Trending Superfoods for Boosting Immunity

In this article, we’ll look at some of the top trending superfoods for boosting immunity. With cold and flu season in full swing, many people are looking for ways to stay healthy and avoid getting sick.

One way to do this is by boosting your immune system through diet. Certain foods contain nutrients and compounds that support immune function and help your body fight off viruses and infections. These “superfoods” have gained popularity over recent years for their ability to improve immunity. Let’s see the superfoods for boosting immunity:

Superfoods for Boosting Immunity


Turmeric is a bright yellow spice that comes from the root of the turmeric plant. It’s commonly used in Indian and Asian cuisine. Turmeric contains a compound called curcumin which has potent anti-inflammatory and antioxidant benefits.

Inflammation causes our immune system to activate and trigger symptoms like sore throat, stuffy nose, and fatigue. Curcumin helps control inflammation and regulate immune function. Research shows that curcumin can enhance antibody responses from vaccination.

You can add turmeric to recipes like soups, curries, rice dishes, roasted vegetables, and smoothies. The combination of curcumin and black pepper enhances curcumin’s bioavailability.


Elderberry is gaining popularity for its ability to prevent and shorten the duration of viral infections like the flu. Elderberries are packed with antioxidants called anthocyanins which have anti-inflammatory and antiviral effects.

Studies have found that elderberry extracts can block the entry and spread of the influenza virus. Elderberries may also stimulate the immune system and release cytokines that activate immune cells.

Elderberry syrup is commonly taken at the first signs of a cold to stop viral replication. It can also be used daily throughout flu season as a preventative. Look for syrups with no added sugar.


Ginger is a go-to natural remedy for nausea, but this zesty root also contains bioactive compounds that can strengthen your immune response. Gingerol, the main bioactive compound in ginger, has antioxidant, anti-inflammatory, and antimicrobial properties.

Consuming ginger may inhibit chronic inflammation which allows your immune cells to operate at their best. Research shows fresh ginger stimulates the production of white blood cells, your body’s first line of defense against infection.

Add fresh ginger root to stir frys, smoothies, and tea. You can also take ginger supplements to ease nausea associated with the flu.


This pungent bulb contains the compound allicin which has antiviral, antibacterial, and antifungal properties that support immune function. Garlic also promotes the growth of natural killer cells which identify and destroy viruses and cancer cells.

Studies suggest that taking garlic supplements during cold season can reduce the frequency and duration of the common cold. Garlic appears most beneficial when taken for at least three months.

Add crushed garlic to pasta, soups, sauces, and dressing. Let chopped or crushed garlic sit for 10 minutes before cooking to activate the allicin. You can also take aged garlic extract supplements.


Medicinal mushrooms like reishi, shiitake, cordyceps, and lion’s mane are rising in popularity for immunity benefits. These mushrooms contain polysaccharides which increase the activity of immune cells like natural killer cells and T-cells.

Beta-glucans found in mushrooms also activate neutrophils which target and destroy bacteria and viruses. Some studies show reduced severity and duration of cold and flu symptoms with mushroom use.

Add mushrooms like shiitake and oyster to soups and stir frys. You can also drink mushroom teas, broths, coffee, and hot chocolate mixes. Mushroom extracts and powders are also available in capsules.

Matcha Green Tea

Matcha is a concentrated powdered form of green tea produced in Japan. It provides higher levels of antioxidants called polyphenols than regular green tea. One specific polyphenol, EGCG, has powerful anti-inflammatory and antiviral abilities.

Drinking matcha green tea may boost the body’s production of T-cells and natural killer cells. It also stimulates the activity of lymphocytes which produce antibodies to fight infections.

Matcha has a grassy, slightly bitter taste. You can add matcha powder to smoothies, lattes, and desserts. For best results, drink 1-2 cups of pure matcha tea daily. Quality matcha is important for potency.

Citrus Fruits

Oranges, lemons, limes, grapefruit, and other citrus fruits contain vitamin C which is instrumental in immune health. Vitamin C boosts the production and function of lymphocytes and phagocytes that target pathogens.

One citrus fruit provides about 50 mg of vitamin C, but studies show at least 200 mg per day is optimal for immune-boosting effects. Consuming citrus fruits may shorten the duration of respiratory infections and flu symptoms.

Citrus fruits are delicious juiced, added to salads, or eaten as snacks. For higher amounts of vitamin C, you can also take supplements. Combine vitamin C with other immune boosting foods for optimal results.


This fuzzy little green fruit often gets overlooked but contains an impressive amount of nutrients that support immunity. Ounce for ounce, kiwis have more vitamin C than oranges. They’re also rich in vitamin E, potassium, folate, and antioxidants.

Kiwis may help increase cytokine production to boost T-cell activity. The combination of vitamins and antioxidants makes kiwis an ideal superfood for preventing infection and keeping your immune system strong during cold season.

Enjoy kiwis sliced in fruit salads, smoothies, yogurt parfaits, or just eaten plain. Aim to eat at least 2 per day to reap the immune-boosting rewards.


These sweet, juicy berries are loaded with antioxidants like vitamin C, vitamin K, manganese, and anthocyanins. The high concentration of antioxidants helps stimulate immune cell production and keeps your immune system primed to fight disease.

Blueberries have also been found to protect against inflammation which can suppress immune function. The polyphenols in blueberries activate immune cells, boosting their bacterial killing capacities. This helps prevent infections from taking hold.

Add fresh or frozen blueberries to yogurt, oatmeal, salads, smoothies, and baked goods. You can also drink blueberry juice or take blueberry powder supplements.

Bone Broth

Bone broth has recently emerged as an ancient cold and flu remedy made new again. Bone broth is made by simmering animal bones and connective tissue in water for hours. This extracts the bone’s nutrients like collagen, amino acids, and minerals.

The glycine and proline in collagen help reduce inflammation that can inhibit immune cell function. Bone broth also provides electrolytes that boost hydration and keep nasal passages moisturized.

Drink cups of bone broth at the onset of illness to inhibit viral replication. You can add veggies, meat, and seasonings for flavor. Bone broth powder makes a convenient add-in for soups and smoothies.

Keep Your Immune System Strong

A nourishing diet is just one part of a strong immune system. Here are some other ways to keep your immunity in top shape:

  • Reduce stress through yoga, meditation, massage, and good sleep hygiene. Chronic stress impairs immune function.
  • Exercise regularly to increase circulation and raise levels of antibodies and white blood cells. Aim for at least 150 minutes per week.
  • Quit smoking to avoid lung damage and recurrent respiratory infections like bronchitis.
  • Limit alcohol which depresses immune activity and reduces lymphocytes.
  • Maintain a healthy weight to prevent chronic inflammation associated with obesity.
  • Take a probiotic to populate your gut with beneficial bacteria that improve immunity.
  • Stay hydrated by drinking plenty of fluids like herbal tea to thin mucus and flush toxins.
  • Get enough vitamin D from sunlight, fortified foods, and supplementation, especially in winter.
  • Practice good hygiene like hand washing to avoid the spread of germs from sick people and contaminated surfaces.

Take a proactive approach this cold and flu season by incorporating immunity-boosting foods like garlic, citrus fruits, mushrooms, and bone broth into your routine. Pair these superfoods with healthy lifestyle habits for optimal defense against infection and disease. Stay happy and healthy all season long!

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