15 Foods to Boost Immune Health

The immune system consists of organs, cells, tissues, and proteins. Together, these carry out bodily processes that fight off pathogens, which are the viruses, bacteria, and foreign bodies that cause infection or disease.

When the immune system comes into contact with a pathogen, it triggers an immune response. The immune system releases antibodies, which attach to antigens on the pathogens and kill them.

Incorporating specific foods into the diet may strengthen a person’s immune response. Read on to discover 15 foods that boost the immune system.

Blueberries contain a type of flavonoid called anthocyanin, which has antioxidant properties that can help boost a person’s immune system. A 2016 studyTrusted Source noted that flavonoids play an essential role in the respiratory tract’s immune defense system.

Researchers found that people who ate foods rich in flavonoids were less likely to get an upper respiratory tract infection, or common cold, than those who did not.

2. Dark chocolate

Dark chocolate contains an antioxidant called theobromineTrusted Source, which may help to boost the immune system by protecting the body’s cells from free radicals.

Free radicals are molecules that the body produces when it breaks down food or comes into contact with pollutants. Free radicals can damage the body’s cells and may contribute to disease.

Despite its potential benefits, dark chocolate is high in calories and saturated fat, so it is important to eat it in moderation.

3. Turmeric

Turmeric is a yellow spice that many people use in cooking. It is also present in some alternative medicines. Consuming turmeric may improve a person’s immune response. This is due to the qualities of curcumin, a compound in turmeric.

According to a 2017 reviewTrusted Source, curcumin has antioxidant and anti-inflammatory effects.

4. Oily fish

Salmon, tuna, pilchards, and other oily fish are a rich source of omega-3 fatty acidsTrusted Source.

According to a 2014 report, long-term intake of omega-3 fatty acids may reduce the risk of rheumatoid arthritis (RA).

RA is a chronic autoimmune condition that occurs when the immune system mistakenly attacks a healthy part of the body.

5. Broccoli

Broccoli is another source of vitamin C. It also contains potent antioxidants, such as sulforaphane. For these reasons, it is a good choice of vegetable to eat regularly to support immune system health.

6. Sweet potatoes

Sweet potatoes are rich in beta caroteneTrusted Source, a type of antioxidant that gives the skin of the potatoes its orange color.

Beta carotene is a source of vitamin A. It helps to make skin healthy and may even provide some protection against skin damageTrusted Source from ultraviolet (UV) rays.

7. Spinach

Spinach may boost the immune system, as it contains many essential nutrients and antioxidants, including:

• flavonoids
• carotenoids
• vitamin C
• vitamin E

Vitamins C and E can help support the immune systemTrusted Source.

ResearchTrusted Source also indicates that flavonoids may help to prevent the common cold in otherwise healthy people.

8. Ginger

People use ginger in a variety of dishes and desserts, as well as in teas.

According to a review, ginger has anti-inflammatory and antioxidative properties and is likely to offer health benefits. However, more research is necessary to confirm whether or not it can effectively prevent illness.

9. Garlic

Garlic is a common home remedy for the prevention of colds and other illness.

One reviewTrusted Source looked at whether taking garlic supplements containing allicin reduced the risk of getting a cold.

The group of participants taking a placebo had more than double the number of colds between them than those taking the garlic supplements. However, the researchers concluded that more research is necessary to determine whether or not garlic can help to prevent colds.

10. Green tea

Green tea contains only a small amount of caffeine, so people can enjoy it as an alternative to black tea or coffee. Drinking it may also strengthen the immune system.

As with blueberries, green tea contains flavonoids, which may reduceTrusted Source the risk of a cold.

11. Kefir

Kefir is a fermented drink that contains live cultures of bacteria that are beneficial for health.

Initial research suggests that drinking kefir may boost the immune system. According to a 2017 reviewTrusted Source, various studies have shown that regular consumption of kefir can help with:

• fighting bacteria
• reducing inflammation
• increasing antioxidant activity

The majority of the research that supports this was carried out on animals or in a laboratory. Researchers need to perform additional studies to understand how kefir may prevent disease in humans.

12. Sunflower seeds

Sunflower seeds can make a tasty addition to salads or breakfast bowls. They are a rich source of vitamin E, an antioxidant.

In the same way as other antioxidants, vitamin E improves immune functionTrusted Source. It does this by fighting off free radicals, which can damage cells.

Click here to continue reading the list and to discover other ways to boost your immune system