Keeping your immune system strong is more important than ever, and the right foods can make a big difference. Eating certain ingredients can help you stay healthy and fend off illnesses by providing essential vitamins and antioxidants. Try incorporating some of these key foods into your diet on a weekly basis to help stay strong and healthy for when sickness comes your way.

A woman in a kitchen reaches for produce on a counter filled with fruits and vegetables, including grapes, broccoli, bell peppers, and lemons.
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Citrus Fruits

Tangerine segments.
Photo credit: Depositphotos.

Citrus fruits like oranges, lemons, and grapefruits are loaded with vitamin C, which is great for your immune system. Vitamin C helps increase the production of white blood cells, which are key to fighting infections. They’re super easy to add to your diet—eat them whole, juice them, or even add them to salads and marinades for a fresh, zesty kick.


Wooden bowl filled with garlic powder, next to garlic cloves and whole garlic bulbs on a wooden surface.
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Garlic is a kitchen staple that’s also a powerhouse for your immune system. It contains allicin, a compound that boosts the disease-fighting response of your body. Just chop it up and throw it into your soups, sauces, or stir-fries for an added immune boost. You can even eat it raw.


Ginger powder and slices of ginger on a wooden table.
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Ginger is amazing for its anti-inflammatory and antioxidant properties. It’s great for soothing a sore throat and reducing inflammation. You can add fresh ginger to your tea, smoothies, or even savory dishes for a spicy kick that’s also super healthy.


Two glasses of kefir being poured on a wooden table.
Kefir. Photo credit: Canva.

Kefir is a fermented drink that’s packed with probiotics, which are beneficial bacteria that support your gut health. A healthy gut is crucial for a strong immune system. You can drink it on its own, add it to smoothies, or even use it as a base for salad dressings.


Tumeric powder and leaves on a dark background.
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Turmeric is known for its bright yellow color and its powerful anti-inflammatory effects, thanks to curcumin. Curcumin can boost your immune system by activating certain immune cells and reducing inflammation. Add it to curries, soups, or even smoothies to get its benefits. You can also make a warm turmeric latte for a soothing drink.

Green Tea

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Green tea is rich in antioxidants like flavonoids and EGCG, which help boost your immune system. It also contains an amino acid called L-theanine, which aids in the production of germ-fighting compounds in your T-cells. Enjoy it hot or iced throughout the day for a refreshing and healthy beverage.


A person cutting a papaya with a fork.
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Papaya is a tropical fruit high in vitamin C and digestive enzymes called papain, which have anti-inflammatory effects. This helps boost your immune system and keeps your digestive system healthy. Eat it fresh, in smoothies or in fruit salads for a sweet and nutritious treat.

Sunflower Seeds

Close-up of a pile of unshelled sunflower seeds. The seeds are light brown, irregularly shaped, and tightly packed together.
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Sunflower seeds are full of vitamin E, which acts as an antioxidant to enhance immune function. They’re a great snack on their own, or you can sprinkle them on salads, yogurt, or oatmeal. They add a nice crunch and a health boost to your meals.


Sliced ripe kiwi fruit with one whole kiwi in the background.
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Kiwi is another fruit that’s high in vitamin C, vitamin K, and other essential nutrients. These vitamins and antioxidants help boost your immune system and keep you healthy. Slice them up for a snack, add them to fruit salads, or blend them into smoothies for a tangy twist.


A spoon next to a jar of organic melon white mush.
White Miso Paste. Photo credit: Running to the Kitchen.

Miso is a fermented soybean paste that’s packed with probiotics, which support gut health and, in turn, the immune system. It’s commonly used in Japanese cuisine. You can make miso soup, use it in marinades for meat, or add it to dressings for a rich, umami flavor that’s also good for you.


Flat lay of elderberries with leaves, a jar of elderberry syrup, honey, and wooden utensils on a rustic wooden table.
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Elderberries are packed with antioxidants and vitamins that boost your immune system. They have been traditionally used to treat colds and flu. You can make elderberry syrup, add dried elderberries to your tea, or use elderberry supplements to support your immune health.

15 Healing Foods to Help You Bounce Back from a Cold

A woman resting on a couch appears to be ill, holding a tissue to her nose.
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Catching a cold can really knock you off your feet. There you are, feeling all miserable and stuffy, wondering if you’ll ever taste food properly again. While they’re not a magic pill, this lineup of 13 foods is armed with cold-fighting powers to help you bounce back faster. No magic potions or weird remedies, just good, solid food choices to get you on the road to full health quicker.

Read it Here: 15 Healing Foods to Help You Bounce Back from a Cold

Eat These 12 Superfoods To Transform Your Health

A variety of small bowls and spoons containing different seeds, nuts, and powdered spices arranged on a light surface.
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If you’re looking to give your health a serious boost, you may want to consider adding some superfoods to your diet. These 12 superfoods pack a punch when it comes to vitamins, minerals, and other nutrients that can kick your health into high gear. And don’t worry, we’re not just talking about kale and spinach; there are some surprising and delicious items on this list that’ll make your transformation an enjoyable experience.

Read it Here: Eat These 12 Superfoods To Transform Your Health

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Founder and Writer at Running to the Kitchen | About

Gina Matsoukas is an AP syndicated writer. She is the founder, photographer and recipe developer of Running to the Kitchen — a food website focused on providing healthy, wholesome recipes using fresh and seasonal ingredients. Her work has been featured in numerous media outlets both digital and print, including MSN, Huffington post, Buzzfeed, Women’s Health and Food Network.

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