15 Foods for the Immune System to Help You Fight off Diseases

Every day, authorities are encouraging people to take preventive measures such as handwashing, avoiding crowds, and proper hygiene to prevent further spread of the prevalent Coronavirus (COVID-19). Strengthening your immune system can go a long way in terms of keeping you healthy and helping you fight off any type of bacteria, viruses, and other pathogens.

Along with exercise and a healthy lifestyle, consider consuming some of these superfoods daily to put up a robust defence against various diseases!

1. Garlic

Garlic is rich in vitamin B6, manganese, selenium and vitamin C. It has long been used to help fight infections and viruses thanks to its allicin content, the sulphur-containing compound that consists of antibacterial properties. You can easily consume it as a morning drink with lemon and honey.

Garlic is also one of the natural allergy remedies which you can learn more of in this blog.

2. Mushrooms

With approximately 400 species of fungi known to have medicinal properties, a lot of mushroom varieties come with antiviral, antimicrobial or anti-inflammatory properties. They are also high in beta-glucans which are natural substances proven to help prime a person’s immune system.

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3. Ginger

Especially if you’re already feeling under the weather, ginger can be a great source of nutrients. Its antioxidant content is believed to fight off cold and flu symptoms, it is also rich in iron, zinc, calcium and magnesium too. Best consumed fresh, studies have discovered that ginger aids digestion and constipation too.


4. Bone broth

According to various studies, bone broth is rich in L-Glutamine, an essential amino acid that human bodies cannot create themselves and can only get from foods. It supports cell repair, including the intestinal tract wall. A healthy gut is essential for a strong immune system.

5. Blueberries

Thanks to their rich antioxidant properties, blueberries are a great food for the immune system. They contain anthocyanin, a type of immunity-boosting flavonoid with antioxidant properties. Various studies have shown that flavonoids are an essential substance in improving the respiratory tract’s defence from diseases.

6. Broccoli

Broccoli is one of the best sources of vitamin C among fruits and vegetables. It is also high in potent antioxidants which makes it a great food for the immune system, especially when consumed regularly.


7. Almonds

An excellent source of vitamin E, almonds are also manganese, magnesium, and fibre-rich. A small handful of almonds can serve as a great snack that will help boost your immune system.

8. Oranges

Vitamin C largely helps strengthen a person’s immune system, which means that taking plenty of this nutrient can help your body fight off various diseases. Oranges are a great source of vitamin C, as well as tomatoes, peas, peppers, and lemons. It is important to eat more of these fruits and vegetables as the body cannot store vitamin C well and needs a consistent supply.

9. Salmon

Aside from making meals tasty, salmon also has potent immunity-boosting properties. The pigment that gives this fish its pink colour is called astaxanthin. It is essential in making your immune cells function at their best.


10. Bell peppers

Bell peppers are considered one of the great foods for the immune system because of their high vitamin A content. This nutrient helps repair your body’s mucosal barriers which are easily damaged by infection. Bell peppers can also be an excellent alternative source of vitamin C if you want to avoid sugar in fruits.

11. Spinach

The essential nutrients present in spinach include flavonoids, carotenoids, vitamin C, and vitamin E. While Vitamins C and E are beneficial in strengthening the immune system, flavonoids can also help prevent the common cold in otherwise healthy people.

Check out our blog to learn the importance of herbal gardening to your health.

12. Dark chocolate

Dark chocolate contains theobromine, an antioxidant which helps boost the immune system. It protects body cells from free radicals which can damage them and contribute to disease. Remember, however, to consume dark chocolate in moderation as it is also high in calories and saturated fat.


13. Sweet potatoes

Rich in beta carotene, sweet potatoes are an excellent food for the immune system. This type of antioxidant is a great source of vitamin A, which helps make the skin healthy and can protect it from ultraviolet (UV) rays.

14. Yoghurt

Yoghurt contains friendly bacteria which helps strengthen a person’s immunity from various diseases. Yoghurts manufactured from goat’s milk are particularly rich in these friendly bacteria.

15. Tea

Whether white, green, or black, each of these teas deliver disease-fighting polyphenols and flavonoids. These are antioxidants that seek out cell-damaging free radicals and destroy them. Caffeinated and decaffeinated varieties work equally well too.


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Do yourself a favour and build a strong immune system to help protect you from COVID-19 and any other common or rampant sickness! For more health and gardening tips, make sure to check out our BillyOh blog site too.

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