Are you always the one getting sick? At home, at work, if there’s a bug going around, you are certain to catch it. Then you’re walking around with a red nose, sneezing and using all the tissues, and you get blamed whenever anyone else also gets sick?

If this rings true, it’s time to boost your immune system and enhance your overall health. It’s time to look at superfoods. These highly nutritious foods are packed with vitamins, minerals, and antioxidants that can give your immune system the boost it needs. From berries and leafy greens to nuts and seeds, incorporating these immune-boosting foods into your diet is a simple yet effective way to support your body’s defence mechanisms. Combine this with regular exercise, stress management, and maintaining a healthy weight, and you’ll be well on your way to a more robust immune system.

Key Takeaways

  • Boosting the immune system takes time and can be achieved through healthy habits such as maintaining a balanced diet, exercising regularly, getting enough sleep, quitting smoking, and limiting alcohol consumption.
  • Certain foods, such as herbs and spices, cruciferous vegetables, citrus fruits, and other plant-based foods, contain antimicrobial properties that can help fight infections.
  • Vegetables like red peppers, spinach, broccoli, and flavorful options like ginger, turmeric, and garlic are beneficial for the immune system.
  • Superfoods, such as berries, leafy greens, nuts and seeds, fish oil, spices, citrus fruits, and poultry, can provide essential vitamins, minerals, and nutrients that support the immune system and overall health.

What is the immune system?

The immune system is responsible for defending your body from threats like bacteria and viruses. It is a complex system of cells, tissues, and organs, and its primary role is identifying and responding to anything that could harm your body. A robust immune system reduces the risk of sickness and helps keep you healthy.

Keeping your immune system strong can be achieved through various strategies. One important aspect is ensuring you have an adequate intake of vitamins and antioxidants. These nutrients are crucial in supporting immune function and reducing inflammation.

Vitamin C, for example, is known for its immune-boosting properties. It helps stimulate white blood cell production essential for fighting infections. Antioxidants like vitamin E also support the immune system by protecting cells from damage caused by free radicals.

Free Radicals: Unstable atoms that can damage cells, causing illness and aging. Free radicals are linked to aging and a host of diseases, but little is known about their role in human health or how to prevent them from making people sick.

Incorporating foods rich in these nutrients into your diet can help stimulate your immune system naturally. Some examples include citrus fruits, berries, spinach, nuts, and seeds. These superfoods provide a wide range of vitamins and antioxidants that can enhance your overall health.

Incorporating these nutrient-dense foods into your diet can bolster your immune system naturally and promote optimal health. Remember to consult with a healthcare professional or registered dietitian before making significant changes to your diet or lifestyle.

boost your immune system - try superfoods - just organics
Consider superfoods to boost your immune system and help your build a defence against colds and flu!

What are superfoods?

Try incorporating nutrient-dense foods into your diet to enhance your overall well-being. Superfoods are packed with essential vitamins and minerals that can support your immune system to help fight bacteria and keep you healthy. One superfood that is known for its immune-boosting properties is ginger. It contains powerful antioxidants and anti-inflammatory compounds that can strengthen your immune function. Another superfood to consider is vitamin C-rich foods like citrus fruits like oranges and grapefruits. Vitamin C helps increase the production of white blood cells, which are crucial for fighting off infections.

To give you a visual representation of just a few of these immune-boosting superfoods, here’s a table:

SuperfoodKey Nutrient
Citrus FruitsVitamin C
AlmondsVitamin E

Incorporating these superfoods into your diet can give your immune system the support it needs to stay strong and healthy. So go ahead and add some ginger to your stir-fries or enjoy a refreshing citrus fruit salad for an extra dose of vitamin C.

11 superfoods to boost your immune system

If you’re looking at foods that boost the immune system, incorporating superfoods into your diet is the way to go. It’s a natural way to build up your body’s natural immunity to bugs and viruses that float around in the air or can be picked up when we touch something. Here are 11 great superfoods you probably walk past in the food store. Add them to your list and pack your shopping cart full when you see them next.

boost your immune system - citrus - just organics
We all know that citrus fruits are high in Vitamin C but also high in fibre, potassium and folate.

Citrus fruits

Citrus fruits, such as oranges and grapefruits, are high in vitamin C and can help boost the immune system. Vitamin C is known for its role in supporting immune function by producing white blood cells, which are essential for fighting off infections. Incorporating citrus fruits into your diet can provide a delicious and refreshing way to enhance your body’s natural defences.

Here are some reasons why you should consider adding citrus fruits to your daily meals:

  • High in vitamin C: Citrus fruits contain a significant amount of vitamin C, an essential nutrient for a healthy immune system.
  • Immune system support: Vitamin C helps strengthen the immune system by promoting the production of antibodies and enhancing the activity of white blood cells.
  • Nutritional powerhouse: Besides vitamin C, citrus fruits provide other essential nutrients like fibre, potassium, and folate.

To maximize the benefits of citrus fruits, consuming them fresh or as freshly squeezed juices is recommended. Including these vibrant fruits in your diet can be a simple yet effective way to boost your immunity naturally.


Broccoli is a nutritious vegetable with various health benefits, including naturally boosting immunity. Broccoli contains many nutrients that support the immune system, including vitamins A, C, and E and minerals like zinc and selenium. These vitamins and minerals are essential in maintaining a strong immune system and protecting against infections.

In addition to its immune-boosting properties, broccoli is also rich in antioxidants and fibre, which promote overall health and digestion. Incorporating broccoli into your diet can be easy by adding it to salads, stir-fries, or steaming it as a side dish. It’s best to cook broccoli lightly to retain its nutrients to maximise its nutritional benefits – approximately half of its beneficial substances may be destroyed with overcooking.

Including broccoli in your meals can enhance your immune system’s function and improve your overall well-being naturally.


Garlic gets a bad rap because it leads to ‘garlic breath’, which many people dislike. Incorporate garlic into your meals regularly to take advantage of its immune-boosting properties. Garlic is a powerful superfood used for centuries to support overall health. It contains compounds like allicin, which have been shown to enhance the immune system. Additionally, garlic has anti-inflammatory and antioxidant properties that can help reduce inflammation in the body and protect against oxidative stress.

boost your immune system - garlic - just organics
Don’t worry about garlic breath! Add garlic and enjoy the benefits of this superfood.
Blood and Circulation Atherosclerosis, high blood pressure, thrombosis
Digestive System Gastroenteritis, intestinal parasites, ulcerative colitis
Immune System Colds, influenza

Including garlic in your diet can provide numerous benefits for your immune system. Adding to various dishes, such as soups, stir-fries, and sauces, is easy. You can also try incorporating other immune-boosting foods like turmeric, which contains the anti-inflammatory compound curcumin, and flavonoid-rich fruits like berries.

Incorporating these immune system boosters into your meals can support your body’s natural defences and promote overall health and well-being. So don’t forget to add garlic and other nutritious ingredients to your daily meals for a stronger immune system! And don’t let the possibility of garlic breath deter you – pop a breath mint, and no one will know the difference!


If it’s good enough for Popeye, it’s good enough for you! (Oh wait, Popeye was also a chain smoker, so take this reference with a grain of salt.) Incorporating spinach into your meals can provide a natural way to support and strengthen your immune system health. Here are three reasons to include spinach in your diet:

  1. Rich in nutrients: Spinach is packed with essential vitamins and minerals, including vitamin C, folic acid, carotene, zinc and iron. These nutrients are crucial in enhancing immune function and protecting against infections.
  2. Antioxidant powerhouse: Spinach contains antioxidants like flavonoids and carotenoids, which help to neutralize harmful free radicals in the body. This antioxidant activity helps reduce inflammation and supports overall immune health.
  3. Immune-boosting properties: The abundance of nutrients in spinach contributes to its immune-boosting properties. Studies have shown that regular consumption of spinach can enhance immune response and improve resistance to infections.

By adding spinach to your meals, you can take advantage of its numerous benefits for your immune system and overall well-being. Beat down your inner Brutus! (Enough with the Popeye references already!)


Including yogurt in your diet can provide a delicious and convenient way to support your immune system. Yogurt is not only a good source of protein, but it also contains beneficial bacteria known as probiotics. These probiotics help promote a healthy gut by balancing the bacteria in your digestive system. A healthy gut is essential for optimal immune function because about 70% of our immune cells are in the gut.

boost your immune system - yogurt - just organics
Yogurt also contains probiotics which are essential for a healthy digestive system.

Additionally, yogurt is rich in vitamin C, which boosts the immune system. Vitamin C helps stimulate the production of white blood cells, which are crucial for fighting off infections and diseases.

To give you an idea of the nutritional value of yogurt, here’s a table showcasing some key nutrients found in one cup (245 grams) of plain low-fat yogurt:

Vitamin B121.4mcg

Incorporating yogurt into your daily diet can be a simple and tasty way to support your immune health and maintain a healthy gut.


Now let’s talk about almonds and how they can boost your immune system and improve your health naturally. Almonds are not only a delicious snack, but they also offer numerous benefits for your immune system. They are packed with vitamin E, which supports the immune system by enhancing its response to infections and diseases. Additionally, almonds contain antioxidants that help protect your cells from damage caused by harmful free radicals, further strengthening your immune defences.

Including almonds in your diet is an easy way to boost your immune system. You can enjoy them as a standalone snack or add them to salads, yogurt, or smoothies for an extra dose of nutrition. It’s easy to carry around a small bag of almonds with you for a guilt-free snack!

Sunflower seeds

To maximize the benefits of sunflower seeds, you can easily incorporate them into your diet by sprinkling them on top of salads or adding them to your favourite trail mix. Sunflower seeds are a nutrient-packed superfood that can help boost your immune system and support overall health. They are rich in vitamin E, known for their antioxidant properties and ability to enhance immune function. In fact, just one ounce of sunflower seeds provides almost half of the recommended daily vitamin E intake!

boost your immune system - sunflower seeds - just organics
Sunflower seeds can easily be added to any diet- sprinkle them on a salad or eat them as a snack!

Here’s a table highlighting the nutritional content of sunflower seeds:

NutrientAmount per 1 oz (28g)
Vitamin E7.4 mg
Magnesium107 mg
Selenium32.4 mcg
Zinc2.3 mg

Incorporating sunflower seeds into your diet can be a delicious and convenient way to bolster your immune health and enjoy their immune-boosting properties. Much like almonds, these are super-easy to keep in your pocket or top drawer to snack on when you feel a bit peckish.


Kiwi is a fruit (not the animal!) that offers numerous health benefits and can be a great addition to your diet. It is packed with vitamin C, known for its immune-boosting properties. Just one medium-sized kiwi contains more than the recommended daily vitamin C intake, making it an excellent choice for supporting your immune health. Vitamin C helps enhance the production of white blood cells, which are crucial for fighting infections and illnesses. Additionally, kiwi is rich in other essential nutrients like vitamins K and E, potassium, and fibre, all of which contribute to overall health. So go ahead and enjoy some delicious kiwi to give your immune system a much-needed boost!


Add papaya to your diet for a natural way to support your immune system. Papaya is a superfood that can help boost your overall health. It is rich in essential nutrients, antioxidants, and enzymes that benefit your immune system. The high vitamin C content in papaya helps stimulate the production of white blood cells, which are important for fighting off infections.

boost your immune system - papaya - just organics
Papaya is rich in nutrients, antioxidants and enzymes that benefit your immune system.

Additionally, papaya contains a digestive enzyme called papain, which aids in digestion and promotes a healthy gut microbiome. A healthy gut is crucial for a strong immune system. Papaya also provides other vitamins and minerals like vitamin A, folate, potassium, and magnesium that contribute to overall wellness. So why not include this delicious tropical fruit in your diet and give your immune system the support it needs?


Include mushrooms in your diet to support a strong immune system. Mushrooms have been used for centuries for their medicinal properties and are known to enhance immunity. They contain beta-glucan, a fibre that stimulates the immune system and helps fight infections. Additionally, mushrooms are rich in antioxidants like selenium and vitamin C, which are crucial in supporting immune function.

Here are three easy ways you can enjoy mushrooms and strengthen your immune response:

  1. Add sliced mushrooms to salads or stir-fries for an extra boost of nutrients.
  2. Try incorporating mushroom powder into your smoothies or soups for added immune support.
  3. Replace meat with mushrooms as a healthy alternative to your favourite pasta or burger dishes.

Including mushrooms in your diet can naturally enhance your immunity and protect yourself against illnesses. So go ahead and enjoy these delicious fungi for a healthier you!

Green Tea

We might be cheating a bit here – is a drink a food? Anyway, drinking green tea regularly can provide numerous health benefits, immune system support being one of them. Green tea is rich in antioxidants called polyphenols, which have been shown to enhance immune function and protect against infections. The catechins found in green tea can help regulate the activity of immune cells and reduce inflammation in the body.

boost your immune system - green tea - just organics
Green tea is a time-honoured drink that provides excellent benefits to the body.

Here is a table highlighting some key ways that green tea can boost your immune system:

Green Tea Benefits for Immune System
1. Contains antioxidants that support immune function
2. Regulates immune cell activity
3. Reduces inflammation in the body

In addition to its immune-boosting properties, green tea has also been linked to other health benefits such as improved brain function, weight management, and reduced risk of chronic diseases like heart disease and certain types of cancer. Incorporating a few cups of green tea into your daily routine can be a simple and enjoyable way to bolster your overall health naturally.

boost your immune system - always getting sick - just organics
If you’re always getting sick, it’s time to boost your immune system.

5 Other ways to boost the immune system naturally

Maintaining a healthy weight through nutritious eating can also help boost your immune system naturally. Incorporating some of the foods we’ve mentioned here is a great start. There are other things unrelated to eating that may also help. Take a look at the following and see which ones you can improve on:

  1. Regular Exercise: Regularly engaging in moderate physical activity can help improve circulation. Aim for at least 150 minutes of moderate-intensity exercise per week.
  2. Adequate Sleep: Prioritize getting 7-9 hours of quality sleep each night, as sleep plays a crucial role in overall health.
  3. Stress Management: Chronic stress can weaken our bodies and make us more prone to sickness. Practice relaxation techniques like meditation, deep breathing, or yoga to reduce stress.
  4. Hydration: Stay hydrated and help the body flush out toxins and maintain optimal bodily functions.
  5. Stay Hygienic: Regularly washing your hands, avoiding close contact with sick individuals, and maintaining good personal hygiene can help prevent infections.

In Summary

Incorporating superfoods into your diet is a practical way to boost your immune system naturally. None of the foods we’ve mentioned are particularly hard to come by. You can easily add them to your basket on your next trip to the food store, and adding just some of them to your diet will mean fewer sniffles, sneezes and colds. Remember, your immune system is there to help you, but you also need to help it. Strengthen your immunity with superfoods! Depending on when you read this, we might already be through the cold and flu season; however, don’t put off making dietary changes. Any changes you make today will help your immune system for the next sniffle season.

Berries, leafy greens, nuts and seeds are just a few examples of nutrient-dense foods that can support your overall health. Regular exercise, quitting smoking, managing stress, and maintaining a healthy weight are important lifestyle factors that can further strengthen your immune system. By prioritizing these strategies in your daily routine, you can bolster your health and enhance your body’s natural defence mechanisms.

About the Author

Alexs Story - Just Organics - Small Picture


Alex is an adventurous guy in his early 30s who embodies a touch of the hippie. Passionate about social and environmental causes, he’s managed to travel the world, from immersing himself in Japanese culture for a year to embarking on a six-month backpacking escapade through Peru. Alex loves to learn and has taken numerous courses in Environmental Science and Conservation.

Alex’s commitment to recycling fuels his mission to repurpose discarded items. As a result, he favours garage sale treasures over department stores. He prefers walking and biking to driving. Alex spreads awareness about organic living through Just Organics, joined by his like-minded friend Charlie.