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Boost Your Immune System With These 10 Power Foods 

Happy family together preparing healthy food in the kitchenWe all know that eating healthy can be rewarding in many ways. There is definitely some truth to the old saying “an apple a day keeps the doctor away.” Encouraging your immune system can often be done by maintaining a clean, healthy diet. During these unprecedented times, everyone is doing everything they can to prevent the contraction of infection, such as sanitizing and hand washing. It doesn’t have to stop there. 

When it comes to preventing infection, you can concentrate your diet on foods that are immune-friendly—and there are plenty! We’re happy to provide you with some tips to strengthen your immune system this coming winter. We discuss some foods that are guaranteed to help. 

Greek Yogurt 

Greek yogurt is proven to help with several health goals including encouraging a strong immune system. This particular kind of yogurt is known for containing “good bacteria” and probiotics, which are responsible for balancing bacteria in the body. When bacteria are unbalanced, infection is prone to make an appearance. By consuming greek yogurt on a regular basis, you’ll notice your body become less susceptible to infection. 

Citrus Fruits

Oranges, grapefruits, limes, and lemons are desired by many. Citrus fruits are a great source of vitamin C, fueling our immune systems. Our bodies do not naturally produce vitamin C, making it crucial to incorporate as much of these power foods as possible. Even better, these fruits are easy to take and eat anywhere.  

Broccoli and Spinach

Broccoli and spinach are some of the strongest leafy greens out there. These vegetables are packed with vitamins A, C, and E, and have tons of antioxidants. These are some of the healthiest foods you can eat! We understand that everyone has a preference when it comes to taste, but it is encouraged to eat these greens as raw as possible. If you decide to cook these greens, it is best to steam them as opposed to frying. 

Bell Peppers

If you’re looking for a kick of color in your meals, bell peppers are the healthy way to go. In fact, one bell pepper has three times the vitamin C that one orange has. These foods are also rich in beta carotene, which the body converts to vitamin A and antioxidants. Besides supporting your immune system, bell peppers promote healthy skin and eyesight. 

Nuts and Seeds

Nuts and seeds can be consumed as a snack or they can be included in meals. It doesn’t matter how you choose to eat them, all that matters is that you make room for these power foods. Nuts and seeds, such as almonds and sunflower seeds, have healthy fats on top of vitamin E and C. A half-cup serving of almonds every day meets the recommended amount. 

Fish and Mediterranean Foods

Aside from fruits and veggies, poultry plays a significant role in maintaining a healthy immune system. You can take a break from the heavy greens and fruits by opting for a Mediterranean-based diet that includes fish, lean meats, and some vegetables. These good foods call for good natural medicine. 

Peanut Butter

Peanut butter can be consumed in many ways. This sweet spread has high levels of zinc and vitamin B6, which is food for the immune system. You can eat peanut butter toast, peanut butter sandwiches for lunch, and even use it as a dip for your fruits, such as apples, to add to your daily snacks. 


Mangos are low in calories, are high in fiber, and have significant amounts of vitamins A and C, which supports your immune and digestive systems! These sweet fruits are a power food for strengthening your antibodies and for mitigating toxins in the body. Overall mangoes have several health benefits. It also acts as a nice break from common fruits, so don’t be afraid to provide your family with some more exotic fruits!


As long as it is consumed in moderation, there is nothing wrong with a sugar fill of chocolate. Dark chocolate, specifically, has been tied to an increase in activation of T cells, which are the white blood cells that allow us to fight infection and disease. Chocolate can be considered a healthy food as long as it doesn’t become a comfort food. 


Sources of meat such as chicken and turkey are some of the best when it comes to boosting your immune system. Both of these foods are high in vitamin B6. Three ounces of either source of meat has the recommended amount of B6 that should be consumed on a daily basis. It is recommended to boil these meats when preparing meals. 

Connect with Country Club Urgent Care Center to Discuss Your Health Goals

Healthy habits beget a healthy immune system. In a previous blog, we discussed how regular handwashing and avoiding touching your face can help you avoid getting the flu or a cold. So, by making a habit of eating healthy foods, you’ll give your immune system the leg up it deserves! Whether you’re fighting or preventing infection, we’re here to help. If you want to learn more about how to keep your immune system in tip-top shape, contact us today to consult with a professional. 


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