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10 Foods Proven To Boost The Immune System

Discover 10 foods that will boost your immune system naturally. 

Organs, cells, tissues, and proteins comprise the immune system. Together, these organs and systems carry out bodily functions that help the body fight pathogens, which are bacteria, viruses, and other foreign bodies that cause disease or infection.

When the immune system is exposed to a pathogen, an immunological response is triggered. Antibodies are produced by the immune system. They bind themselves to antigens on infections to get rid of them. 

By incorporating specific items into the diet, a person’s immunological response may be improved. Continue reading to learn about 10 foods that boost immune system.

1. Citrus Fruits (Vitamin C)

After catching a cold, the majority of individuals immediately go for vitamin C. That is because it aids in the development of your immune system. Vitamin C is believed to stimulate the development of white blood cells, which are necessary for infection defense.

Almost all citrus fruits contain a significant amount of vitamin C. With so many options; it’s simple to incorporate a squeeze of this vitamin into every meal.

Here are the popular citrus fruits you can easily buy at the market:

Since your body does neither create nor retain vitamin C, you require it regularly to maintain your health. The recommended daily amount for the majority of individuals is as follows: 

  • Women: 75 mg
  • Men: 90 mg

If you prefer taking supplements, like XSIMPLEX that offers other healthy ingredients, do not exceed 2,000 milligrams (mg) per day. 

Additionally, keep in mind that while vitamin C may aid in the recovery process following a cold, there is currently no proof that it is helpful against the coronavirus SARS-CoV-2.

Citrus fruit sliced thin on a table.
Yogurt being scooped out of a glass jar.

2. Yogurt (Calcium)

Yogurt is a calcium-rich food. In addition, numerous varieties of yogurt contain live probiotic bacteria, which have a variety of health benefits.

One cup (245 g) of plain yogurt offers 30% of the recommended daily calcium intake, phosphorus, potassium, and vitamins B2 and B12. Low-fat yogurt may be even more calcium-dense, providing 45% of the recommended daily intake (RDI) in one cup (245 g). While Greek yogurt is an excellent source of protein, it has less calcium than normal yogurt. 

Consuming yogurt has been associated with increased diet quality and metabolic health in one study. Moreover, individuals who consumed yogurt had a decreased risk of developing metabolic disorders such as type 2 diabetes and heart disease.

3. Shellfish (Zinc)

While shellfish may not be the first thing that comes to mind when considering ways to enhance one’s immune system, certain varieties of shellfish are high in zinc. While zinc receives less attention than many other vitamins and minerals, our immune cells must operate properly.

Zinc-rich shellfish include the following:

  • Crab
  • Lobster
  • Oysters
  • Mussels

Bear in mind that you should not exceed the recommended daily amount

  • Men: 11 mg 
  • Most women: 8 mg

Excessive zinc can actually impair the immune system’s function.

A plate of various shellfish.
Raw chicken sitting a wooden cutting board.

4. Chicken (L-Lysine)

When you’re sick and reach for chicken soup, there’s more to it than the placebo effect at work. The soup may help reduce inflammation, which may help alleviate cold symptoms.

Vitamin B-6 is abundant in poultry, such as chicken and turkey. Around 3 ounces of light turkey or chicken meat supplies nearly one-third of your recommended daily B-6 intake. Additionally, it is involved in a large number of chemical reactions that occur in the body. So it is necessary for the production of new, healthy red blood cells.

Gelatin, chondroitin, and other nutrients beneficial for gut healing and immunity are found in stock or broth produced from boiling chicken bones.

What’s more, is that Lysine is also present in turkey and chicken. Lysine, alternatively referred to as L-lysine, is an amino acid required for various body processes. Because amino acids can be mixed with other chemicals to produce protein, they are referred to as the macronutrient‘s building blocks.

5. Garlic (Garlic bulb)

Garlic is used in nearly every cuisine on the planet. It imparts a slight zing to dishes and is essential for your health. Its value in combating diseases was recognized by early civilizations. Garlic may also help prevent hardening of the arteries, and there is some evidence that it can help decrease blood pressure.

Garlic appears to possess immune-boosting qualities due to its high concentration of sulfur-containing chemicals, such as allicin.

A bowl of garlic emptied out onto a table.
Broccoli sliced on a wooden cutting board.

6. Broccoli 

Broccoli is vitamin and mineral-dense. It is loaded with vitamins A, C, and E and fiber and a variety of other antioxidants. Moreover, it is one of the healthiest veggies you can eat.

To preserve its potency, cook it as little as possible — or even better, not at all. According to research conducted by a reputable source, steaming is the best method for retaining the most nutrients in food.

7. Ginger

Ginger is another component that many people resort to when they are ill. It may assist in reducing inflammation, which may help alleviate a sore throat and other inflammatory conditions. Moreover, it may relieve nausea.

While ginger is frequently used in sweet treats, it contains gingerol, a relative of capsaicin. Ginger may also help to alleviate chronic discomfort and may possibly have cholesterol-lowering properties.

Sliced ginger root on a white table.
A bowl of almonds in a porcelain bowl.

8. Almonds

Vitamin E frequently takes a back seat to vitamin C when it comes to preventing and treating colds. However, this potent antioxidant is critical for maintaining a healthy immune system.

It is a fat-soluble vitamin, which means that it cannot be absorbed correctly without the presence of fat. Almonds, for example, are high in vitamin E and also contain healthful fats.

Adults require approximately 15 mg of vitamin E each day. A half-cup portion of almonds, around 46 whole, shelled almonds, offers about 100% of the required daily intake.

9. Turmeric

You may be familiar with turmeric as a key ingredient in a variety of curries. This yellow, bitter spice has also been employed to treat osteoarthritis and rheumatoid arthritis for years. So it is considered as one of the foods that boost immune system.

According to research, high amounts of curcumin –– the compound that gives turmeric its unique color –– can help reduce exercise-induced muscle damage. In addition, curcumin shows potential as an immune booster and antiviral. However, additional investigation is required.

A spoonful of turmeric
A small cup of green tea.

10. Green Tea

Green and black teas are both high in flavonoids, an antioxidant. Green tea truly shines when it comes to its concentration of epigallocatechin gallate (EGCG), another potent antioxidant.

EGCG has been shown in studies to improve immunological function. However, the fermentation process that black tea undergoes degrades a significant amount of the EGCG. Green tea, however, is steamed rather than fermented, which preserves the EGCG.

Additionally, green tea contains the amino acid L-theanine. L-theanine may help your T cells produce germ-fighting chemicals.

Consider A Plant-Based Diet

Vitamins, Minerals, and Antioxidants

Fruits and vegetables contain nutrients such as beta-carotene, vitamin C, and vitamin E that have been found to promote immune function. Due to the fact that a variety of vegetables, fruits, and other plant-based foods are also high in antioxidants, they contribute to the reduction of oxidative stress

Healthy Diet

At the same time, consuming a low-fat, plant-based diet may assist in boosting the immune system. To resist bacteria, viruses, and other invaders, the immune system relies on white blood cells that create antibodies. Vegetarians have been demonstrated to have more effective white blood cells than nonvegetarians, owing to their high vitamin intake and low fat intake.

Consuming a low-fat diet may also be beneficial. Limiting dietary fat has been demonstrated to help boost immune responses. Additionally, research indicates that oil may decrease white blood cell activity and that high-fat diets may change the beneficial gut microbiota.

Keeping a healthy weight might also be beneficial for the immune system. Obesity has been associated with an increased risk of infection with influenza and other viruses such as pneumonia. Plant-based diets promote weight loss because they are high in fiber, which fills you up without adding calories. Additionally, fiber can help reduce BMI, which has been related to enhanced immunity. Lastly, it has been demonstrated that a plant-based diet reduces inflammatory biomarkers.

Adequate Sleep

Our bodies require sleep to rejuvenate and rest. Without enough sleep, our chance of acquiring significant health problems such as heart disease, Alzheimer’s disease, and obesity increases. Inadequate sleep has also been associated with a weakened immune system. According to one study, those who sleep less than five hours each night are more likely to have recently been sick with a cold than those who sleep more.

Do you require assistance falling asleep? Consider including more nutritious fruits, veggies, grains, and legumes in your diet. According to one study, diets high in fiber and low in saturated fat can promote more restorative sleep. Discover how a plant-based diet can help you sleep better.

Consider Taking Supplements

The specific blend of vitamins in XSimplex was carefully chosen based on years of research to support and improve the immune system. From the ground to the bottle, every component of this immune support was carefully sourced and quality-controlled. This supplement contains no fillers, binders, or unnecessary additives.

The front of a bottle of XSimplex.Ingredients included are: 

  • Vitamin C 
  • Calcium 
  • Zinc 
  • L-Lysine HCI 
  • Astragalus root 
  • Garlic bulb 
  • Echinacea purpurea 
  • Licorice root extract
  • Bee propolis

Once ingested, it’s a guarantee that you will get quick relief. This is because the formulation was created to assist individuals in managing a variety of ailments. Additionally, all ingredients were obtained sustainably and verified for quality. You can consume this together with foods that boost immune system. Order yours today, or contact us for additional information about XSimplex Immune Support

Why Choose XSimplex?

A pair of green viruses.


Our specially blended ingredients are individually chosen based on years of research to support the immune system and boost your immune system. Best used for immune support.

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Because we harness the power of mother nature in each capsule, we are able to bring you a solution that is not only effective but free of known side effects. Purchase with comfort, use with confidence.

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Immediately upon ingestion you’ll start to notice results and feel relief. Our formulation is designed to help you manage various symptoms from rashes to canker sore treatment.

100% all natural ingredients.


From the ground to bottle, all of our ingredients are responsibly sourced and inspected for quality. We don’t use any fillers, binders, or unnecessary additives.

Krizzia Paolyn is a professional writer and SEO specialist.

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, is an SEO Specialist and author. She also holds a bachelor’s degree in Psychology. She started her career as a content writer for various digital magazines and renowned publications. It has always been her passion to share her voice, and at the same time, to encourage others to share their voices as well.

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