Foods That Boost Immunity

With the coronavirus surging across the globe, more and more people are searching for ways to boost their immunity and prevent illness. Do a quick Google search for ways to boost your immunity, and you’ll be flooded with information ranging from the practical to the absurd. However, most medical professionals agree that a surefire way to boost your own immunity is to make changes to your diet.


While proper diet isn’t guaranteed to prevent illness, there are many foods that give your body the edge it needs in the fight against sickness and infection.


These foods are typically loaded with vitamins and minerals that help your body stay healthy. First, let’s take a look at what some of these vitamins and nutrients are, and how they help your cause.


Nutrients That Boost Immunity




Zinc is a common supplement taken for immunity and is found plentiful in oats. Zinc is a nutrient that helps your body fight off bacteria and viruses, helps wounds heal, and also assists in the creation of protein and DNA. Studies have shown that zinc supplements are effective at decreasing the length of the common cold.




Selenium is a powerful antioxidant that can help protect cells from damage. It does so by keeping the free radicals in your body at a healthy level meaning less oxidative stress. This can help prevent certain types of cancer, heart disease, Alzheimer’s, and stroke. Decreased levels of oxidative stress in the body correlate with an increased immune function ultimately upping your defense against bacteria and viruses.




Glutathione is an essential peptide in your body. It consists of amino acids that are used by every cell in your body and has strong antioxidative properties that can help boost your immune system and increase longevity.




Probiotics are bacteria and yeasts that help your gut and digestive system. These are considered the “good” bacteria and are essential for our overall health. They can increase the production of antibodies which help your body stave off infections.


Vitamin C


Vitamin C has long been heralded as a natural immunity boost. It can help decrease the duration of the common cold, as well as prevent the onset of the common cold in athletes.


Vitamin A


Vitamin A is a powerful anti-inflammatory agent that helps develop the immune system and helps regulate your cellular immune responses.


Polyphenols & Flavonoids


Polyphenols and flavonoids are powerful antioxidants that are found in a wide variety of food and beverages. They can help protect against cancer, oxidative stress, neurodegenerative disorders, and diabetes.



Foods That Boost Immunity


Knowing which vitamins and nutrients help give you an edge isn’t enough. After all, keeping track of which foods contain glutathione or polyphenols is no easy task. Rather, we’ve compiled a list of foods that contain the nutrients listed above to help simplify your shopping list.



  • Oats
  • Broccoli
  • Spinach
  • Almonds
  • Blueberries
  • Dark Chocolate
  • Acai
  • Turmeric
  • Sunflower Seeds
  • Kiwi
  • Elderberries
  • Papaya
  • Yogurt
  • Red Bell Peppers
  • Oranges
  • Lemons
  • Mushrooms




By making the above foods a regular part of your diet, you can boost your immune system providing you an extra edge in the fight against illness and infection. It’s important to note that diet alone is not enough to keep you in tip-top health, and you should always heed the advice of your physician and get vaccinated when applicable. Still, proper diet plays a crucial role in our bodies and mean the difference between sickness and health.