With cold and flu season upon us as well as a pandemic circling the globe, now is the best time to feed your body lots of nutrients. To give your immune system a boost, here are a few staple foods you can incorporate into your diet.

immunity food


Citrus is a bit of an obvious choice when it comes to boosting immunity. This is due to the large amount of Vitamin C that it contains. Your body doesn’t naturally produce or store Vitamin C which is why it’s important to consume it daily. To meet your quota, incorporate oranges, grapefruit, tangerines, lemons and limes into your diet.



There is a reason why your mom served you chicken noodle soup when you were sick. Poultry is a great resource in helping your body function. James Schend, a writer for healthline.com states, “Poultry, such as chicken and turkey, is high in vitamin B-6. About 3 ounces of light turkey or chicken meat contains nearly one-third of your daily recommended amount of B-6. Vitamin B-6 is an important player in many of the chemical reactions that happen in the body. It’s also vital to the formation of new and healthy red blood cells. Stock or broth made by boiling chicken bones contains gelatin, chondroitin, and other nutrients helpful for gut healing and immunity.” Try making some homemade soup and freeze half of it for when you’re feeling under the weather.

chicken soup


Garlic is an easy way to introduce a boost of immunity into almost any meal. Because it has compounds that are high in sulfur, it has been shown to give disease fighting cells a boost. It’s known to be particularly effective against common illnesses like the cold and flu.



Ginger is another disease fighting weapon you should always have in your arsenal. It’s excellent at reducing inflammation which can be extremely beneficial when you’re dealing with sore throats, and sinus issues. Blend it into a drink or smoothie and let it do its’ job!



The cultures in yogurt can also be extremely beneficial to your immune system. However, not all yogurt will do the trick. The above mentioned article also says, “Look for yogurts that have the phrase “live and active cultures” printed on the label, like Greek yogurt. These cultures may stimulate your immune system to help fight diseases. Try to get plain yogurts rather than the kind that are flavored 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 this vitamin. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases.”


In stressful times, focus on what you can control. Take special care to consume foods that are full of nutrients. This will give your body the best chance at fighting off illness.