10 Foods That Boost the Immune System

Boost your immune system

There are certain foods that may help keep your immune system strong. If you're looking for ways to prevent winter colds and the flu, and even coronavirus, your first step should be a visit to your local grocery store. Here are the top 10 ingredients that can help you overcome the flu. 

1. Citrus fruits

Vitamin C is what builds your immune system. Vitamin C is thought to increase the production of white blood cells. These are key to fighting infections.

Popular citrus fruits include:

  • grapefruit
  • oranges
  • tangerines
  • lemons
  • limes

Because your body doesn't produce or store it, you need daily vitamin C. Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it's easy to add a squeeze of this vitamin to any meal. If you want an easier way to replenish your body with Vitamin C, we recommend the tablets which can be purchased from any grocery store or pharmacy.

2. Red bell peppers

If you think citrus fruits have the most Vitamin C of any fruit or vegetable, think again. As strange as it might sound but Red bell peppers contain twice as much Vitamin C then citrus fruites. They’re also a rich source of beta carotene. 

What is beta carotene you might ask? Beta carotene helps to keep your eyes and skin healthy. Most of our healthy meals contain red bell pepper which gives an amazing taste to the dish as well as healthy benefits in form of a good dose of vitamin C.

3. Broccoli

Broccoli is supercharged with vitamins and minerals. Packed with vitamins A, C, and E, as well as many other antioxidants and fiber. Broccoli is one of the healthiest vegetables you can put on your table. We recommend you to try our Cod with broccoli, cauliflower, finest beans, and carrots meal which is packed with vitamins.

4. Garlic

There is no dispute that you can find Garlic in almost every cuisine in the world. Garlic helps at fighting infections, and according to the National Center for Complementary and Integrative HealthTrusted Source, garlic may also help lower blood pressure and slow down hardening of the arteries. Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin.

5. Ginger

Ginger is another ingredient many turn to after getting sick. Ginger may help decrease inflammation, which can help reduce a sore throat and other inflammatory illnesses. Ginger may also help decrease nausea

Ginger may help decrease chronic pain and may possess cholesterol-lowering properties, according to recent animal research Trusted Source.

We recommend a ginger tea which only takes 5 minutes to prepare. You need some lemon, ginger, and honey. 


Here is the recipe for you and your loved one:

1.     Cut the lemon in half. Squeeze the juice from one half and slice the rest. Divide the lemon juice and slices between 2 mugs, along with the sliced ginger.

2.     Fill the mugs with boiling water and leave to steep for 3 mins or until cool enough to sip. Sweeten with honey if you like.

6. Spinach

Spinach made our list not just because it's rich in vitamin C, but because it is also packed with numerous antioxidants and beta carotene, which may increase the infection-fighting ability of our immune systems. Spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients. We use spinach in many dishes, such as curry prawns with brown rice with spinach.

7. Yogurt

It’s the time to fall in love with the Greek Yogurt, if you haven’t yet. It stimulates your immune system to help fight diseases. Try to get plain yogurts rather than the kinds that are preflavored and loaded with sugar. You can sweeten plain yogurt yourself with healthy fruits and a drizzle of honey instead.

Yogurt can also be a great source of vitamin D, so try to select brands fortified with vitamin D. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defences against diseases. You can enjoy our Greek yogurt with granola breakfast, sweetened with natural honey, which will boost your day ahead.

8. Almonds

Although Vitamin C is our main friend when having a flu, vitamin E is also an important key to a healthy immune system. It’s a fat-soluble vitamin, meaning it requires the presence of fat to be absorbed properly. Nuts, such as almonds, are packed with the vitamin and also have healthy fats. A half-cup serving, which is about 46 whole, shelled almonds, provides nearly 100 percent of the recommended daily amount of vitamin E.

10. Shellfish

Have you ever thought about shellfish when it comes boosting your immune system? Apparently, some types of shellfish are packed with zinc.

Zinc doesn’t get as much attention as many other vitamins and minerals, but our bodies need it so that our immune cells can function as intended.

Varieties of shellfish that are high in zinc include:

  • crab
  • clams
  • lobster
  • mussels

Keep in mind that you don’t want to have more than the daily recommended amount of zinc in your diet. For adult men, it’s 11 milligrams (mg), and for women, it’s 8 mg. Too much zinc can actually inhibit immune system function.

More ways to prevent the flu

These ingredients can help you survive through flu and boost your immune system. Eating just one of these foods won’t be enough to help fight off the flu, even if you eat it constantly, and that’s why variety is the key to proper nutrition.  Pay attention to serving sizes and recommended daily intake so that you don’t get too much of a single vitamin and too little of others.

Eating right is a great start, and there are other things you can do to protect you and your family from the flu, cold, and other illnesses. 

At geniusfood we are always happy to provide the beast healthy meals for you. Whether you want to change up your eating habits, boost your immune system, or lose weight/gain weight, we are always here for you.