From preventing diseases from entering the body to eliminating viruses and bacteria in our bodies, the immune system plays a huge role that you should always aim to keep the system functioning properly at all times. In this article, you’re going to learn how to boost your immune system naturally through nutrition.

Undeniably, there are drinks and supplements out there to boost your immune system. But there are foods that weaken the immune system as well. So, you need to know how to boost your immune system the right way. Largely, you can boost your immune system by supplementing your diet with vitamins A and B6. Furthermore, you can improve your immunity levels by getting enough minerals such as selenium, zinc, and many others.

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Getting enough proteins from foods that are also rich with antioxidants and eating prebiotics can also help to improve your immune system. Usually, the secret with boosting your immune system through nutrition is in the nutrients you get when you eat certain foods. Here are a few science-backed nutrition tips to strengthen your immune response quickly.

1.   Get Enough Protein

According to science, protein is known as the building blocks of the body. To boost your immune response, proteins enable your body to produce disease-fighting antibodies that keep bacteria and viruses from invading the body.

For this reason, it’s recommended to eat healthy, high-protein foods like soy beans, fish, low-fat dairy products, poultry, eggs, beans, etc. As for how much protein to eat, health experts at companies like 1AND1 recommend a minimum of 0.8 grams per kilogram of body weight.

Getting enough proteins also nourishes your body with essential vitamins and minerals such as zinc and many others that help the body to manufacture white blood cells to prevent bacterial infection.

2.   Incorporate Enough Vitamins Into Your Diet

Vitamins are powerful forms of the immune systems when it comes to combat bacteria and infection. Vitamin C is, in fact, one of the powerful immune boosters as it aids the body to manufacture disease-fighting antibodies.

Unfortunately, the body does not manufacture vitamin C. That’s why it’s important to eat enough of it daily. Vitamin A, on the other hand, promotes skin health, improves the digestive tract and respiratory system tissues. Other essential vitamins include vitamin E, B6, D, and minerals such as iron, selenium, and zinc.

All these are essential components to incorporate into your daily diet. The minerals are also powerful antioxidants that act as a barrier of free radicals so viruses don’t invade your body. To ensure you get enough amounts of these vitamins, you need to eat foods such as bell peppers, avocadoes, lean chicken breast, carrots, almonds, sweet potatoes, etc.

3.   Eat Probiotics and Prebiotic Foods

You can get probiotics and prebiotics by eating bananas, onions, asparagus, and garlic. Supplements can be helpful if you don’t have much time to prepare necessary foods daily (additional reading here). The two components are good for your gut health which influences the function of your immune system. Typically, the digestive system plays a key role in promoting the immune system.

Improving gut health is also associated with a ton of benefits like improved digestion, enhanced immune response, weight loss, healthier skin, etc. According to science, probiotics feed on probiotics hence facilitating the enhancement of the digestive system.

4.   Eat Enough Omega-3 Fatty Acids

Omega-3 fatty acids play a vital role in the boosting of the functions of immune cells which ultimately, improve the innate and adaptive immune system that fights against disease and infections.

EPA and DHA are powerful sources of omega-3 fatty acids and are found in supplements as Truebasics Omega, chia seeds and fish oil. That said there are foods that can help to boost your immune system that are readily available. Here are a few of the foods you might be ignoring that you want to add to your recipe.

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Spinach contains vitamin C and is also rich in antioxidants which help to strengthen disease-fighting antibodies in the body. To get much of the nutrients contained in spinach, you need to cook it as little as possible the same way you would cook broccoli.


Turmeric is used as a spice in many cultures and in many regions; it has been used to treat osteoarthritis and rheumatoid arthritis due to its anti-inflammatory effects. The curcumin present in turmeric is also said to aid in boosting the immune response.

Citrus fruits

Generally, vitamin C is known as a powerful immune booster as it triggers the manufacturing of white blood cells which are essential when it comes to fighting diseases and infections. Popular citrus fruits that contain vitamin C include oranges, limes, grapefruit, lemons, etc.


Usually, people look for ginger when sick as it reduces inflammation. Besides, this ingredient can help to stop nausea. Aside from being used as a sweet dessert, ginger can be used for pain relief.

Final Word

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Typically, even though the foods shared above can help to boost the immune system, you need to take a combination of them. Otherwise, eating only one type of food won’t help no matter how regular you do it.

As a rule, you should always follow a balanced diet regularly to strengthen your immune system effectively.