8 Foods That Can Boost Your Immune System

Keeping your immune system strong is very important to maintain your overall health. If you are looking for ways to prevent colds, the flu and other infections, your solution is right at your local grocery store.

Citrus Fruits

Vitamin C is the most common vitamin that people turn to when they have a cold because it’s so good at building the immune system. Our bodies cannot produce or store vitamin C so adults need daily vitamin C for continued health. Almost all citrus fruits are high in vitamin C so there are plenty options to choose from:

  • Grapefruit
  • Oranges
  • Clementines
  • Tangerines
  • Lemons
  • Limes

Red Bell Peppers

Did you know that Red Bell peppers contain almost 3 times as much vitamin C as oranges? Apart from boosting your immune system, vitamin C is also good in maintaining healthy skin.


Broccoli is filled with vitamins and minerals such as vitamin A, C and E. Its also packed with fiber and other antioxidants. Broccoli is literally the king in vegetable land. The key to keeping its power intact is to consume it raw or cook it as little as possible. The best way to do this is to steam it.


This is not just to chase vampires away, but to also chase away any infections. Garlic healing properties come from its sulphur-containing compounds, such as allicin. Garlic is also just the best to add a little zing to food so spice up your meals with it for more flavour.


Ginger is good at decreasing inflammation which helps with inflammatory illnesses and sore throat. It’s also very good at decreasing chronic pain, nausea and has properties that can decrease cholesterol.


Spinach is rich in vitamin C and packed with antioxidants and beta carotene which help our immune system strong enough to fight off infections. Light cooking spinach makes it easier to absorb the vitamin A so you can create some yummy recipes that incorporate more spinach to enjoy spinach properties to the fullest.


Yogurts that have the phrase “live and active cultures” like Greek yogurt have cultures that may stimulate your immune system to help fight diseases. Yoghurt can also be a very good source of vitamin D, which helps regulate our immune system.

Opt for plain yoghurt when purchasing yoghurt as the flavoured ones are often packed with too much sugar. Rather drizzle honey or pair the yoghurt with fruit to add sweetness.


Turmeric is good for curries and being an anti-inflammatory in treating arthritis.It also helps decrease exercise-induced muscle damage as well as act as immune booster.

Variety is the key to proper nutrition so its import that you eat a bit of everything in moderation to stay healthy. Pay attention to your serving sizes and daily intake to make sure that you are getting enough of everything.

Let us know what your favourite immune boosting superfoods are in the comments below.

Article inspired by: Healthline – https://www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system#papaya

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32 thoughts on “8 Foods That Can Boost Your Immune System

  1. Louisah E. says:

    I am a fan of citrus. When I do shopping I always add.. Just like garlic and ginger it’s my everyday food.. thank you rubybox I will start adding broccoli more on the list I didn’t have much knowledge about it.

  2. Zimkita M. says:

    One need to be consistent in eating everything mentioned here I’m grateful for this article, this is supposed to be our dalily nutrition

    Thank you


  3. Debra Fhedzisani R. says:

    Wow this is amazing. We really need such info to stay healthy and to boost our immune systems. I Love it….I like Grapefruit, Broccoli, Turmeric powder, Garlic, Ginger, Red Bell peppers and Yoghurt.

  4. Fezisa B. says:

    One of my favourite immune boosters is broccolli. It is supercharged with vitamins and minerals. Packed with vitamins A, C, and E, as well as fiber and many other antioxidants, broccoli is one of the healthiest vegetables you can put on your plate.

    The key to keeping its power intact is to cook it as little as possible — or better yet, not at all.

    Another favourite is spinanch. It is rich in vitamin C — it’s also packed with numerous antioxidants and beta carotene, which may both increase the infection-fighting ability of our immune systems.

    Similar to broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients. However, light cooking makes it easier to absorb the vitamin A and allows other nutrients to be released from oxalic acid, an antinutrient.