1. Elderberry

It’s an old folk remedy – Elderberry has been used for centuries to tame infections and boost immunity. This fruit is loaded with antioxidants to combat oxidative stress while boosting immunity and lower inflammation in the body.

2. Blueberry

Blueberry is an immune superfood that is super-good-for-you, and they are super easy and super delicious to be included in your daily diet. Blueberry contains a type of flavonoid called anthocyanin, its antioxidant, anti-inflammation, and anti-viral properties make blueberry a surefire way to knock out colds and the flu.

3. Citrus Fruits

Remember how, when caught a cold, you turn straight to vitamin C to help?

That’s because vitamin C, among other benefits, contributes to immune defense by supporting various cellular functions of both the innate and adaptive immune systems.

Citrus fruits are an excellent source of vitamin C. Common citrus fruits are oranges, lemons, kiwi, guava, and grapefruits. One medium orange or one cup of kiwi juice is enough to give you all the vitamin C you need (90 milligrams) a day.

4. Spinach

This leafy green packs a punch! Loaded with vitamin A, C, and E, it’s obvious that spinach would do wonders for your immune system. Vitamin A, C, and E help fight infections and stimulate immune cells to support a healthy, functioning immune system.

5. Broccoli

Eat your broccoli! It has an impressive nutritional profile – high in fiber, vitamin A, vitamins C, iron, and potassium. And it boasts more protein than other veggies.

Researchers have found that sulforaphane, a chemical in broccoli and other cruciferous vegetables may hold a key to restoring the body’s immunity.

6. Dark Chocolate

A reason to enjoy chocolate! Dark chocolate contains an antioxidant called theobromine which, like all the other antioxidants, bolster your immune system by mopping up free radicals in the body.

7. Sunflower Seeds

With an abundance of vitamins and minerals including zinc and vitamin E, sunflower seeds help support your immune system and increase your ability to fight off viruses. What’s more, they make a tasty addition to salads or breakfast bowls.

8. Almonds

Almonds are high in vitamin E that acts as antioxidant to improve immune function by fighting off free radicals, which can damage immune and whole body cells.

The perfect healthy snack!

9. Red bell pepper

Ready to sweeten your day? A cup of chopped red pepper has a whopping 190 milligrams of vitamin C, more than twice the amount of C you need. It is high in vitamin A and E as well.

Crisp and refreshing, you can include them virtually in every food.

10. Garlic

How often is garlic found in almost every cuisine in the world, and how amazing it can keep our immune system in check! Garlic can boost the number of virus-fighting T-cells in your bloodstream. A 2012 research showed that garlic reduces the severity of cold and flu symptoms and promotes faster recovery.

11. Ginger

Ginger is a common home remedy for the treatment and prevention of cold and flu. It helps with inflammation, aids digestion, drastically lowers blood pressure levels, improves brain function, and boosts the immune system.

12. Turmeric

Here is the spice that should be added to your cold and flu prevention regimen! Research suggests that curcumin, the active compound inside turmeric, may help regulate immune hyperactivity.

Tips: ginger and turmeric together make great hot cider.

13. Green Tea

According to the latest research, green tea can increase the number of regulatory T cells – which play a key role in immune function and suppression of autoimmune disease. It also contains flavonoids, which may reduce the risk of a cold.

14. Yogurt

This is due to the mighty probiotics inside the yogurt. Probiotics are beneficial bacteria that not only strengthen your immune system but also aids digestion. Consuming yogurt regularly is another yummy way to improve immune health.

15. Oily Fish & Shellfish

Fish and shellfish are rich in Omega-3 fatty acids. Research has found that  omega-3 fatty acid can protect against autoimmune disorders such as lupus and multiple sclerosis

Last but not least, supplements to boost your immune system

Whether you are too busy or choose a lifestyle that prohibits certain food, you can always consider taking supplements to bridge the nutritional gap and help you live more healthily.

Supplements to consider:

– Probiotics

– Vitamins & Minerals (Vitamin C, D3, E, Zinc, etc)

– Herbs (Elderberry, Turmeric, mushrooms, etc)