5 Foods – Boost your Immune System

Happy Wellness Wednesday friends! With coughs and sneezes from the flu in the air, it’s crucial we discuss different ways to boost our immune system! Although, there have been minimal reportings of fatalities due to the flu, experts theorize that the 2020 flu season will pick up its pace.

There are different ways to prepare for the flu. One of those ways is keeping your diet rich in foods that support your immune system. In today’s article, we’ll be discussing five foods that have been proven to keep you healthy during the flu season.


  • Vitamin C helps build the immune system. A larger orange contains about 100 mg of Vitamin C.
  • The vitamin C in oranges helps divert free radicals that destroy healthy cells in the body.
  • It’s important to take vitamin C before you actually get a cold. A few studies have shown that taking vitamin C after having cold symptoms no longer has any effect on the body.


  • Ginger contains antioxidant, anti-inflammatory, anti nausea, and anticancer properties.
  • Steep some fresh grated ginger in some hot water to make a ginger tea.

Red Bell Peppers

  • Red bell peppers are loaded with vitamin C. In fact, consuming one medium sized red bell pepper provides 169% of your recommended vitamin C intake.
  • A red bell pepper contains vitamin B6. Vitamin B6 works closely to the immune system to help ward off infections.
  • Try adding red bell peppers to your meal to get that extra boost of nutrients your body needs.


  • Broccoli is packed with antioxidants, vitamin A, and C.
  • The human immune system is complex and an essential nutrient that plays a significant role within it is vitamin C.
  • Vitamin C helps produce more white blood cells. Therefore, aiding the body in protecting it from infection and viruses.


  • When garlic is crushed/chewed it transforms into a compound named allicin. Then, allicin quickly converts to other sulphur-containing compounds. These compounds have been proven to promote the disease fighting elements of white blood cells when they come in contact with certain viruses.
  • For example, a study found that those who consumed an allicin supplement over a 12 week period, experienced fewer colds and shorter cold times.

Other immune boosting tips

In conclusion, filling your diet with foods that are high in antioxidants, vitamins, and minerals can aid in keeping your immune system strong and healthy. We’ve listed a few other habits and tips that can give your immune system that extra push. Let’s stay healthy and boost our immune system!

  • Get an adequate amount of sleep
  • Exercise regularly
  • Get some sun for some some Vitamin D
  • Maintain a healthy weight

Categories: Health and Wellness

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