Foods that boost immunity: top 10

During the period of colds and the onset of the new coronavirus on all fronts, it is very important to be prepared, remain calm and strengthen your immune system. Strong immunity and high body resistance are the guarantee that the disease will bypass you. Or your body will quickly cope with it and you will endure a cold much easier than those who do not pay attention to health and diet.

Eating right to strengthen the immune system is very important, because most of the immune cells live in the intestines. In addition to excellent digestion, vitamins A, C, D, group B (especially B6), magnesium, potassium, iodine, and selenium are important for good immunity. It is necessary that the diet contains a sufficient amount of fiber (that is, we lean on vegetables and fruits), as well as high-quality proteins and fatty acids (be sure to eat fatty fish at least a couple of times a week, do not forget about poultry and legumes).

The following products have proven themselves to be excellent immune boosters:


Healthy products, even those with antiviral effects, are not a substitute for antiviral and other drugs prescribed by your doctor. Food can only be used as a preventive measure.


One of the most useful spices. Ginger is needed to strengthen the immune system, it will help fight infection. It contains gingerol. This is a substance that kills germs, stops the growth of some harmful bacteria and fights viruses. Ginger is very effective in fighting infections that develop in the mouth and throat. So this root is the first remedy against colds, sore throats and other unpleasant diseases.

In addition to gingerol, ginger root contains many B vitamins, ascorbic acid and retinol. They also strengthen the immune system and increase resistance to disease.

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Top 10 foods that boost immunity

Some of the most common foods that boost immunity include:

  1. Garlic, which is also a natural antibiotic, helps prevent complications of respiratory diseases and speed up recovery. Copes well with pathogenic microorganisms in the intestines. Doctors recommend 1-2 cloves per day.
  2. Lemon and other citrus fruits. Contains ascorbic acid. 2 slices of lemon per day is enough. It is better to add them to warm water, because in hot water the lemon will lose the lion's share of its nutrients.
  3. Honey. It contains many biologically active substances. 1 tbsp. A spoon a day will help the body fight infections.
  4. Natural live yoghurts with bifidobacteria and lactobacilli. Helps with dysbiosis.
  5. Cranberry. This berry contains useful vitamins and substances to boost immunity. Cranberries are good for making fruit juice. It also helps with high fever due to viral infection.
  6. Fish and seafood. Contains Omega-3 acids, iodine and protein necessary for the body.
  7. Onions contain phytoncides that help fight viral diseases. It is a storehouse of vitamins and nutrients.
  8. Bell pepper. Increases the strength of capillary walls, helps in the prevention of asthma, bronchitis, atherosclerosis, etc.
  9. Tomato. It contains lycopene, an antioxidant that protects cells from premature aging and death.
  10. White cabbage. This low-calorie product is useful for obesity and constipation. vitamin deficiency, but not recommended for increased gas formation.


Probiotics, lactic acid bacteria, and plenty of vitamin C are all found in fermented foods like sauerkraut, kimchi, pickled apples and berries, even cucumbers and tomatoes. It is important that the products are truly fermented and not pickled, that is, made without the addition of acid, vinegar and sugar.

The bacteria contained in fermented foods not only help the intestines function and cleanse it, but also support the immune system, help in the production of antibodies, and protect against pathogenic microorganisms.


Honey increases the body's resistance to any negative external influences. Honey fights both microbes and viruses. Regular consumption of honey strengthens the immune system.

It is known that honey can be stored for a very long time. This is because honey prevents the proliferation of bacteria and kills them. A couple of teaspoons of honey a day will increase resistance to disease during the onset of cold weather. Just keep in mind that honey loses its beneficial properties when heated, so it is better not to put it in tea, but to eat it as a bite.

Another miracle product is propolis. Propolis tincture is used for otitis, tonsillitis, sinusitis, and other colds. In the old days, propolis was used to keep meat fresh longer: it kills bacteria that multiply in heat.

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What foods boost immunity?

In order to prevent viral diseases and colds, doctors recommend not only taking pills and vitamins. To activate the internal processes of the body, you can select products that increase immunity in adults. It is advisable to discuss the list of food ingredients in the daily menu individually with your therapist to eliminate the risk of an allergic reaction. Below are those food products whose benefits are invaluable to the body, especially during the period of seasonal vitamin deficiency, after recovery.


To improve your health, your daily menu should contain a ginger drink rich in vitamins and valuable microelements. These are magnesium, zinc, camphin, sodium, feladrin, retinol, gingerol, vitamins B and C, borneol, which quickly enhance the body’s immune response. Being a natural antioxidant, ginger improves immunity and promotes the rapid elimination of free radicals. To enhance the therapeutic and preventive effect, it is recommended to add lemon and honey to ginger drink and use it for every tea party.

Lemon with garlic

When studying which foods boost immunity, it is important not to forget about the preventive properties of natural antiseptics and immunostimulants. Lemon with garlic is an effective remedy that can boost the immune response. The tincture has stood the test of time, and has a multifaceted effect in the body. These natural antiseptics contain bactericidal components that kill bacteria and prevent their further appearance. Below is a classic recipe for lemon tincture with garlic to boost your immunity.

You will need:

  • lemon – 1 pc.;
  • garlic – 3-4 cloves;
  • water - a few drops.

Preparation and use:

  1. Chop the garlic, squeeze the lemon.
  2. Combine the ingredients in one container and mix.
  3. Add 1 tbsp. l. water to dilute the concentrated tincture.
  4. To increase immunity, take 1 tsp orally. in the morning and before bed.

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This is another natural product that boosts immunity in adults. It must be taken with great caution, since doctors do not exclude the possibility of an allergic reaction on the skin. If there is no such contraindication, it is useful to know that honey contains 22 out of 24 elements valuable for the body of women and men. Strengthening the immune system in adults and children is ensured; the main thing is to determine the safe dose of this natural product. The composition is dominated by vitamins A, E, C, B, K, and folic acid to improve the functioning of all internal organs and adult systems.


This beekeeping product is placed in a separate group from honey. Propolis is part of numerous folk remedies for maintaining the immunity of adults. This is a natural antibiotic that is actively used in all areas of medicine, and enhancing the immune response is no exception. The natural composition contains essential oils, plant resins, wax, tannins, vitamins, and microelements. Propolis is a product that increases immunity in adults, and also destroys pathogenic flora of viral and fungal origin.

Garlic and onion

The two most famous “natural antibiotics”. They fight bacteria and viruses, support the immune system, and have an antioxidant effect.

But to take advantage of their magical properties, you need to consume both garlic and onions raw, which not everyone likes. But you can add finely chopped raw onion or garlic to salads, sprinkle them on vegetable stews and meat dishes.

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What immune-boosting foods should you include in your diet?

To reliably protect the body, it is necessary to slightly change the daily menu, but do it competently. If the diet of adult women and men is fortified and balanced, there is no need to worry about seasonal colds and more serious viral diseases. You will have to give up fatty foods, otherwise unpleasant digestive problems will come, but fresh salads and greens, as natural antioxidants, will increase the immune response even during quarantine. It's time to figure out which products are best to include in the menu that quickly increase immunity in adults.

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Such natural products contain amino acids, a complex of microelements, and biologically active substances necessary for the normal functioning of the endocrine system. Berries can be consumed fresh, dry, frozen or grated, but after cooking they lose most of their beneficial components. They contain carotene, antioxidants, vitamins C, E, B, essential oils, tannins, and mineral salts. To increase the body’s protective properties and improve metabolism, it is recommended to pay attention to the following products:

  • rosehip, from which it is recommended to prepare a decoction and syrup.
  • green apples as powerful antioxidants;
  • black currant to activate metabolism at the cellular level;
  • chokeberry with selenium, iodine, copper, manganese, carotene, molybdenum, vitamins C, B1, B2, E, PP in the composition;
  • blackberries to boost immunity in adults;
  • viburnum with a high content of vitamin C;
  • sea ​​buckthorn containing folic acid, vitamins, flavonoids.

Fermented milk products that increase human immunity

To qualitatively strengthen the immune response, it is necessary not to forget about the enormous benefits of live yoghurts. Such natural products, which quickly increase immunity in adults, additionally activate the functioning of the gastrointestinal tract, rid the intestinal flora of harmful bacteria, normalize digestion, and eliminate unpleasant symptoms of indigestion. The following food products have similar properties:

  • kefir;
  • curdled milk;
  • fermented baked milk;
  • cream cheese;
  • eggs.

Fruits and vegetables

Such natural foods for the immune system should form the basis of your daily diet. Their use can be combined with multivitamin complexes, because they do not harm health (with the exception of red fruits for chronic allergy sufferers). This is a vitamin bomb, an inexhaustible source of valuable microelements, natural antioxidants without harm to health. All adults are advised to pay special attention to the following food ingredients:

  • cabbage;
  • turnip;
  • sweet bell pepper;
  • onion and garlic;
  • zucchini and pumpkin.

Protein products

Protein is directly involved in the structure of cells, so it is important to replenish its supply in the body of women and men. Proteins are a source of amino acids necessary for the synthesis of immunoglobulins. Cells damaged by pathogenic bacteria and viruses are quickly restored under the influence of proteins. The following food products can contain such a unique “builder” of muscle mass:

  • fish;
  • lean meat;
  • mushrooms;
  • legumes (beans);
  • nuts (contain phytoncides);
  • cereals;
  • cheese.


Strengthening the immune system occurs with the participation of Omega-3 unsaturated fatty acids, which are contained in large quantities in certain seafood. Their use should be systematic, especially during seasonal vitamin deficiency. It is better to cook fish by steaming or boiling, but you can also drink the traditional course of fish oil. The following seafood is especially in demand for the immunity of women and men:

  • sea ​​fish (tuna, salmon);
  • Cod liver;
  • shrimp, crabs.
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