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immunity boosting foods
October 12, 2023

There’s no medicine as powerful as prevention! Rather than having to turn to hot soup and tea to combat a cold or flu, reach for foods that can help to prevent you from getting sick in the first place. Foods that boost immunity can help strengthen immune response, giving your body a better chance of fending off pathogens like viruses, bacteria and foreign bodies. By adding certain foods to your diet, you can help stop sickness before it ever gets started, saving yourself discomfort down the road. Here are 6 of the best foods that boost immunity:

1. Citrus Fruits

citrus fruits

A steady stream of Vitamin C is one of the best ways to build a healthy and powerful immune system. Citrus fruits like oranges, grapefruits, tangerines, lemons and limes are jam-packed with Vitamin C, a powerful antioxidant that works to protect against pathogens. Vitamin C is believed to fight infection by increasing white blood cells, making citrus fruits some of the best foods that boost immunity!

2. Berries

Berries pack a powerful punch when it comes to warding off foreign invaders in the body! Blueberries contain a flavonoid known as anthocyanin made of antioxidant properties that can help improve immune response. Flavonoids play an important role in the immune defense of the respiratory tract, helping to prevent respiratory tract infections like the common cold. Elderberries and acai berries also contain this important flavonoid.

3. Yogurt

yogurt with strawberries and granola

Yogurts that feature live and active cultures, such as greek yogurt, contain probiotics and can help your immune system fight diseases. Vitamin D in yogurt regulates the immune system and boosts your body’s natural defenses against sickness. Opt for low-sugar yogurts and add berries for even better immunity and a little bit of sweetness without the overload of processed sugars.

4. Spinach

Spinach is one of the best superfoods around because it’s full of essential vitamins and nutrients! Vitamins C and E in spinach work to support the immune system while beta carotene and antioxidants help the immune system fight off infections. Eat spinach raw or lightly cooked to receive the biggest boost of these nutrients.

5. Broccoli


Broccoli is another leafy green that’s a great source of the nutrients your immune system needs to be in tip-top shape. It’s full of Vitamins A, C and E, plus fiber and antioxidants, meaning the health benefits go above and beyond just being one of the best foods that boost immunity! Sulfur-based compounds in broccoli stimulate the production of glutathione, which attacks free radicals that often damage the immune system.

6. Sweet Potato

That distinct orange color you see in sweet potatoes comes from beta carotene, an antioxidant that is extremely beneficial for the immune system! Just 1 cup of baked orange sweet potato with skin provides twice the amount of beta carotene required daily by the average adult. Beta carotene transforms to Vitamin A in the body, which soaks up the free radicals that hurt the immune system.

Increase your chances of fending off sicknesses like the common cold and flu by consuming these foods that boost immunity! Here at Freedom Functional Medicine, we take an all-encompassing approach to treat the root causes of illnesses and help you on your healthcare journey. Learn more about our functional medicine approach!

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