The list of 10 foods that strengthen the immune system!

Verified on 09/30/2023 by Alexane Flament, Editor

While no single food is a miracle cure when you’re sick, a healthy diet that provides the necessary vitamins and minerals can help strengthen your immune system!

Here is a list of foods that will help you prevent illness and get better quickly when you are sick!

Foods with superpowers exist!

Fresh foods can provide our bodies with the nutrients our immune system needs to function properly!

To keep your body as healthy as possible, you should eat a variety of fruits, vegetables, whole grains, herbs and spices daily.

Moreover, certain foods strengthen the immune system while others have more antimicrobial properties! In short, they can help fight winter bacteria and viruses! This is particularly the case for spices such as cinnamon, oregano, cloves and even rosemary.

The right food choices will help boost your immune system. However, we must keep in mind that diet alone cannot maintain good health!

It is essential to also practice physical activity, maintain a moderate weight, as well as avoid habits harmful to health (smoking, alcohol).

Here are the foods to eat to boost immunity

“There is no doubt that a healthy diet improves your immunity against disease “, says immunologist Cassandra Calabrese. “What you put into your body is important to your overall health, including your immune system” she added.

Indeed, the immune system constitutes a barrier against invaders like the flu! To effectively combat these viruses, it is essential to eat well!

To help you, here is a list of foods to eat to boost your immunity:

Oily fish

Oily fish (tuna, herring, mackerel, salmon, sardines, etc.) are rich in omega-3.

Citrus fruits

Citrus fruits (orange, lemon, grapefruit, clementine, etc.) are rich in vitamin C.

Red peppers

Peppers (especially red ones) are full of vitamin C (3 times more than an orange).


Broccoli has excellent sources of fiber, antioxidants and vitamins A, C, E.


Garlic has allicin which helps support white blood cells in cases of viruses (flu, cold).


Ginger helps reduce inflammation thus reducing inflammatory diseases (sore throat). It can also help reduce chronic pain.


Spinach is rich in vitamin C, folate, antioxidants and beta-carotene.


Yogurts are an excellent source of vitamin D. They contain probiotics contributing to the good health of our intestines.

The almonds

Almonds are rich in vitamin E and also contain healthy fats for your body.


Turmeric is rich in curcumin. This compound will act as an antiviral.

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