Plant-Based Foods That Boost Your Immunity

Protecting your body from illnesses is essential for leading a productive life. You need not move mountains to keep yourself free from diseases; it only takes these plant-based foods to boost your immunity. Here are some of the best foods to eat to start boosting your immune system. So continue reading and add them to your next grocery list.



Garlic contains active ingredients that fight immune system invaders like fungi, bacteria and viruses. With the immune-stimulating compound allicin, garlic is best known for supporting white blood cells to destroy flu and cold viruses.



Onions and garlic belong to the same family of plants, hence they both contain allicin. Onions are also beneficial for the immune system due to an additional compound called quercetin, a nutrient that breaks up mucus in the head and chest. If you suffer from allergies or circulation problems, or are prone to flu, onions are recommended, as they produce a strong immune effect, protecting your body from such conditions.



Ginger produces an internal warming effect for the body and fights the buildup of toxins in the organs, particularly in the respiratory system, lymphatic system and sinuses. Ginger also possesses potent antioxidant, anti-inflammatory and antimicrobial properties that make it suitable for boosting the immune system and for the repair of damaged cells.



Cayenne contains various valuable compounds, including capsicum, beta carotene and antioxidants. Capsicum provides vitamin C and flavonoids that fight flu and cold viruses, while beta carotene and antioxidants fight bacteria in the mucus membrane tissue. Cayenne also increases the body temperature and causes you to sweat to release toxins, hence boosting the immune system.



Squash is exceptionally nutritious, containing both vitamin C and carotene that supplies human tissues with carotenoids. These nutrients protect the eyes and skin from UV lights, and reduce the risk of cardiovascular infections and cancer.

Different varieties include butternut (considered the best source of nutrients), acorn, Hubbard, delicata, calabaza, and spaghetti squash.



Although many people avoid kale, opting for other green vegetables, kale is an excellent source of vitamin E and acts as an antioxidant, thus increasing the production of B cells and white blood cells that defend the body against bacteria and other aggressors.

Citrus Fruits


Citric fruits include oranges, lemon and grapefruits. As excellent sources of vitamin C, these fruits are responsible for fighting colds and flu, and protect the body against unnecessary illnesses. For better results, it is advisable to eat the fruits in their natural form, avoiding processed juices and canned varieties.

Green Tea


Green tea offers various benefits for the body, and one of them is boosting the immune system. As an antioxidant, green tea reduces the risk of influenza and common cold viruses.

According to research carried out by Harvard University, a person who drinks several cups of green tea each day retains 10 times more virus-fighting interferon in the blood than one who drinks a placebo hot beverage. Try it today and you will enjoy the results.

Miso Soup


Miso soup not only provides a delicate meal, but also helps fight off viruses, as well as easing cold symptoms. Miso soup offers extensive healing properties, and is loaded with active enzymes and healthy bacteria that fight bodily invaders, keeping cells alive and active.



There are many edible and inedible mushrooms, so be careful to learn about the different types if you are picking your own in the wild. Edible mushrooms have been used for centuries to boost the immune system. According to research, mushrooms actively increase the production of white blood cells, keeping your immune system active and ready to combat infections.


    HealthPrep Staff