Immune-Boosting Foods That Will Help People From Catching Bugs

Garlic You probably love garlic for a tasty flavor. It’s a spice that holds a unique taste and smell – to the point that you might… Trista - May 14, 2020
Garlic is not only useful to keep away any vampires but also to boost your immune system. Shutterstock.


You probably love garlic for a tasty flavor. It’s a spice that holds a unique taste and smell – to the point that you might not want to kiss if someone has too much. But, garlic is also great because it can help boost your immunity. It contains the component allicin, which has antifungal and antibacterial properties.

Several studies show that by adding raw garlic to your meals, you can boost the function of seven genes related to immune health. Of course, you can always saute and cook the garlic and receive the same benefits. So, the next time you’re thinking of adding spice to your meal, think of chopping up a little garlic.

You now have another reason to eat dark chocolate because it helps boost your immune system. Shutterstock.

Dark Chocolate

You didn’t think you would get through the list without reading about chocolate, did you? While you might not be a dark chocolate lover, you might want to acquire the taste because it can help boost your immune system. Dark chocolate is filled with theobromine, which is an antioxidant that has been proven to alleviate coughing and eases symptoms of the common cold.

The journal Frontiers in Pharmacology published a study that explained the benefits of dark chocolate concerning your health. The study proved that not only is theobromine good to ease coughing, but it also helps you manage upper respiratory symptoms from bronchitis.

Eating broccoli can help prevent a common cold. Shutterstock.


You’ve probably noticed there are many vegetables on this list. That’s because they are filled with great vitamins and minerals that can help you get through the cold and flu season. Researchers at the University of California in Los Angeles conducted studies that prove broccoli is a building block for your immune system.

According to the research, there is a chemical in the vegetable called sulforaphane that turns on antioxidant genes and enzymes in specific immune cells. When this happens, the enzymes fight off free radicals in your body and prevent you from getting sick. Even if you need to dip your broccoli in cheese or ranch, it’ll help you stay healthy.

Beef holds a lot of zinc, which is essential to keeping you healthy. Shutterstock.


You’re probably a bit surprised to see beef on the list. If you eat meat, it’s a great food that can help you fight off the cold and flu. If you’re vegetarian or vegan, no worries because there are tons of delicious meals available to help you build up your immunity.

Beef is on this list because it contains zinc, which helps you fight off illnesses. It’s essential to get enough zinc in your system to stay healthy. It’s vital to grow your white blood cells, which are responsible for going into battle with diseases that make their way into your body. It’s possible to have a zinc deficiency, which will make you sick more often. Therefore, you want to ensure you’re getting enough into your system.

Extra virgin olive oil is a great way to boost your immune system. Shutterstock.

Extra Virgin Olive Oil

The next time you reach for an oil to add to your food, look for Extra virgin olive oil. It holds excellent benefits that help keep you healthy. One reason it’s such a great ingredient to add is that it can make nearly any dish taste that much better. Plus, it can aid in weight loss!

The British Journal of Nutrition published an article by researchers that prove the health benefits of the oil. The study showed that olive oil has a high prevalence of polyunsaturated fatty acids, which are healthy fats. It’s an anti-inflammatory agent that fights the common cold and other diseases.

Salmon has a lot of Omega-3 fatty acids that help keep you healthy and gives you energy. Shutterstock.


There are many great benefits of salmon, and one is that you can fight off colds and flu. On top of this, you can also get a little more energy because salmon is filled with Omega-3 fatty acids that aid in both of these benefits. Salmon has enzymes that help reduce the amount of inflammation in your body. When you deal with inflammation, which happens when you get sick, your immune system breaks down. Therefore, you want anti-inflammatory foods.

Salmon is also a great source of vitamin D, which you can struggle to get during the winter because you’re not in the sun often. The most vitamin D you have, the easier it is for your body to fight infections. You can add salmon to your dishes and give it an extra taste with spices or squeezing a lemon on top.

Green tea is a popular one among the drinks, so you’re probably receiving health benefits without even realizing it. Shutterstock.

Green Tea

Yes, another tea on the list, but you’re probably not complaining. Along with other teas, green tea is a great drink to have during the winter. It’s also great to have around your home because it will help you fight off the flu and cold that tends to plague your house during the coldest months of the year.

When it comes to foods that boost your immune system, green tea is one of the best. On top of that, it’s also a great tea to help you lose weight. Bonus! Green tea contains an antioxidant that has anti-inflammatory properties known as flavonoids. A study published in the Journal of Indian Society of Periodontology shows that tea also contains catechin, an antioxidant that can kill off many different illnesses.

Eating whole grain bread is a great way to get in your grain intake and help fight off the common cold. Shutterstock.

Whole Grain Bread

You’ve heard for years that you should choose whole grain bread over other types of bread because it’s healthier, but you probably haven’t read much more than that. One main reason is that whole grain bread includes anti-inflammatory properties. Researchers proved this through a study and wrote about the results in a journal titled The American Journal of Clinical Nutrition.

Researchers state that whole grain bread aims at fighting off strains of cold, flu, and other diseases that head to your gut. This is because about 70% of your immune system is in your stomach.

Apples truly do help keep the doctor away. Shutterstock.


You’ve probably heard the phrase, “an apple a day keeps the doctor away.” This saying isn’t just a saying. It has much truth to it because apples help boost your immunity. Therefore, the more you eat them, the less you’ll need to make a trip to see your doctor.

The fact is that apples contain phytochemical antioxidants that help boost your immune system. According to an article in the Nutritional Journal, these antioxidants reduce the risk of chronic illnesses and burst your immune system.

No matter how you cook an egg or what you make with an egg, you can benefit from it. Shutterstock.


Eggs are indeed one of the best foods in the world – well, at least for some people. However, after you learn that eggs can boost your immune system, you might feel they’re a little more critical at the breakfast table. The best health benefits you receive from eggs come when you include the yolk.

Eggs contain vitamin D, which is an essential nutrient for your body. It gives you more energy, but it also helps fight off infections because your immune system has an easier time fighting off the common cold. A study published in the journal JAMA states that people who eat eggs fought off respiratory illnesses better than people who didn’t.

Several types of nuts help you fight off the common cold, and the best part is they make the perfect snack! Shutterstock.


You already read that almonds are a great ingredient to help you fight off the common cold and flu, but so are other nuts. One reason is that most nuts contain the right amount of vitamin E, which fights off diseases by decreasing inflammation.

Researchers published a study they concluded in the Journal of the American College of Nutrition that looked at how nuts help boost your immunity. The study found that people who ate about 50 mg of vitamin E through nuts reduced their risk of catching a cold by 28 percent in people 65 years old and above who were daily smokers.

Sweet potatoes are one of the tastiest potatoes that you can add to your meal for a particular taste. Shutterstock.

Sweet Potatoes

If you love potatoes, you’ll be happy to know that one type has made this list, sweet potatoes. Usually, people only eat them during the holiday season or other exceptional times throughout the year. However, it might not be a bad idea to include them in your diet more often to improve your immune system.

Sweet potatoes contain the antioxidant beta-carotene, which holds vitamin A. This is a type of vitamin that’s essential for your body because it helps the function of the immune cells. You don’t even need to eat a lot of sweet potatoes because 5-inches of one potato contains 100% of the vitamin A you need in your daily diet.

One fact about bone broth is that you don’t need to add it to any soups or main dish. You can simply warm it up and drink it. Shutterstock.

Bone Broth

You couldn’t get through this list without seeing bone broth, and it’s one of the best ingredients to add that can boost your immune health. It’s usually a part of chicken noodle soup and many other dishes, so this helps you find a recipe to make it with. One of the main reasons why soups help you fight off the common cold is because of bone broth.

The American College Of Chest Physicians conducted a study to prove the effectiveness of this broth. At the end of the study, they concluded it contains a large number of anti-inflammatory agents, which is the leading reason you can fight off colds, the flu, and other diseases.


“13 Immunity-boosting Foods for Cold and Flu Season.” Christy Brissette, Men’s Journal.

“17 immune-boosting foods to get you through cold and flu season.” Gabrielle Frank, Today. December 2017.

“30 Best Immune-Boosting Foods.” Jennifer Hussein, Eat This Not That. April 2020.