods loaded with this nutrient, like:

  • Peanuts, almonds, and hazelnuts
  • Sunflower and pumpkin seeds
  • Vegetable oils like sunflower oil and corn oil
  • Broccoli
  • Spinach
  • Vitamin-E-enriched juices and cereals

It’s not difficult to find ways to get your minimum dose of vitamin E every day!

5. Mineral-Packed Foods

Minerals like iron, phosphate, and magnesium don’t sound too tempting to eat. But, they’re actually in many of your favorite foods!

Your body needs a long list of minerals to perform its various functions. Bone growth, enamel strengthening, and turning food into energy are just a couple of ways your body uses minerals.

Magnesium, for instance, is the key nutrient in creating and repairing DNA and RNA. That’s a pretty important job! Beyond that, it regulates your neurotransmitters, which are the connectors between your brain and nervous system.

Minerals are found alongside vitamins in many foods and one-a-day supplements. To make sure you’re helping your body do its many jobs, add some of these foods to your plate:

  • Nuts
  • Beans and lentils
  • Leafy greens
  • Shellfish
  • Mushrooms
  • Yogurt
  • Cheese

The wider variety of foods you have in your diet, the more likely you are to get all the minerals you need.


Knowledge is crucial, and there isn’t much that’s more important than knowing how to improve your health. Learning about the roles of your body’s immune system can help you focus on feeding its needs.

While your diet is only a part of your overall health, eating better always makes you feel better. It cleans your system of processed foods and toxins, which lets your body do its job without sludge backing it up.

These five immunity-boosting foods will quickly have you feeling and looking better when you add them to a healthy diet.

Author Bio

Leon Grundstein has more than 28 years of experience in real estate development, with over two decades of experience in the retirement industry. He founded Tacoma Point Ruston with a game-changing business model to promote a healthy and robust retirement lifestyle for older adults.

By Anurag Rathod

Anurag Rathod is an Editor of, who is passionate for app-based startup solutions and on-demand business ideas. He believes in spreading tech trends. He is an avid reader and loves thinking out of the box to promote new technologies.