6 Immune-Boosting Foods to Keep Your Body in Fighting Form

The immune system is made of nutrients, cells, tissues, and organs. Together, these parts carry out activities in the body, fighting off bodily pathogens, including bacteria, foreign bodies, and viruses that cause disease or infection. Therefore, it is very crucial to take some food that contains nutritional substances to enhance your immune system.

When the body’s immune system gets into contact with a pathogen, an immune response is triggered. Therefore, the immune system produces antibodies that attach themselves to the antigens on that particular pathogen, thus killing it. Incorporating certain meals or foods into the diet may make an individual’s immune response stronger.

Some foods that can boost the immune system to keep the body in a fighting form include:


According to recent health reports, blueberries contain a certain kind of flavonoid known as anthocyanin. The flavonoid has antioxidant properties that can assist an individual’s immune system to be stronger.

A 2016 study showed that flavonoids play a significant role in the immune defense system of the respiratory tract. Several researchers have found that individuals who ate foods with high flavonoid content were less likely to suffer from a common cold or an upper respiratory tract infection than those who lacked it.

Dark chocolate

Dark chocolate is made of an antioxidant known as theobromine. This antioxidant may boost an individual’s immune system by protecting the cells of the body from free radicals, which are molecules created by the body when breaking them down through a process known as digestion or contact with the pollutants.

Free radicals are capable of damaging the cells of the body and may lead to disease. Despite the benefits of dark chocolate, it has high contents of saturated fats and calories. Therefore, it is essential to include them in a diet.


Garlic is always a common remedy for the prevention of illnesses such as a cold. Certain research was performed to check if taking supplements of garlic containing allicin would reduce the risks of being affected by the cold. The participants who reported after taking a placebo had a higher number of individuals suffering from cold than those taking garlic supplements. However, the researchers concluded that more research should be conducted to check whether garlic can help fight against cold.


Individuals use ginger in various desserts and dishes, including tea. Ginger has a long history of different uses as an alternative and traditional medicine. In most cases, it has been used to reduce nausea, aid digestion, and help in fighting against the common cold and flu. The special flavor and fragrance of ginger usually originate from its normal oils, and the most vital one is gingerol.

Gingerol is a crucial bioactive compound found in ginger, and it is accountable for almost all ginger’s properties used for medical purposes. According to a recent review, ginger has antioxidative and anti-inflammatory properties found in gingerol; thus, it may offer various health benefits.


Turmeric is a yellow spice, and most people use it when they are cooking. Turmeric can also be found in some of the optional medicines. The consumption of turmeric may enhance an individual’s immune response because it has the qualities of curcumin in its compound.

Oily fish

Some of the oily fishes include pilchards, tuna, and salmon. They have high contents of omega-3 fatty acids. According to 2014 research, long-term consumption of omega-3 fatty acids may decrease the risks of rheumatoid arthritis. Rheumatoid arthritis is a chronic autoimmune condition occurring when the immune system mistakenly attacks a healthy part of the human body. Including oily fish into your ration will make your diet boost your immune system and strengthen your body.