10 Foods & Vitamins to Boost Your Immune System

Maintaining good health is mostly dependent on how strong your immune system is. We all have witnessed the importance of a vigorous immune system during the COVID-19 pandemic. A healthy person’s immune system helps their body fight off diseases and protects them from falling sick. Tweaking your diet with healthy food and vital nutrients can make a significant impact on your immunity. 

Healthy eating is a commitment to your health. It is not a one-day job. Everyone should have a balanced diet full of necessary vitamins and minerals. That doesn’t mean eating clean every minute. Make a balance between both worlds, healthy and unhealthy eating, depending on your age and health status. 

There are a range of foods, supplements, and vitamins that can enhance your immunity. Here are some 10 powerful immune system boosters:

Let’s talk about Vitamins first:

Vitamin D

Vitamin D is not only confined to your bone health. It also helps improve your immunity by fighting off harmful bacteria and viruses. A vitamin D-deficient person’s chances of developing autoimmune diseases increases. It can kill the healthy cells in their body. Vitamin D is present in a few food sources unlike other vitamins, those food sources are:

  • Yogurt
  • Dairy milk
  • Cod liver oil
  • Egg yolk
  • Beef liver
  • Oily fish
  • Red meat


One of the most essential nutrients that boost immune system health is zinc. It helps the body prevent infections by producing immune cells in the body. Even a slight shift in the zinc levels can disrupt your immunity. Therefore, it is imperative to monitor your zinc levels and watch your intake for better health. Here are some zinc-rich foods that you should add to your diet:

  • Meat
  • Shellfish
  • Nuts and seeds
  • Legumes
  • Dairy products
  • Eggs
  • Whole grains
  • Dark chocolate


Selenium is essential for the proper functioning of the immune system. It’s a one-two punch for your health. This doubly good vitamin not only improves immunity but also guides the immune system when to stop going overboard. It saves you from autoimmune diseases and chronic inflammation. To increase the intake of selenium, you can introduce the following foods into your diet. 

  • Organ meat
  • Brazil nuts
  • Ham 
  • Fish
  • Pork
  • Beef
  • Chicken

Vitamin B6

Vitamin B6 plays a vital role in promoting the biochemical processes within your immune system. One of its primary functions is the production of white blood cells and T-cells, which are essential components of your body’s defense mechanism. It works to combat intruders such as viruses and bacteria. Add these foods into your diet to increase your B6 intake:

  • Salmon
  • Tuna
  • Beef liver
  • Chickpeas
  • Fortified cereals
  • Dark leafy vegetables
  • Bananas

Vitamin B12

Vitamin B12 boosts the formation of red and white blood cells, which helps maintain a healthy immune system. The body needs these blood cells to fight against infections and diseases. Sufficient B12 intake enhances immunological response, boosting defenses against several infections and preserving general well-being. Vitamin B12 is found in several foods mentioned below: 

  • Clams
  • Eggs
  • Fortified nutritional yeast
  • Tuna
  • Organ meat
  • Trout 

Next in the line are superfoods

Antioxidant-rich foods

Foods rich in nutrients are antioxidant-rich foods, such lists include berries, nuts, and vegetables. Antioxidants are found in certain foods and are produced in your body only. They protect you from chronic diseases. The most antioxidants are found in plant-based foods. Some of the antioxidant-packed items are:

  • Berries
  • Red beets
  • Nuts and seeds
  • Lentils 
  • Olives
  • Pomegranate seeds
  • Pecans
  • Dark chocolate
  • Artichokes


Turmeric is one of the primary ingredients of curries we cook. But, do you know? It is packed with health benefits. This golden spice has anti-inflammatory properties and helps prevent a range of chronic diseases. Many health practitioners suggest taking turmeric as a supplement for enhanced benefits. Moreover, you can add black pepper along with turmeric to your meals. Adding black pepper enhances the absorption capacity of turmeric in the body. 


Spinach is a superfood loaded with nutrients and vitamins. It is one of the most delicious and nutritious leafy greens. It is not just rich in vitamin C but also packed with beta-carotene and antioxidants. Two antioxidants, lutein and zeaxanthin that may help shield your eyes from UV rays and other dangerous light wavelengths, are abundant in spinach. This nutrient-dense food enhances our body’s infection-fighting abilities. 

Your body will gain an abundance of healthy benefits if you incorporate spinach into your daily life. To get the highest amount of nutrients from this powerful vegetable, you should cook it as little as possible. 


Proteins are not but amino acids, the key players of our immune system. These compounds help your cells fight against harmful cells before they can cause any infection. Not getting enough protein can weaken your immune system. Therefore, you should intake a good amount of protein every day. Some foods that are rich in protein include:

  • Chicken and turkey
  • Nuts and seeds
  • Eggs
  • Fish
  • Beans and lentils
  • Tofu
  • Soya 
  • Low-fat milk


Garlic is one of the most flavorful ingredients that has immune-boosting properties. You can easily incorporate garlic into your diet without making much effort. What’s better than that? Right? It has been used for medicinal purposes for decades now for fighting infections. Many people consume garlic to maintain blood pressure levels. 

Are supplements effective in enhancing immune system health?

In today’s fast-paced life, we often neglect our health the most – knowingly or unknowingly. We usually don’t look through the actions of our negligence on our well-being. Eating healthy is considered a punishment today, but it is the most wonderful blessing. Sometimes, it is not always feasible to have a nutrient-rich diet. For that matter, immunity-boosting supplements like Revive Active Zest come in handy. Reducing inflammation and increasing recovery, these supplements can enhance your immune system. However,  it’s essential to consult with a healthcare professional before starting any supplement regimen. 

Yes, supplements are effective in enhancing immunity. However, eating a healthy diet, sufficient water intake and exercise shouldn’t be neglected completely. Choose Wisely: Your Diet, Your Health!