Eat These 7 Immune-Boosting Foods to Protect Your Health

As the outbreak continues, the question on all of our minds is: how can I stay healthy and safe? Along with protecting ourselves from the outside environment – washing our hands, covering our faces, and social distancing – we should also be thinking about ways to stay healthy from the inside out. If aren’t part of an online coaching program, it can be hard to know what to eat.

When it comes to infection prevention, the first step is to boost your immune system. And the best way to do that is by changing your eating habits.

Here are the top seven foods to strengthen your immunity and help keep infection at bay:

Greek yogurt

Greek yogurt is an excellent source of vitamin D, which plays a major role in the prevention and treatment of infection.

Packed with probiotics, Greek yogurt also promotes a healthy gut microbiome. A healthy gut contributes to a strong immune system, and the good bacteria from probiotics can fight off the bad bacteria that makes us more susceptible to illness.

Citrus fruits

Grapefruit, oranges, tangerines, lemons and limes are all high in vitamin C, a powerful antioxidant that aids in your body’s ability to fight inflammation and ward off infection.

Research shows that consuming more vitamin C can raise your blood antioxidant levels by as much as 30 percent!


Filled with vitamin E – one of the top vitamins for a healthy immune system – almonds are a staple in an immune boosting diet. All you need is a half-cup serving to get the recommended daily amount of this powerful healing vitamin.

More specifically, the antioxidants in almonds help protect against oxidative stress, which can weaken your immune system.


Spinach contains beta carotene, an antioxidant which helps fight free radicals that lead to chronic illness.

Bonus tip: Spinach is most nutritious in its raw form, so if you want to absorb more nutrients, don’t cook it. Mix it in with a salad or wrap.


Known for being one of the healthiest (and tastiest) spices in the world, ginger is packed with nutrients that benefit both the mind and body.

The main bioactive compound in ginger is gingerol, which has antioxidant and anti-inflammatory capabilities. According to one study, fresh ginger can help treat the symptoms caused by respiratory infections.


This herb has been used for centuries to prevent and treat infection, and is especially well-known for boosting immune system function.

Research shows garlic can reduce cold symptoms by 70% and reduce the number of sick days by 61%.

Not only does garlic taste amazing, it’s also incredibly easy to include in your diet.

Red bell peppers

While citrus fruits provide vitamin C, they don’t come close to red bell peppers (which contain twice the amount). Along with being a rich source of vitamin C, they also contain beta carotene, which your body converts to vitamin A.

Say yes to these immune-boosting foods to keep your body healthy and strong!