10 Foods that Boost the Immune System


There are plenty of recommendations floating around about how to boost your immune system. But the old saying “an apple a day keeps the doctor away” is somewhat true. 

Eating healthy food is one of the best ways to keep your body’s defenses strong. 

One simple rule is to “eat the rainbow,”  meaning you should consume a wide variety of fruits and vegetables in different colors. This helps ensure that you get the necessary vitamins and nutrients to keep your body protected. 

What are the best foods to boost your immune system? Here are our top 10 choices: 

  • Turmeric
  • According to studies, turmeric can boost the immune system and improve antibody response. It is packed with antioxidants that help fight free radicals and lessens cell damage. Curcumin, turmeric’s main ingredient also shows anti-inflammatory properties and a lot of disease-fighting potential. 

  • Ginger
  • Ginger is a flexible ingredient that can be consumed in beverages or food. For thousands of years, it has been used for cold and flu prevention in Asia. It also helps strengthen the immune system and reduces bacterial infection in the stomach. 

  • Dark chocolate
  • Surprised to see this on the list? Dark chocolate is rich in antioxidants that protects the body’s cells from free radicals. Studies also suggest that dark chocolate can help reduce the risk of heart disease, reduce inflammation, and improve brain function. 

    Of course, it’s still chocolate that’s high in calories, so it is best to consume it moderately. 

  • Broccoli
  • Yup, your mom was right. You should eat your broccoli indeed. This cruciferous vegetable packed with Vitamin C and antioxidants. It is also very helpful in protecting the gut from infection and disease. 

  • Red bell peppers
  • Do you know that one medium-sized red bell peppers contain 152mg of Vitamin C? This is more than enough to meet your daily requirements. Just slice them into wedges and serve with hummus for a super healthy, vitamin-packed snack. 

  • Mushrooms
  • Mushrooms are packed with vitamins, minerals, and enzymes! They are also very rich in antioxidants and polysaccharopeptide that are both important in boosting immune health. It’s a popular ingredient known to improve health, especially in Asian countries. 

  • Yogurt
  • Yogurt is one of the best sources of probiotics, which is known to help boost immunity. It makes an easy and nutritious breakfast or snack too. Just mix it with nuts and berries for more benefits! 

  • Garlic
  • Garlic is an immune-boosting superstar! This kitchen staple is said to help treat the common cold and keep flu viruses away. It is also packed with nutrients that are so good for your health. It can also help fight fatigue and lessen your level of stress. 

  • Shellfish
  • Some kinds of shellfish like oyster, clam, and lobsters are packed with zinc, which is known to help the immune system function better. Zinc also plays a role in immune healing and metabolism function.

  • Elderberry
  • For hundreds of years, elderberries have been valued for their health-boosting properties. They are packed with antioxidants and they’re known to help fight colds and flu. It is also known to reduce the severity & shorten the duration of viral illnesses. 

    The good news? You can conveniently enjoy all the awesome benefits of elderberry with Orka Nutrition Elderberry capsules. Just two capsules a day will help strengthen your body’s defenses naturally! This is the easiest way to give your immune system a boost!