10 foods that boost immunity

With 700,000 COVID-19-related deaths in the U.S., no other event has tested the immune system or emphasised nutrition. According to the British Nutrition Foundation, knowing where to find immune-boosting nutrients is key to a healthy lifestyle.

Oranges, lemons, limes, and grapefruits provide immune-boosting vitamin C. Vitamin C, a powerful antioxidant and immune defence cofactor, supports both innate and adaptive immune systems. Vitamin C helps repair tissue, aids in wound healing, fights free radicals, and maintains bone, skin, and blood vessel health.

Citrus fruit

Aromatic foods are delicious culinary additives that also support immune health. Alliin, a sulfuric compound, makes garlic effective. Alliin becomes allicin when crushed, cut, or bit, giving garlic its pungent aroma and immune-boosting benefits.


Gut health affects the whole body, not just digestion. The balance of healthy and harmful bacteria in the GI tract affects the immune system's health. Probiotics balance your gut's ecosystem, improve your diet, and improve your overall health, all of which affect your immune system.

Fermented foods

Here's a good reason to buy avocado toast: Avocados boost your immune system. Vitamin B6 is necessary for immune system function by producing antibodies and cytokines.


Whole grains are a rich source of nutrients and copper. Copper helps immune cells produce energy and protects them. Copper's impact on the immune system is most evident in severe copper deficiencies, which impair immune function.

Whole grains

Folate, or vitamin B9, is essential for creating DNA, dividing cells, and synthesising proteins. Folate deficiency reduces circulating T cells, which protect the body from infection, and blocks your body's ability to fight infection.


Nuts and seeds are nutrient-dense, immune-boosting snacks. Antioxidants help reduce inflammation; fibre feeds healthy gut bacteria; and copper and selenium boost immune system function.


Darker, bitterer greens are better for your immune system. These plants are rich in vitamin A, which boosts immunity. Vitamin A plays a key role in the balance of T helper cells, which aid immune responses.


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