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Health & Fitness

Top 10 Immune-Boosting Foods to Include In Your Diet During this COVID-19 Pandemic

Immune Boosting Foods: Eating the right foods not only can help your body develop well, but it can also help boost your immune system. That can mean fewer colds, fevers, and other viral as well as bacterial diseases. That can go a long way in this COVID-19 pandemic when having a strong immunity is extremely vital. With that said, here are the top 10 foods worth including in your diet for immune system benefits. Please note that these foods, except #10 are very low in calories. As such, you should feel free to consume them however much you want without worrying about becoming obese and unhealthy.

1. Oily Fish

Different types of oily fish like tuna and salmon are high in omega-3 fatty acids, which can help prevent many diseases. While it was initially thought that the acids may suppress the immune system, it turns out that their effect on the white blood cells is quite the opposite. A new study reveals that omega-3 fatty acids may help boost the immune system by enhancing white blood cell activity, leading to improved health.

2. Sweet Potatoes

Readily available in grocery stores, sweet potatoes are not only an incredible delicacy, but they also serve as a major immune booster. As rich sources of beta-carotene, sweet potatoes are very good for your health. The body breaks down the beta-carotene compound into Vitamin A. The vitamin not only enhances the immune system, but it also promotes eye, dental and heart health.

Hello Fresh offers fresh and mouth watering sweet potatoes. So does Sun Basket(as accompaniments though). You may check out this engaging comparison between the two online meal vendors to choose a suitable vendor if you don’t mind. The third option Home Chef also offers very perfectly baked sweet potatoes.

Immune Boosting - Sweet pototoes

3. Blueberries

Sweet and juicy, blueberries are many people’s favorite choice of fruits. These berries have very high levels of anthocyanin, a group of antioxidants that have been shown to boost the immune system. Additionally, they are high in Vitamin C, not to mention iron and copper minerals that also allow for a strong immune system. Blueberries combined with multivitamins from Rootine would mean fewer colds, fevers, and other viral diseases, bacterial diseases, and infections.

4. Broccoli

Broccoli is a widely popular vegetable, that’s very delicious, versatile, and healthy. High in lutein and sulforaphane, this vegetable will boost your health by activating the above antioxidants and enzymes involved in the immune system.

Subsequently, this chemical activity will help fight the damaging effects of free radicals. Don’t forget that, if left unchecked, free radicals can potentially damage all types of cells in the body, including those found in the immune system cells. That can lead to a weakened immune system, paving the way for bacterial and viral diseases. Broccoli is also a great source of potassium and vitamins A, C, and E alongside, all of which will play a great role in disease prevention.

5. Spinach

Spinach tastes so good that it’s sure to enhance any compatible meal that otherwise wouldn’t be so delicious on its own. What’s more, the leafy green vegetable pairs perfectly with a wide variety of foods, including shellfish, normal fish, and most meats.


However, these are not the only reasons you should love spinach, which is high in zeaxanthin and lutein. These powerful antioxidants can make your immune system more efficient, keeping your health good. Likewise, the vegetable is loaded with plenty of vitamins and minerals that have many direct health benefits.

6. Garlic

In case you did not know, garlic actually has a more important use than to add flavor to your food. This spice has abundant quantities of a compound known as “allicin,” which is responsible for the aroma and flavor. It’s a very powerful antioxidant that is sure to benefit your immune system, leading to fewer infections and bacterial diseases.

7. Almonds

Almonds are very rich in Vitamin E, which contains tocopherol. This special antioxidant boosts the immune system by stopping the abnormal chain reaction of free radicals, lowering the number of free radicals. It is worth noting that while free radicals can help destroy bacteria, viruses, and replace damaged body cells through oxidation, high amounts of radicals can lead to health issues. That’s because these radicals can cause damage to cells(including those involved in the immune system), proteins, and DNA, thus weakening the immune system besides causing other negative impacts on health.

Almonds - Immune boosting food

8. Oranges

Oranges are sweet and juicy with strong antioxidant properties attributed to the flavonoids and phenolic compounds found in them. Several experiments have shown that these compounds have unbelievable antibacterial and antiviral capabilities capable of helping the immune system to defeat many bacteria and viruses that could otherwise deteriorate health. What’s more, these compounds are believed to lower the risks of certain types of cancers like esophageal and prostate.

9. Red Bell Peppers

Red bell peppers help spice up all manner of foods, giving them a better taste. Notably, these peppers offer a wider range of antioxidants than many spices out there. For example, beta-carotene, capsanthin, luteolin, lutein, quercetin, and violaxanthin are some of the immune-boosting antioxidants your body is sure to benefit from when you include these peppers in your diet.

10. Dark Chocolate

Chocolates, especially dark chocolates aren’t entirely bad for health as you might think. We are saying that because dark chocolates are high in theobromine. This special antioxidant empowers the immune system, enabling it to combat diseases like never before. A word of caution though; chocolates can be quite addictive, making you want to consume them excessively leading to serious weight gain. As such, you should avoid overindulging in chocolates.

Final Thoughts

You don’t have to take expensive supplements or drugs to boost your immune system when there are many day-to-day foods out there that can equally do the job. Oily fish, sweet potatoes, blueberries, broccoli, spinach, garlic, almonds, oranges, red bell peppers, and dark chocolate all contain strong immune-boosting properties that will keep diseases away from you. With that said, it’s only fair to include these foods in your diet.

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