10 Foods That Boost Immunity

Citrus fruit

Citrus fruits, including oranges, lemons, limes, and grapefruits, are a good source of vitamin C, which supports the immune system.


Garlic has natural antibacterial activity and high sulfur component concentrations, which are potent immune system maintainers.

Fermented foods

The stability and health of the immune system are determined by the delicate balance of healthy and dangerous bacteria in the gastrointestinal tract.


This versatile food includes around 4% of the daily dose of vitamin B6, making it a good source of health benefits.

Whole grains

Copper is abundant in whole grains, making them one of the greatest plant-based sources of the mineral.


Due to their high folate content, legumes are the most nutrient-dense foods that help the immune system.

Brazil nuts

Selenium is an underappreciated nutrient. The mineral is a trace element, but the immune system needs it.

Nuts and seeds

Nuts and seeds are nutrient-dense foods that contribute to a diet that supports the immune system.

Leafy greens

The darker and more bitter the greens, the more beneficial they are for the immune system.


Mushrooms are the sole unfortified plant-based vitamin D source. However, mushrooms need UV light to produce vitamin D.

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