5 Foods to Boost Immunity

Each of us has a unique genetic blueprint. That blueprint tells our bodies what to do when foreign invaders that cause sickness and disease attack. It is true that some of us have stronger immune systems than others. But, did you know you have the ability to make your immune system stronger with food? There are 5 main foods that can be used boost immunity. Most of these foods are found in the produce department, but others include high fiber foods that support gut health and even green tea!


Blueberries are not only a delicious fruit, but they’re also extremely high in flavonoids, a specific type of antioxidant known for its immune boosting properties. They also contain essential nutrients like vitamin C, potassium, fiber and manganese. One of my go-to breakfasts is steel cut oatmeal with peanut butter and blueberries on top!


Turmeric is one of the most widely studied plant foods for its vast health promoting benefits. Can you believe that this little root can help improve everything from the health of your skin, to your mood, to even your immune system!

There are a lot of ways to eat turmeric. You can chop it up and cook it into an Indian dish, or you can use it in its powdered form and make a latte with it!

Red peppers

Red peppers contain a powerful antioxidant known as beta carotene. Beta carotene is also converted to Vitamin A in your body to further boost your immunity! Beta carotene shows up as the color orange in plant foods. So when you see a yellow, orange, or red vegetable that is its beta carotene content showing through. Think of carrots, sweet potatoes, cantaloupe, butternut squash, and apricots.

Some green vegetables also contain beta carotene, but is masked by the dark green color of chlorophyll. Red peppers also contain vitamin C, further helping boost your immunity! Try tossing some red peppers into a black bean bowl for some extra flavor and nutrients!


Broccoli is packed with nutrients! It is one of the most nutrient dense vegetables you can eat as it contains vitamin A, C, and E. Additionally, broccoli is loaded with disease fighting antioxidants. I love eating broccoli with nutritional yeast, olive oil, and sea salt for a super nutrient dense side dish.


Ever wonder why almost every culture in the world uses garlic as the base of its cuisines? Maybe it is because of that delicious flavor it adds. But, it actually adds a whole lot more than that! Garlic contains a powerful sulfur made up of compounds that help to fight off disease.

There are so many more foods that can help boost your immunity. Usually, when it comes from the earth and it is in its whole natural form, it is good for you!


This article was written by Registered Dietitian Rosemary Squires from thehintofrosemary.