The list of 10 foods that boost the immune system!

Verified on 09/30/2023 by Alexane Flament, Editor
La liste des 10 aliments qui renforcent le système immunitaire !

While no single food is a miracle cure when you’re ill, a healthy diet providing the necessary vitamins and minerals can help boost your immune system!

Here’s a list of foods that will help you prevent illness and recover quickly when you’re sick!

Foods with superpowers do exist!

Fresh food can provide our bodies with the nutrients our immune systems need to function properly!

To keep your body as healthy as possible, you need to eat a variety of fruits, vegetables, whole grains, herbs and spices every day.

In fact, some foods boost the immune system, while others have antimicrobial properties! In short, they can help fight winter bacteria and viruses! This is particularly true of spices such as cinnamon, oregano, cloves and rosemary.

The right food choices will boost your immune system. However, it’s important to remember that diet alone cannot maintain good health!

It’s essential to keep physically active, maintain a moderate weight, and avoid unhealthy habits such as smoking and alcohol.

Foods to boost immunity

« There’s no doubt that a healthy diet improves your immunity to disease, » says immunologist Cassandra Calabrese.  » What you put into your body is important for your overall health, including your immune system, » she adds.

The immune system acts as a barrier against invaders like the flu! To combat these viruses effectively, it’s 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-3s.

Citrus fruit

Citrus fruits (oranges, lemons, grapefruit, clementines, etc.) are rich in vitamin C.

Red peppers

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


Broccoli is an excellent source of fiber, antioxidants and vitamins A, C and E.


Garlic contains allicin, which helps support white blood cells in the event of viruses (flu, colds).


Ginger helps reduce inflammation, thus reducing inflammatory diseases (sore throats). 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 that contribute to good intestinal health.


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


Turmeric is rich in curcumin. This compound acts as an antiviral agent.