The Top 7 Foods to Boost Your Immune System | Be Well Medical

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Maintaining a robust immune system is crucial for staying healthy and preventing illnesses. Fortunately, several nutrient-rich foods can help support your immune system. This article will look at the top 7 foods known for their immune-boosting properties.

Citrus Fruits

Citrus fruits, such as oranges, lemons, and grapefruits, are excellent sources of vitamin C. Vitamin C is a powerful antioxidant that helps protect the body from harmful free radicals. It also plays a vital role in promoting the production of white blood cells, which are essential for fighting off infections. You can incorporate citrus fruits into your diet by adding them to your morning smoothie, squeezing fresh lemon or lime juice over your meals, or simply snacking on them throughout the day.


Broccoli is a cruciferous vegetable packed with immune-boosting nutrients. It contains vitamins A, C, and E, several antioxidants, and fiber. Broccoli is also rich in sulforaphane, a compound with antimicrobial and anti-inflammatory properties. To enjoy the benefits of broccoli, try steaming it as a side dish, adding it to soups, or tossing it into a stir-fry.


Garlic has been used for centuries for its medicinal properties. It contains allicin, which has antimicrobial properties to help fight infections. Garlic also has anti-inflammatory properties that can help reduce the severity of cold and flu symptoms. To incorporate garlic into your diet, try adding it to your stir-fries, sauces, or roasted vegetables.


Ginger is another spice used for its medicinal properties. It contains compounds called gingerols and shogaols, which have antioxidant and anti-inflammatory properties. Ginger also has antimicrobial properties that can help fight off infections. To enjoy the benefits of ginger, try adding fresh ginger root to your smoothies or teas, or use it to flavor your stir-fries and soups.


Almonds are a great source of vitamin E, a powerful antioxidant that helps protect the body from harmful free radicals. They are also rich in protein, fiber, and healthy fats. Eating a handful of almonds as a snack or adding them to your salads and oatmeal can boost your immune system.

Green Tea

Green tea contains antioxidants called catechins, which have anti-inflammatory and antimicrobial properties. Drinking green tea has been associated with a reduced risk of infections and improved immune function. To enjoy the benefits of green tea, try drinking a cup in the morning or afternoon, or incorporate it into your smoothies or iced tea.

Licorice Root

Licorice root has been used for centuries for its medicinal properties. It contains compounds called glycyrrhizin and flavonoids, which have anti-inflammatory and antimicrobial properties. Licorice root also stimulates the immune system by increasing the production of immune cells. You can enjoy the benefits of licorice root by drinking licorice tea or using licorice root extract in your cooking.

Eating a balanced diet that includes a variety of nutrient-rich foods is essential for maintaining a robust immune system. Incorporating these seven immune-boosting foods into your diet can give your body the extra support to stay healthy and ward off illnesses.

Nichole Shiffler, NMD Dr. Nichole Shiffler is a naturopathic primary care physician and medical director of Be Well Medical Primary Care. Dr. Shiffler focuses her practice on women's and pediatric medicine. Dr. Shiffler also has an extensive history of treating irregular menstrual cycles, thyroid disease, menopause, acne, PCOS, and diabetes. She utilizes nutrition and herbal medicine to deliver an effective treatment plan to her patients. Dr. Shiffler is available for patient care at Be Well Medical Primary Care. Call (480) 219-9900 to schedule an appointment with Dr. Shiffler.

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