13 Foods that Boost the Immune System

8. Almonds

Almonds are well known for their effectiveness against the common cold and the flu. They give an effective response against may viral infections and increase the number of white blood cells in the body. Vitamin E enables the immune system to kill bacteria and prevent infections.

Vitamin E is a fat-soluble vitamin that needs fats to absorb properly in the body. This vitamin, as an antioxidant, protects our body cells from free radicals too. It has some other vitamins and healthy fats too. The recommended daily amount of Vitamin E intake of the body is 15mg which a half-cup serving of almonds can fully provide.

9. Sunflower seeds

Sunflower seeds contain many nutrients like zinc, magnesium, selenium, Vitamins B, and E. These nutrients are essential for boosting your immune system. Zinc is important for maintaining and developing immune cells. These are rich in calories and have an adequate amount of fiber. Sunflowers seeds have antioxidant and anti-inflammatory properties.

sunflower seeds | Foods that Boost the Immune System

According to the studies, it is observed that selenium is effective against viral diseases like swine flu. Approximately 1 ounce of sunflower seeds is enough to meet the 50% recommended daily intake for adults.

10. Turmeric

Turmeric is used in many dishes and has anti-inflammatory action for treating diseases like osteoarthritis and rheumatoid arthritis. The curcumin present in it decreases the body’s muscle damage, boosts the immune response, and has antiviral effects on our bodies.


Its intake is effective against stress and flu. The daily intake must not exceed 1000mg per day. Too much turmeric can cause kidney stones as it contains oxalates. It treats bruises, pains, eye infections, and wounds.