food for immune system

Foods and Drinks That Strengthen Your Immune System

Our immune system keeps us healthy and fights off germs, infections, and the common cold. Give your system a boost with these six foods and drinks that strengthen your immune system!


Your parents were right when they told you to eat your green vegetables—broccoli is one of the best foods to give your immune system a boost. Broccoli is supercharged with essential vitamins and minerals like Vitamin A, fiber, and a wealth of antioxidants.

For your next dinner, steam up some broccoli as a side dish. Every bite of this green veggie is a boost to your immune system!

Sugarcane Juice

If you want to enjoy a healthy, refreshing drink during the hot summer months, skip the lemonade and opt for sugarcane juice instead. Sugarcane juice has numerous health benefits because it’s packed with Vitamin C, antioxidants, magnesium, potassium, and more!

Its rich cocktail of vitamins and minerals makes a glass of this juice helpful to your immune system, liver, and digestive system.


You might not immediately think of shellfish when considering healthy foods, but don’t overlook the benefits of a plate of lobster! Shellfish is rich in Zinc, a mineral that our immune cells need to function correctly. Shellfish high in Zinc include:

  • Lobster
  • Oysters
  • Crab
  • Mussels

Just make sure you go easy on the butter with your lobster dinner!

Green Tea

Many already know that green tea has health properties, including boosting your immune system. Green tea’s health benefits, and particularly matcha tea, primarily come from its high levels of epigallocatechin gallate (EGCG), a powerful antioxidant.

Studies have shown that EGCG aids the body’s immune function, so the more in your system, the better. Green tea also offers a wealth of amino acids that help your T cells fight off germs and infection.


Many fruits are excellent for your immune system, but blueberries especially are a fruit you want to target. Blueberries are full of anthocyanin, a flavonoid with strong antioxidant properties for your system.

Studies show that people who consume more flavonoids are less susceptible to infection and the common cold, so incorporate blueberries into your diet as much as you can!

Citrus Fruits

We’re cheating a little by including an entire category of fruit, but most citrus fruits have enough similar properties and benefits that it comes down to personal taste. The primary use of citrus fruits is their high levels of Vitamin C, which our body needs to fight off germs and increase our white blood cell count.

It’s also good to consume Vitamin C daily because your body doesn’t produce or store it. Examples of citrus fruits high in Vitamin C include:

  • Lemons
  • Limes
  • Grapefruits
  • Tangerines
  • Clementines
  • Oranges


Clearly, there is no shortage of options for food and drinks that strengthen your immune system. Incorporate these simple and delicious foods to give your body a helping hand fighting off sickness!

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