Everyone wants a strong immune system, especially when flu season comes around. What you eat plays a big role in how well your body can fight off germs. Here are some foods packed with nutrients that help boost your immunity.


Citrus Fruits

Oranges, grapefruits, lemons, and limes are full of vitamin C. This vitamin helps build up your immune system by increasing the production of white blood cells, which fight off infections.


It’s a powerhouse of vitamins and minerals like vitamins A, C, and E, as well as fiber. Cooking it as little as possible—or even eating it raw—keeps all its nutrients.


Not just for keeping vampires away, garlic helps boost your immune system too! It has properties that help fight infections and lower blood pressure.


Popeye was onto something. Spinach is rich in vitamin C and packed with antioxidants, which help your cells work properly. Just like broccoli, eat it with minimal cooking for the most benefits.


A handful of almonds every day can be good for you. They are filled with vitamin E, which is key for a healthy immune system.


Look for yogurts with “live and active cultures” on the label. These cultures help your gut stay healthy, which is important for your immune system.

Chicken Soup

Good news, grandma was right! Chicken soup provides essential nutrients, and the warm broth helps with hydration and soothes your throat.


Options like crab, clams, and lobster are high in zinc. Your body needs zinc to make sure its immune cells are working as they should.


You’ll find this yellow spice in many curries. It’s known for its anti-inflammatory effects, which can help your immune system fight off bad germs.

Green Tea

Green tea is filled with antioxidants. It also has amino acids that help your immune system do its job.

Red Bell Peppers

Did you know they have twice as much vitamin C as citrus fruits? They are also a good source of beta carotene, which keeps your eyes and skin healthy.


This root is good for treating sore throats and can help with nausea. It’s also packed with immune-boosting benefits.

Eating a diet rich in these foods can be a great way to keep your immune system in tip-top shape. So the next time you head to the grocery store, make sure these items are on your list.