The best foods for boosting your immune system

1. Blueberries

Blueberries contain a type of flavonoid called anthocyanin, which has antioxidant properties that can help boost a person’s immune 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. Curcumin has antioxidant and anti-inflammatory effects.

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4. Oily fish

Salmon, tuna, pilchards, and other oily fish are a rich source of omega-3 fatty acids. Long-term intake of omega-3 fatty acids may reduce the risk of rheumatoid arthritis. Rheumatoid arthritis 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. 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.

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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. 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.

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13. Almonds

Almonds are another excellent source of vitamin ETrusted Source. They also contain manganese, magnesium, and fiber.

A small handful or a quarter of a cup of almonds is a healthful snack that may benefit the immune system.

14. Oranges or kiwifruit (kiwis)

Oranges and kiwis are an excellent source of vitamin C, which is the vitamin that many people turn to when they feel a cold developing.

While scientists are still not sure exactly how it helps, vitamin C may reduceTrusted Source the duration of common cold symptoms and improve the function of the human immune system.

15. Red bell pepper

For people trying to avoid the sugar in fruit, red bell peppers are an excellent alternative source of vitamin C.

Stir-frying and roasting both preserve the nutrient content of red bell peppers better than steaming or boiling, according to a study on cooking methodsTrusted Source.

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