What to Eat to Boost Your Immunity

What to Eat to Boost Your Immunity

The most important thing for good health is a strong immune system that will ward off infections and allow you to heal more quickly if you do get sick. There are no specific foods that guarantee a better immune system, but there are certain foods that can give you a natural boost. A diet rich in whole foods will keep you immunity buzzing, while too much saturated fat, simple sugars and processed foods will weaken your defense system. This is what to eat to boost your immunity – including these foods in your diet will keep your immune system fully charged.

Omega-3 Fatty acids

Omega-3 Fatty acids may have beneficial effects on many inflammatory conditions, such as heart disease, inflammatory bowel disease and even allergies. These fatty acids (specifically DHA and EPA) are found in cold water fish, including salmon, sardines, tuna and trout. Other great sources of these health-promoting fatty acids include chia seeds, walnuts and flaxseeds.

Whole Grains

The complex carbohydrate fiver found in whole grains appears to reduce inflammation. These foods are also reach in essential nutrients and health-promoting phytochemicals. To meet your daily fiber goals, the USDA recommends that at least half of the grains you consume should be whole grains.


A healthy microbiome is linked to improved immunity. Probiotics are bacterial powerhouses that help change gut bacteria to optimize the gastrointestinal tract health. There are trillions of bacteria living in out GI tract and they make up our intestinal flora. A healthy flora plays a role in the maturing of immune cells and stops the bad bacteria from entering the blood. Food sources of probiotics include yoghurt, kefir, miso, tempeh, kimchi, kombucha and sauerkraut.


Eating foods rich in antioxidants will lower your risk of heart disease, protect you against certain types of cancer and strengthen your immune system. The American Heart Association recommends eating a lot of antioxidant-rich foods (fruits, veggies, whole-grains, nuts and seeds), as opposed to supplements, to reap the most benefits. Experts recommend eating between 5-6 servings of fruit and vegetables per day, so try to include at least two servings per meal.

So, this is what to eat to boost your immunity – include these foods in your daily diet plans and your immune system will definitely improve.