17 Food that make immune system strong and increase immunity

Learn about different immunity booster fruits and vegetables and also learn the different home remedies and food to increase immunity naturally.

Posted by Rukhma Khalid on March 02, 2023

The immune system is a collection of natural defenses that protect the human body from pathogens and diseases. This system protects us against invaders like viruses, bacteria, fungi, parasites, and other foreign particles that could damage our health. Nowadays people have weaker immune systems because they consume too many junk foods and do not get enough nutrients into their diet.

A list of healthy food that boost the immune system:

These foods will help to protect and strengthen the body against infections and viruses.

  1. Garlic
  2. Salmon
  3. Pumpkin Seeds
  4. Sauerkraut
  5. Eggs
  6. Blackberries
  7. Bell Peppers
  8. Coconut Oil
  9. Vitamin D3
  10. Wheatgrass Juice
  11. Kale
  12. Apple Cider Vinegar
  13. Avocado
  14. Colloidal Silver
  15. Olive Leaf
  16. Wild Oregano Oil
  17. Bone Broth

1. Garlic:

Garlic is the number one most potent super food for protecting the body against diseases and infections. It contains a powerful sulfur compound called allicin which is stronger than antibiotic drugs. So, eating fresh raw garlic is excellent for destroying viruses, bacteria, mold, fungi, parasites, and yeast.

2. Salmon:

Consuming wild-caught salmon on a regular basis will support the immune system. This oily fish is rich in natural omega-3 fats that strengthen the outer wall of cells. This helps to protect the cells from being infected by viruses and harmed by other types of invaders.

3. Pumpkin Seeds:

These are one of nature's best natural sources of zinc, an important trace mineral needed heavily by the immune system. Zinc is found in the cells throughout the body and helps to protect them by making healthy proteins and DNA. Zinc helps to increase T-cells - these are part of the white blood cell army that fights off pathogens and targeted invaders.

4. Sauerkraut:

Sauerkraut is one of the best sources of Vitamin C which helps the body produce more white blood cells. These cells target and destroy harmful pathogens and microbes that infect the body so that a person can heal very quickly. This form of fermented cabbage also feeds friendly bacteria and supports the microbiome.

5. Eggs:

Pasture-raised eggs to contain all the building blocks of life and are loaded with immune-boosting nutrients. The yellow yolks are rich in Vitamin A, which helps to boost mucous lining in the sinuses, throat, airways, and stomach. This mucus captures and traps foreign invaders before they can infect cells or damaged the body.

6. Blackberries:

Eating a handful of mixed dark berries each day including blackberries, blueberries, and raspberries is very beneficial. These are rich in anthocyanins and vitamin C which helps to build a larger army of white blood cells in body.

7. Bell Peppers:

These delicious fruits come in different colors and are ram-packed full of Vitamin C. A person should consume these raw, as cooking can destroy the vitamin c complex before consuming it.

8. Coconut Oil:

Avoid unhealthy refined oils like canola, soy, or vegetable oil as these cause inflammation in the body and weaken the immune system. Replace these with extra virgin coconut oil to help build stronger cell membranes and protect the body from infections. The body requires lots of healthy fats to build the thick protective layer around the cells.

9. Vitamin D3:

Vitamin D is one of the most essential nutrients for protecting and maintaining a healthy immune system. Our bodies make Vitamin D when the sunshine contacts our skin, which is why people usually have lower defenses to germs in the winter. A person can take a supplement of Vitamin D3 and K2 to support the immune system all year round. This help to modulate the immune system, support T cell growth and destroy harmful microbes.

10. Wheatgrass Juice:

Use powdered wheatgrass juice and mix it with water for a powerful immune-boosting tonic. This is a good source of antioxidants and the natural vitamin c complex for fighting off infections and speeding up the immune response.

11. Kale:

Eating cruciferous vegetables daily such as kale, cauliflower, spinach, and collard greens is very good for immunity. These are fundamentally important for supplying minerals and chlorophyll to the body. Eating these supports a healthy liver which in turn boosts your immunity to disease.


12. Apple Cider Vinegar:

Drink a tablespoon of apple cider vinegar in a glass of water before each meal. This helps to strengthen the stomach and destroy harmful parasites and bacteria in contaminated food. This is also very effective at speeding up phagocytes in the blood, helping them to engulf and destroy pathogens from inside the body.

13. Avocado:

Many people consume too many junk foods and sugar which weakens the body's defenses. Avocados are rich in healthy fats and potassium to help balance blood sugars and strengthen the pituitary gland in the brain. This helps to release more T cells and white blood cells that attack pathogens.

14. Colloidal Silver:

This is an age-old remedy that contains silver particles in water and helps to maintain a strong immune system. Colloidal silver destroys harmful bacteria and viruses in the body and can fight antibiotic resistant pathogens like MRSA.

15. Olive Leaf:

Olive leaf extract has been used for centuries in the Middle East and Europe to boost immunity and fight existing infections. It contains oleuropein and calcium elenolate which destroy microbes at the cellular level and speed up the healing process. So, start taking this when a person notices any symptoms of a cold.

16. Wild Oregano Oil:

This is one of nature's most powerful natural antibiotics. Like garlic, this naturally destroys harmful fungi, bacteria, viruses, parasites, yeast, and candida from the body. So, it can be taken in small capsules, in liquid form, or applied externally to the skin. Oregano oil is a great natural treatment for ear infections and bladder infections in particular.

17. Bone Broth:

Last but not least, bone broth may be the best of all-natural remedies for speeding up healing and strengthening the overall immune system. This is a stewed liquid made from boiled animal bones and is loaded with important amino acids, collagen, and minerals. It provides the raw materials so that the liver can make glutathione, one of the strongest antioxidants to help protect the body from future attacks.


There are many foods that boost the immune system. Try adding a mixture of these into diet to protect the body, especially during the cold winter months. If a person is in a state of chronic stress, he is more likely to get infected by microbial and viral attackers. Because stress weakens the immune system and this can lead to viruses coming out of remission such as herpes simplex.

To lower chronic stress meditation and low-stress exercise such as long walks is beneficial. A gentle 20-minute walk per day can raise oxygen levels in the body and help to ease stress naturally. And getting more quality sleep will also help to lower stress levels and balance the chemistry of the body.

And be sure to quit smoking and limit alcohol consumption. Because smoking damages the mucosal lining of the airways which is meant to protect the body, whilst alcohol slows liver performance and immunity.

Finally, a person can perform intermittent fasting. Because this triggers a process called autophagy where the body cleans out harmful microbes and recycles dead tissues and proteins for excellent health.