15 Foods That Naturally Boost Your Immune System

5. Spinach

Spinach is packed with vitamin C, beta-carotene, and antioxidants that increase infection-fighting ability.

Best Way to Eat:
Lightly cook spinach to enhance its vitamin A content while retaining nutrients.

6. Yogurt

Yogurt contains probiotics, or “good bacteria,” that support gut health. Since 70% of the immune system resides in the gut, probiotics are essential for strong immunity.

Tip:
Choose plain, unsweetened yogurt and add fresh fruit for natural sweetness.

7. Almonds

Almonds are a great source of vitamin E, which plays a crucial role in maintaining immune function.

Serving Suggestion:
A handful (about 20–25 almonds) per day is enough to meet your daily vitamin E needs.

8. Sunflower Seeds

Sunflower seeds are rich in vitamin E, selenium, and zinc — three nutrients that protect against infection and boost immune cell production.

9. Green Tea

Green tea is loaded with catechins, a type of antioxidant that improves immune function and fights oxidative stress.

Tip:
Drink 1–2 cups daily, but avoid adding too much sugar to keep it healthy.