Immune-Boosting Foods That Will Help People From Catching Bugs

Salmon 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… Trista - May 14, 2020
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.