Nutrition and the Immune System

Nutrition and the Immune System

Nutrition & Our Immune System: 

Normally, we talk about our immune systems during cold and flu season. But right now, there is an emphasis on keeping our immune systems healthier than ever due to COVID-19.  So, how does one boost their immune system, you ask? NUTRITION! Here’s 10 easy things you can incorporate into your diet. 

#1 Bell Peppers - Great source of vitamin C, an antioxidant 

#2 Almonds - Rich in vitamin E, good source of protein and healthy fat

#3 Broccoli - Rich in antioxidants, vitamins A, C and E and potassium 

#4 Citrus Fruits - High in plant compounds that have health benefits, such as anti-inflammatory and antioxidant effects, which can help support your immunity

#5 Dark, Leafy Greens - Good sources of beta carotene, which is associated with reducing inflammation and increasing disease-fighting cells

#6 Garlic - contains compounds that naturally act to destroy bacteria and infection


#7 Green Tea - Rich in antioxidants called Polyphenols. Polyphenols are efficient infection fighters, they protect the body against potential viruses and sickness


#8 Ginger - Strong antioxidant shown to naturally boost immune system, contains tons of vitamins and helps kill cold viruses 


#9 Honey - Filled with antioxidants and antibacterial properties 


#10 Turmeric - bolsters the immune system by increasing the immunomodulating capacity of the body


There’s plenty of yummy and easy ways to protect and boost your immune system. Try adding at least one thing from the list to your daily diet! 


Check out this Immune Boosting Smoothie Recipe:


  • 500 mL green tea
  • 1 lemon
  • 2-3 pieces of ginger
  • 3 teaspoons honey
  • A few mint leaves


Stay healthy and enjoy!


Castaneda, R. (2020). 8 Foods That Can Support Your Immunity. Retrieved from

Conrad-Stoppler, M. (2020, March 4). Top 15 Immune System Boosters. Retrieved from 

Chandra, RK. (1997). Nutrition and The Immune System: an Introduction, The American Journal of Clinical Nutrition, Volume 66, Issue 2, Pages 460S–463S,


Michael, M. (2020). How Diet Has an Influence on The Immune System. Retrieved from

Book Online