Foods to Boost Your Immune System and Overall Health

Foods to Boost Your Immune System and Overall Health

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Food does a lot more for us than many realize. Eating the right foods can help keep you healthy and boost your immune system.

In other words, the way we eat could help us fight colds, the flu, and other infections.

So if you’re hoping to increase your immune system’s ability to fight off illness, it might be time for a trip to the grocery store.

Check out these healthy foods that can improve your overall health.

Citrus Fruits

Cold remedies tend to include vitamin C, and that’s for good reason. Vitamin C may increase the production of white blood cells, which are key to fighting off infections.

It’s not just oranges that are good for you. In fact, almost all citrus fruits are high in this important vitamin. Just remember that your body doesn’t produce or store vitamin C, so you’ll need to meet your daily intake for continued health.

Fatty Fishes

Not all fats are bad for you. In fact, some are pretty beneficial for your health. Salmon, tuna, mackerel, and other fatty fishes are high in omega-3 fatty acids, which could help control inflammation in the body. Left unchecked, chronic inflammation can weaken or disrupt our immune systems.

Red Bell Peppers

Although it is common knowledge that citrus fruits have plenty of vitamin C, did you know that red bell peppers are packed with it? Actually, red bell peppers contain almost three times as much vitamin C as an orange!

On top of that, red bell peppers are also a rich source of beta carotene, which your body converts into vitamin A. It can help keep your eyes and skin healthy.


Reaching for chicken noodle soup while sick isn’t just an old wives’ tale. Poultry, such as chicken and turkey, is actually high in vitamin B-6. Not only is B-6 associated with an ability to fight inflammation, but it is also important to the creation of new and healthy red blood cells.


Spinach is another food rich in vitamin C, but it’s also packed with plenty of antioxidants and beta carotene — both of which can help increase the infection-fighting ability of our immune systems.


This spice has been used medicinally in India for thousands of years because of its anti-inflammatory properties. Increasing your turmeric intake is really easy. Try adding it as a spice to your food, start eating more curry (my favorite solution!), or drink turmeric tea with a little honey.


Kale has been touted as a superfood because it’s packed with fiber and antioxidants. Much like spinach, kale is also a great source of vitamin C. Regularly eating kale is a delicious and nutritious way to fight inflammation and boost your immune system.

Green Tea

Green tea is packed with flavonoids, a type of antioxidant. It also boasts epigallocatechin gallate (EGCG), another powerful antioxidant that has been shown to enhance immune function.

It is also a good source of the amino acid L-theanine, which may aid in the production of germ-fighting compounds in your T cells.