Best Foods for Immunity: Our Top 10 Pick
A lot of people are talking about immunity these days.
We live in a global health emergency, and according to scientists, one reason for this is people’s poor immune and metabolic health.
Eating certain foods boosts the immune system, and that means they can help defend you against viruses, making them essential foods to help stay healthy.
Working on functional virology, you’ll learn that certain nutraceuticals assist the body in combating viruses by boosting immunity.
We should start this article on the best immune-boosting foods to support your immune system by pointing out that nutraceuticals for immunity are considered supplements.
The name "supplements" is exactly what they are used for.
They add to the benefits of healthy eating, lifestyle habits, and looking after your immune system.
As a result, we recommend these ten foods that boost your immune system, including Greek yogurt and citrus fruit for their beneficial properties.
Foods That Help Your Immunity and Keep Your Body Supplied
Garlic
Sure, it’s the onion that we keep coming back to, despite how stinky it is!
You can use garlic to spice up your food, and it may also make your cold or flu symptoms more manageable!
The study included 146 participants in a double-blind, placebo-controlled test of whether garlic reduced the duration of a cold (1).
It was allicin, an organosulfur compound in garlic, from the accessories that gave the meat its unique flavor.
According to the study, the allicin supplement lowered the number of colds for participants by nearly two-thirds when compared to the placebo.
People’s colds were shorter on average.
While further studies claim more needs to be known about how well garlic helps against viruses, eating a bit extra garlic once in a while can still be good for you.
Oregano
Another ingredient often found in soups, stews, and roasts is oregano.
I’m glad that scientists believe oregano can help fight bacteria and viruses, particularly when combined with zinc for enhanced effectiveness.
Thymol and carvacrol are two compounds in oregano that studies have found protect against pathogens and support immune cells (2).
An example of such research shows that carvacrol can put a stop to the stomach flu virus (norovirus) within an hour.
From a bacterial perspective, studies indicate that oregano is the next most antibacterial herb after thyme.
Chaga Mushroom
Many refer to it as the "king" of medicinal mushrooms due to its ability to regulate both the immune system and nerves.
For around two thousand years, practitioners of traditional Chinese medicine have used the chaga mushroom for its healing effects (3).
Adaptogenic effects have made chaga and its companions, including reishi, cordyceps, turkey tail, and maitake, well-known and useful for enhancing immune function and gut health.
As a result, these mushroom friends help consumers manage stress.
According to research, chaga mushrooms support the immune system by affecting certain helpful proteins in our bodies, enhancing immune function.
They help raise white blood cell numbers, which lessens the risk of catching viral and bacterial illnesses and supports your immune system.
Regarding chaga, quality matters; OurChaga Mushroom Powder Extract is made from natural sources and promises superior quality and purity.
Strawberries
One reason strawberries are healthy is that they contain large amounts of vitamin C, a well-known immune booster that supports immune function and pairs well with other best immune-boosting foods.
We are fond of strawberries, as there are many delicious ways to get the health benefits from them!
Sample them without anything, add them to smoothies, or cover them with dark chocolate (4).
Did you realize that, by calorie count, strawberries have more vitamin C than oranges?
Small, wonderful strawberries are among our best immunity foods for a good reason, as they provide essential nutrients to help us stay healthy.
Ginger
For several, ginger is just a spicy addition in a good Indian or Thai meal, but it can also be one of the 10 foods to help strengthen your immune system. After all, it’s just so spicy!
It seems that many people could benefit from adding ginger, a powerful ingredient among immune-boosting foods, to their diets.
Lately, research has recognized that ginger helps control inflammation and fight free radicals.
According to the study, 6-gingerol appears to relieve some of the symptoms in people with autoimmune diseases, making it a valuable addition to foods to help support immune health (5).
Powerful stuff! Foods rich in antioxidants and probiotics can significantly support your immune system.
It can be tough for some to eat the right amounts of ginger, but incorporating it with healthy fats may enhance its benefits.
Mincing whole ginger and steeping it in tea will work best to support a healthy immune system.
As long as you can stand how spicy it gets, nibbling it one bite at a time won’t be too difficult!
Green Tea
All over the globe, people drink green tea, which originates from Asia and is known to contain antioxidants that support a healthy immune system.
In health circles, EGCG, a powerful polyphenol, is well known thanks to green tea, which is also known to support your immune system and is among the best immune-boosting foods.
Many scientists think that EGCG can reduce inflammation, as shown in several studies. It may help to turn on regulatory T-cells.
Just like ginger, green tea might show potential in controlling autoimmunity and supporting a healthy immune system.
Researchers claim that green tea and EGCG might deactivate particular genes connected to autoimmunity.
All you have to do to enjoy green tea is brew it like tea. A wide variety of brands sell green tea in multiple ways.
We also sell ceremonial matcha green tea powder from Japan, recognized as one of the best immune-boosting foods.
Bovine Liver
For generations, Indigenous Chinese and people in China have highly valued organ meats as a source of vitamin A and other essential nutrients.
Having some cow's liver will get you a large amount of vitamin A (as retinol), vitamin B6, niacin, pantothenic acid, iron, phosphorus, selenium, copper, as well as vitamin B12.
Several nutrients included here, such as zinc and vitamin E, strongly support and strengthen the immune system.
Papaya
What a wonderful way to greet the new day.
People digest papaya because it has digestive enzymes, vitamin C, and lots of water to keep them hydrated, and it may also contain compounds that support immune function.
According to research, papaya seeds are often mentioned for their strong antipathogen activities, which can help enhance immune function.
The 2007 study established that using air-dried papaya seeds helps eliminate human intestinal parasites with minor negative effects.
Since it’s sensible at any time, papaya can also be consumed for breakfast. If you haven’t had a disease, it’s still a good idea to eat just a few seeds with each papaya you eat.
You don’t have to worry about them; they’re very effective for supporting a healthy immune system before you get sick, especially with anti-inflammatory properties.
Raw Honey
Raw honey is a special food when it comes to keeping your immune system strong and supporting gut health.
Garlic has enzymes and phytonutrients that have been shown in research to prevent both bacterial and fungal growth.
It even holds anticancer properties, which can be beneficial during cold and flu season.
You can mix honey into a warm drink on an empty stomach or fill your bread with sprouts and eat it with some raw honey.
Lots of people are concerned about how much sugar honey contains, but don’t worry, because it has a glycemic index of only 58.
If you are curious, the glycemic index of papaya is 60 and is higher than the number for honey.
Cayenne Pepper
Cayenne pepper is attracting attention from scientists right now, primarily because of its compound capsaicin, which is known to be one of the best immune-boosting foods.
Researchers have proven that capsaicin is also antimicrobial and antiviral, so it’s often chosen during periods of cold and flu to help support immune function and strengthen your immune system.
Using Immunity Foods Together
Think about serving your guests a fun burst of immunity by mixing the best foods for the immune system.
Try this:
- Combine a spoonful of honey, ¼ teaspoon of cayenne pepper, and a minced garlic clove.
- Mix the ingredients and drink them with water.
- Enjoy staying well!
To Finish
Including immunity-boosting foods in your regular meals is a simple and natural method to support your body's defenses against infections and viruses.
Although nutraceutical supplements help, the real foundation is to regularly include generous amounts of nutrient-dense foods such as garlic, oregano, chaga mushrooms, strawberries, and the others featured here.
Every food described here contains substances that can ease inflammation, raise white blood cells, and keep pathogens at bay, contributing to overall health and immune support. When you use these nutritious foods in your cooking, you’ll enjoy meals that help your immune system stay strong all year.
✨ Add these superfoods, including fermented foods, to your meals and feel stronger every day. Ready to start boosting your immune system? 💪🍓
FAQs on Best Foods for Immunity: Our Top 10 Pick
Are these foods powerful enough to stop every cold or flu infection, according to a study on immune health?
No one food can guarantee that you won’t get a viral infection. Still, including these immune-boosting foods in your diet can boost your immune system, lessen how bad the symptoms feel, and make it easier for your body to battle infections if you also live a healthy life.
If I keep eating these foods, do I still need to take nutraceuticals?
If your diet or lifestyle isn’t great, nutraceuticals are a good way to give your immune system an extra boost, especially during cold and flu season. It’s good to eat these foods each day, but when you need a stronger intake, supplements can give you extra immune support.
In what way should I add these foods to what I normally eat every day?
Enjoy these foods by tossing oregano and garlic in your meals, drinking green tea every day, eating some strawberries, putting some chaga mushroom powder in your blended drinks, or adding a spoonful of honey and a little cayenne pepper to warm drinks. Consistency and making your workouts different are very important.
Can consuming raw honey and cayenne pepper every day be safe?
Most individuals find that eating a small amount of honey and pepper is safe and can support gut health by promoting good bacteria. Honey has natural antimicrobials and doesn’t spike blood sugar much, while eating cayenne boosts your immune system and supports immune cells, especially during cold and flu season. People with allergies, diabetes, or sensitive digestion should ask a healthcare professional before using CBD every day.
Is chaga special compared to other medicinal mushrooms when it comes to supporting the immune system?
Many people know Chaga mushrooms for their powerful adaptogenic and immune-boosting effects. They bring up white blood cells and help manage the body’s immune responses, which is crucial for staying healthy. Since quality counts, our OurChaga Mushroom Powder Extract gives you all the benefits you require.
Related Studies
Title: A Double-Blind, Placebo-Controlled Trial of Garlic Supplementation on the Prevention of the Common Cold
This randomized controlled trial with 146 participants found that daily garlic supplementation significantly reduced the duration and severity of the common cold.
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5554483/
Title: Antimicrobial Activity of Thymol, Carvacrol, and Oregano Essential Oil Against Foodborne Pathogens and Norovirus Surrogate
This study demonstrated that thymol and carvacrol, key compounds in oregano oil, effectively inhibit norovirus surrogates and various bacterial pathogens, highlighting their antiviral and antibacterial properties.
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4766547/
Title: Immunomodulatory Effects of Chaga (Inonotus obliquus) Mushroom Extract on White Blood Cells in Vitro
Research shows that chaga mushroom extracts stimulate immune cell activity, particularly enhancing macrophage function and cytokine production, thus supporting immune response.
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5651030/
Title: Vitamin C and Immune Function
This review highlights vitamin C’s crucial role in supporting various cellular functions of the immune system and notes that strawberries are a rich, natural source of vitamin C contributing to immune health.
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707683/
Title: Anti-Inflammatory and Immunomodulatory Effects of 6-Gingerol: A Review
The study reviews biochemical evidence that 6-gingerol, an active compound in ginger, reduces inflammatory markers and modulates immune responses in autoimmune and inflammatory conditions.
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3665023/
