10 Foods to Strengthen Your Immune System

Citrus fruits

Many people reach for vitamin C when they get a cold. That's because it helps build up your immune system by increasing white blood cell production.

Red bell peppers

Red bell peppers are packed with almost 3 times more vitamin C than an orange. They're also rich in beta-carotene, which turns into vitamin A in your body, keeping your skin and eyes healthy.


Broccoli is a powerhouse of vitamins and minerals. It's loaded with vitamins A, C, and E, fiber, and antioxidants. To keep its nutrients intact, it's best to cook it as little as possible or not at all.


Garlic has been used for centuries for its medicinal properties. It may help fight infections and even lower blood pressure. Its immune-boosting power comes from sulfur compounds like allicin.


Ginger can help reduce inflammation and soothe a sore throat. It's also good for nausea. Gingerol, found in ginger, has similar properties to capsaicin, adding a bit of heat.


Spinach is rich in vitamin C, antioxidants, and beta-carotene, boosting your immune system's ability to fight infections. Lightly cooking spinach helps release its nutrients.


Yogurt with "live and active cultures" can stimulate your immune system. Choose plain yogurt over flavored ones and sweeten it with fruits and honey.


Almonds are packed with vitamin E, an antioxidant that supports a healthy immune system. They're also a good source of healthy fats.


Turmeric, a key ingredient in many curries, has anti-inflammatory properties. Curcumin, found in turmeric, may help reduce muscle damage and has antimicrobial properties.

Sunflower seeds

Sunflower seeds are full of nutrients like vitamin E and selenium, which support immune function. They're also rich in phosphorus and magnesium.