10 Immune-Boosting Recipes (2024)

FAQs

What will boost my immune system fast? ›

Regularly eating a variety of nutritious foods rich in vitamins and minerals, such as citrus fruits, spinach, red peppers, and ginger may help boost your immune system.

Foods that help your immune system

Specific veggies and fruits that reduce inflammation are apples, berries, tomatoes, celery and onions. Add fermented foods. Fermented foods have “good bacteria,” a.k.a. probiotics that help your immune system.

Vitamins B6, C and E are all known for their immune-boosting properties. You can get all of these vitamins from a well-balanced diet, so you don't need supplements. Some foods rich in these vitamins include eggs, bell peppers, spinach and almonds.

Consuming foods high in vitamin C such as grapefruits, oranges, tangerines, sweet red pepper, broccoli, strawberries, kale, and kiwifruit are thought to increase white blood cell production, which is key to fighting infection.

If you're feeling nauseous, following the BRAT diet – bananas, rice, apples and toast – may be your preference. The BRAT diet does not have as many nutrients as other food options, but it is easy on the stomach. If you are having trouble keeping food down, this might be the way to go.

Options, like ginger, hot tea, leafy greens, and citrus fruits may help to boost your immune system and reduce symptoms. There are also some foods that may make your cold symptoms worse, like alcohol and fast food.

How can I boost my immune system ASAP? ›

“A lifestyle that includes eating healthy foods, physical activity, reducing stress, and getting enough sleep is known to keep your immune system in the best shape,” adds Milner, who is a leader in the discovery of rare immune deficiency disorders of children.

Bananas are not only a prebiotic food – supporting gut health – they are high in vitamin B6. This vitamin is needed to keep the immune system functioning properly. Bananas are an excellent base for your next smoothie! Other foods high in vitamin B6 include cold-water fish, lean chicken breast, chickpeas and potatoes.

Green tea

Green tea is also rich in L-theanine, an amino acid that is thought to help your white blood cells produce germ-fighting compounds.