Boost Your Immune System With These 7 Everyday Foods!

Jul 19, 2020 08:00 AM EDT | By Wyn J. (

Ginger Tea
(Photo: Pixabay)

Nowadays, it is a top priority to keep yourself safe and your body in its healthiest condition. To prevent diseases, you need to boost your immune system. The next time you take a trip to the local grocery store, make sure you have a list of immune-boosting foods, which include the following. 

Green tea

Sip on that green tea, not only because they help you keep calm, but it is also high in epigallocatechin gallate (EGCG), which is considered to be a powerful antioxidant. Thus, it can be said that EGCG improves the immune system.

If you're weighing your options between green tea and black tea, the latter, which is fermented, destroys the EGCG content. Whereas in green tea, since it is steamed instead of fermented, the EGCG is preserved. 

Green tea is also a good source of L-theanine, an amino acid that helps in producing germ-fighting compounds. 


If you love munching on chicken wings, you're not only having a blast for eating, but you're also improving your immune system.

Chicken, turkey, or other poultry foods are high in Vitamin B-6, a vitamin responsible for aiding the formation of new and healthy red blood cells in your body. 

So the next time you are sick and feeling a bit under the weather, you can make chicken soup since the stock or broth, which is caused by boiling chicken bones, contains nutrients such as gelatin and chondroitin. 


If you love garlic bread and you eat them, then chances are you have a great immune system. Spice things up with garlic as they can make your meals tastier, but garlic is also known for its immune-boosting properties. An amino acid, such as allicin, which can be found by crushing or pounding on garlic, can help reduce inflammation. Allicin content of garlic is also a good source of antioxidants. 


If you have a sore throat, ginger helps make you feel better as it helps decrease inflammation. The phenolic compounds found in ginger contain gingerol, shogaol, and paradol, which are also antioxidants.


Citrus fruits such as lemons, limes, grapefruits, and oranges are the best sources of Vitamin C. These tangy and zesty fruits help improve your immune system, particularly in producing white blood cells in your body.

Since your body does not produce the necessary amount of Vitamin C needed daily, you may want to add 75 mg and 90 mg of Vitamin C for male and female adults, respectively. 


If you still have not gotten around with eating your vegetables, then your immune system is missing out. Broccoli is charged with vitamins and minerals necessary to maintain optimal overall health. Vitamins A, C, and E, and as well as antioxidants are present in broccoli. 

To preserve its nutrients, dieticians recommend to cook broccoli as little as possible, or better yet, not at all, and opt for steaming it instead. 


Yogurt is not only a sweet, refreshing treat, but they also help keep your body in perfect shape. Make sure to look for yogurts that have "live and active cultures" in it. These cultures present in yogurt aid your immune system in fighting diseases. The perfect recommendation is Greek yogurt. Refrain from eating the flavored yogurt as they are loaded with sugar. 

ALSO READ: The Best Meal Plans According to Science

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