30 Best Immune Boosting-Foods To Add To Your Diet Today

Tips and Tricks To Boost Your Immune System Today!

Verified by: Lena Bakovic, MS, RDN, CNSC

Want to give your immune system the resources to fight germs and diseases and keep you healthy? Look at your diet! Many foods provide critical support for your immune system, but you might not be eating as many of them as needed.

By adding immune-boosting superfoods into your diet, you can help your body fight off the common cold, flu, and other illnesses. A healthy immune system can also lower your risk of serious medical issues, such as cancer and cardiovascular disease.

Get your daily boost of superfoods in a tasty drink with Ensō Supergreens. Just add a scoop to your favorite beverage and enjoy! 

The Bottom Line

• Why Your System Needs Boosting - Find the benefits of boosting your immune system with supergreens.
•  Best Immune Boosting Foods - Learn about the foods that optimize your health and boost your immune system.
• Immune-Boosting Tips - Tips and tricks to stay healthy and boost your health routine. 
• Why Ensō Supergreens - Figure out why Ensō Supergreens powder is one of the most talked about immune boosting greens powders.
• Mix it Up Your Routine - Add Ensō Supergreens powder to your favorite recipes and learn how.

Why Your System Needs Immune-Boosting

Your immune system is responsible for defending your body against germs and other microorganisms that cause illness. The more support and resources you can give your immune system, the better chance it has of preventing you from getting sick. 

No immune system can perfectly defend against every threat. Adding immune-supporting foods to your diet can give your body the best chance of staying healthy throughout the year. 

30 Best Immune-Boosting Foods

Many foods can restore your body and give your immune system extra support. Here are some of the best candidates.

1. Ginger

• Origin: Root of the Zingiber plant
• Superpower: Anti-inflammatory
• Key benefits: Ginger is an excellent anti-inflammatory ingredient that offers powerful immune support. It’s known for helping combat the common cold and flu, and it can also calm nausea. Use sliced or grated ginger to season food, or make ginger tea.

2. Blueberries

• Origin: Fruit of bushy shrubs native to North America
• Superpower: Anthocyanin (flavonoid)
• Key benefits: Blueberries have a high concentration of flavonoid anthocyanin, a powerful antioxidant supporting solid immune function. The antioxidants in blueberries fight free radicals. Blueberries are also antiviral and may help reduce the risk of respiratory tract infections.

3. Oranges

• Origin: Citrus fruit (a hybrid of the pomelo and mandarin)
• Superpower: Vitamin C
• Key benefits: Oranges contain a very high level of vitamin C, a critical nutrient that supports the immune system. Individuals who get enough vitamin C are less likely to get the common cold or experience a long-lasting, severe version.

4. Walnuts

• Origin: Seed of the Jaglans tree
• Superpower: Zinc, iron, protein
• Key benefits: Like most nuts, walnuts are a good source of protein, which provides energy and helps regulate blood sugar. These nuts also provide many vitamin E and vital immune-boosting nutrients: zinc, iron, and potassium.

5. Salmon

• Origin: Ocean fish (hatch and spawn in freshwater)
• Superpower: Zinc, omega-3 fatty acids, vitamin D
• Key benefits: Wild salmon is an excellent source of zinc, which can reduce symptoms of the standard code. Salmon also contains a lot of vitamin D, which can reduce respiratory infections, and omega-3 fatty acids, which promote cardiovascular health. 

6. Red Bell Peppers

• Origin: Fruit of the Capsicum annuum plant
• Superpower: Vitamin C, beta-carotene
• Key benefits: Oranges might be associated with vitamin C, but red bell peppers have a higher concentration of this crucial nutrient, reducing the duration of cold symptoms. They also provide a lot of beta-carotene and vitamin A.

7. Almonds

• Origin: Seed of the Prunus amygdalus tree
• Superpower: Vitamin E
• Key benefits: Almonds have a lot of vitamin E, a critical nutrient that boosts white blood cell production and supports the immune system. They are also rich in protein and healthy fats that increase good cholesterol and reduce bad cholesterol.

8. Green Tea

• Origin: Leaves of the Camellia sinesis plant
• Superpower: Catechin (antibacterial and antiviral)
• Key benefits: Green tea is rich in the catechin antioxidant, which can effectively counteract both bacteria and viruses. Green tea is also known to support the immune system, and it has anti-inflammatory properties.

9. Broccoli

• Origin: Brassica oleracea plant
• Superpower: Sulforaphane
• Key benefits: Sulforaphane, which is a chemical in broccoli, has been shown to boost the enzymes and antioxidant genes in some immune cells, helping to fight free radicals and prevent illness. Cruciferous vegetables like broccoli are also known for helping prevent cancer.

10. Garlic

• Origin: Bulb of the Allium sativum plant
• Superpower: Allicin
• Key benefits: Whole garlic cloves are a good source of allicin, a compound that can help white blood cells function better. Allicin can also help the body fight off viruses. Data suggests that garlic is a natural antimicrobial that can combat infection. 

11. Turmeric

• Origin: Root of the Curcuma longa plant
• Superpower: Curcumin (anti-inflammatory, antioxidant)
• Key benefits: Turmeric gets its vivid orange color from curcumin, a potent anti-inflammatory. This nutrient helps activate the body’s production of T-cells, which are the immune system’s fighting cells that battle germs and other microorganisms.

12. Spinach

• Origin: Leaves of the Spinacia oleracea plant
• Superpower: Fiber, vitamin C
• Key benefits: Spinach is an excellent source of vitamin C, which helps your immune system fight the common cold and reduce many symptoms of illness. Another benefit of spinach is the high fiber it provides, which helps support digestion.

13. Tomatoes

• Origin: Berry of the Solanum Lycopersicum plant
• Superpower: Vitamin C, lycopene
• Key benefits: Like oranges and bell peppers, tomatoes have a high vitamin C. This nutrient is the fuel for the immune system, promoting the production of T-cells and phagocytes. The lycopene in tomatoes is associated with cancer prevention.

14. Yogurt

• Origin: Milk fermented with bacteria 
• Superpower: Probiotics
• Key benefits: Yogurt has high probiotics and good bacteria that support gut health. Many immune cells live in the gut, so maintaining a healthy gut environment is beneficial for the immune system. 

15. Dark Leafy Greens

• Origin: Edible plant leaves (e.g., kale, Swiss chard)
• Superpower: Vitamin C and E, flavonoids, carotenoids 
• Key benefits: Kale, Swiss chard, mustard greens, and other dark leafy greens are high in vitamins C and E and antioxidants that offer powerful immune support. They also contain iron, which helps maintain energy, and a hefty dose of fiber, which can support good digestion.

16. Kiwi

• Origin: Berry of the Actinidia vine
• Superpower: Vitamin C and E
• Key benefits: Kiwi isn’t a citrus fruit, but it still contains a high level of vitamin C, which helps increase white blood cell production and fight pathogens, infections, and disease. Another nutrient in kiwi is vitamin E, which is a powerful antioxidant.

17. Avocados

• Origin: Fruit of the Persea Americana tree
• Superpower: Antioxidants, folate
• Key benefits: Avocados are a popular superfood due to their health benefits and versatility. They provide a good dose of healthy fats and folate, which is a nutrient essential for proper growth and development. Avocados also contain a lot of immune-boosting antioxidants.

18. Beans

• Origin: Seeds of plants in the Fabaceae family 
• Superpower: Vitamin B, fiber, zinc
• Key benefits: Beans are an excellent vegetarian source of protein, and they offer a good amount of fiber, which promotes digestion and gut health. Beans also provide other essential nutrients: potassium, magnesium, zinc, and vitamin B. 

19. Pineapple

• Origin: Fruit of the Ananas comosus plant
• Superpower: Iodine, vitamin B 
• Key benefits: Pineapple is a tropical fruit that offers energy- and immune-boosting nutrients, including vitamin B, calcium, and potassium. It’s also high in iodine, which can help promote healthy thyroid function, essential for overall health.

20. Raw Honey

• Origin: Honey bees
• Superpower: Antibacterial
• Key benefits: Raw honey can help relieve sore throats, and it is a natural antibacterial that can kill some germs that can make you sick. Honey also contains a lot of calcium, magnesium, and iron, and it can promote skin and gut health. 

21. Oats

• Origin: Seed of the Avena sativa grain
• Superpower: Fiber, energy
• Key benefits: Oats provide slow-release energy that can make it easy to maintain a healthy diet. They are also high in fiber, which supports good gut health. Oats and other whole grains are they are known for their heart-healthy nutrients as well.

22. Ginseng

• Origin: Root of the Panax plant
• Superpower: Energy
• Key benefits: Ginseng has been used in Eastern medicine for centuries to improve overall health and support the immune system. It can speed up metabolism to increase energy, and some studies show that it can reduce upper respiratory tract infections and cold symptoms.

23. Eggs

• Origin: Poultry
• Superpower: Vitamin D and amino acids
• Key benefits: Eggs are packed with healthy nutrients, specifically vitamin D, which helps regulate and strengthen the immune system. Vitamin D can be essential during the winter, assisting individuals in fighting off colds and respiratory tract infections.

24. Sweet Potatoes

• Origin: Root of the Ipomoea batatas plant
• Superpower: Beta-carotene, vitamin B
• Key benefits: As evidenced by their orange color, sweet potatoes are a great source of beta-carotene, which is a potent antioxidant. These root vegetables also provide fiber and complex carbohydrates, supporting healthy digestion and blood sugar.

25. Dark Chocolate

• Origin: Cacao pods
• Superpower: Theobromine (antioxidant)
• Key benefits: Dark chocolate has a high concentration of theobromine, an antioxidant that can alleviate coughing. One study showed that this nutrient could work as a cough suppressant for individuals with bronchitis. Dark chocolate can also increase energy and be a mood-booster.

26. Quinoa

• Origin: Seed of the Chenopodium quinoa plant
• Superpower: Vitamin B, protein
• Key benefits: Quinoa is a whole grain superfood rich in protein, fiber, and complex carbohydrates. It also provides antioxidants and a good amount of vitamin B, which can help lower stress and improve the body’s immune response.  

27. Sunflower Seeds

• Origin: Seed of the Helianthus annuus plant
• Superpower: Zinc, vitamin B
• Key benefits: Sunflower seeds provide protein and omega-3 fatty acids essential for cardiovascular health. They are also high in vitamin B, magnesium, phosphorus, and vitamin E, an antioxidant. Sunflower seeds are a good source of zinc. 

28. Chicken Soup

• Origin: Tried-and-true home remedy
• Superpower: Anti-inflammatory, hydration
• Key benefits: There’s a reason chicken soup is always recommended when you’re under the weather. This healthy soup provides good hydration as well as an anti-inflammatory effect. Some studies show that chicken soup can help reduce nasal congestion.

29. Fermented Foods

• Origin: Lactic acid in sour foods (e.g., sauerkraut, kefir, kimchi, pickled cucumbers)
• Superpower: Probiotics
• Key benefits: The fermentation process creates foods with a high amount of probiotics, which are “good” bacteria that support a healthy gut. Since the core houses many immune system cells, a healthy heart is essential for a robust immune system. 

30. Water

• Origin: Chemical (H2O)
• Superpower: Hydration
• Key benefits: Staying hydrated can help the immune system do its job. All cells, including those in the immune system, need water to function correctly. When you’re sick, drinking enough water can help loosen mucus for faster recovery. 

More Immune-Boosting Tips!

Modifying your diet to include immune-boosting foods isn’t the only way to support this critical bodily system. Here are some other great ways to encourage a healthy immune system:

• Consume alcohol in moderation.
• Prioritize rest.
• Reduce your stress level.
• Avoid smoking.
• Get in some movement or exercise every day.
• Wash your hands frequently.
• Maintain a healthy weight.

These actions can help your immune system stay in top germ-fighting shape.

Why Ensō Supergreens is the Best Way to Get Your Immune-Boosting Foods in One Go!

Thinking about planning all your meals around superfoods can feel overwhelming. At Ensō Superfoods, our goal is to make exemplary health easy. With our top-quality supplements, you don’t have to spend hours finding recipes, shopping for premium ingredients, and preparing food. Just add a scoop of Supergreens powder to a glass of water or your favorite beverage, and enjoy a tasty drink packed with nutrients. 

Our Supergreens powder includes certified organic natural ingredients without additives or sweeteners. With a perfect balance of immune-boosting ingredients like chlorella powder, barley grass, and ginger root, Supergreens provides excellent support for your immune system. Read more about all the benefits of Supergreens. 

FAQs about 30 Best Immune-Boosting Foods

Trying to incorporate immune-boosting foods into your diet can feel overwhelming. Here are expert answers to some of the most common questions about immune-boosting vegetables and other foods.

How can I boost my immunity in 30 days?

If you take just 30 days to focus on sleep, eat more healthy food, limit your alcohol consumption, stay hydrated, and exercise consistently, you can significantly strengthen your body’s immune system.

What are the top immune-boosting foods?

Some of the top foods that support a robust immune system are garlic, ginger, citrus fruits, yogurt, almonds, and spinach. Blueberries, turmeric, red bell peppers, and green tea are other superfoods great for your immune system.

What are the signs of a weak immune system?

If you frequently get sick during cold and flu season, it could signify that your immune system is weak. Other possible symptoms of a compromised immune system are digestive issues, chronic fatigue, skin rashes, and slow healing from wounds. 

How can I test my immune system?

The best way to learn about the state of your immune system is to get a blood test from your primary care physician or healthcare provider. An allergist/immunologist can also test for and diagnose immunologic disorders. 

How can I boost my immune system in 24 hours?

If you want to give your immune system some extra support right away, focus on hydration and sleep. You can also supplement your diet with extra vitamin C, zinc, and turmeric, all of which you can get in a single serving of Ensō Supergreens. Try it today.

Mix it up with immune-boosting Ensō Supergreens Powder! Subscribe now!