Fitness & Nutrition

7 Foods That Boost Your Immune System

October 12, 2023
Foods That Boost Your Immune System 

Our Top 7 Foods to Help Boost Your Immune System 

Remember, it’s always easier to stay healthy than to get healthy.  Check out our top 7 foods to help boost your immune system this fall and winter.


Tomatoes contain lycopene, which can help reduce inflammation in the body. Tomatoes can also increase your body’s ability to knock out cold and flu germs. Grape or cherry tomatoes are delicious by the handful. Tomatoes are also found in many soups, stews and salsas. 


Salmon contains high quantities of omega-3 fatty acids. You can eat salmon in many different ways. Try salmon steaks or cakes, salad or sushi. If you don’t love the taste of salmon, try marinating it first, or adding a delicious sauce on top.  


Ginger is a spicy powerhouse of a root! It not only can reduce inflammation but also contains properties that are antimicrobial, antibacterial and antiviral. Add a chunk of ginger to your smoothie before blending; grate it and add it to everything from main dishes (think South or East Asian cuisine) to baked goods, marinades and even mocktails. 


In ancient lore garlic kept the vampires away. Nowadays, garlic is known to be a great immune booster. For the garlic lovers out there, you can eat whole cloves if you’re starting to feel ill, simmer it in olive oil for a lovely spread or even make a garlic soup. If you prefer your garlic in smaller quantities, use it in dressings, sauces, and main dishes one clove at a time.  


Lemons contain vitamin C, which helps to boost your immune function. No need to eat your lemon like an orange. Add a squeeze to your water (or make lemonade), use it to finish off a broth or stew, or put the juice in dressings and marinades. 


Avocados contain vitamin E and copper, both of which are essential to your immune system. If you’re not one to dig into an avocado half with a little salt and a spoon, try making guacamole, adding a few slices to your salad, eggs, or smoothie, or using it as a garnish for just about any dish. And psst! If you’re worried about the high fat content, don’t be. Avocados contain healthy fat, which works to keep you satiated longer.  


When you eat spinach, you’re getting vitamin E and magnesium in each bite. You can use spinach as a base for your salads, of course. You can also add it to smoothies, use it in dips and sauces, and use it as a base for the delicious Indian dish Saag Paneer. When eaten raw, spinach has an earthy taste. But when it’s blended with other ingredients it becomes almost undetectable. 

It’s okay if you’re not a fan of every immune-boosting item on this list. In general, the more unprocessed, whole foods you consume the healthier your immune system will be. Gateway Hancock Health wishes you and your family a season of wellness this fall.  

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