---
title: Boost Your Immunity with These 7 Foods
description: Winter weather puts our immune systems to the test. Try adding these seven foods to your diet to give yours a boost!
image: https://blog.edentalsolutions.com/hubfs/immunity%20post.png
---

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- Boost Your Immunity with These 7 Foods

# Boost Your Immunity with These 7 Foods

 January 18, 2022

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![immunity post](https://blog.edentalsolutions.com/hs-fs/hubfs/immunity%20post.png?width=1200&name=immunity%20post.png)

With winter in full swing, seasonal viruses and freezing temperatures can put your immune system to the test. And while there is [no such thing as a true “superfood,”](https://www.hsph.harvard.edu/nutritionsource/superfoods/) there are things you can eat and drink this winter that will give your immunity a helpful boost.

## Citrus

There is a reason why most immunity-boosting vitamins and supplements taste like oranges. Citrus fruits are packed with Vitamin C, which helps create more white blood cells which, in turn, [fight off infection](https://www.healthline.com/nutrition/citrus-fruit-benefits). But because our bodies do not create or store Vitamin C, we need a daily intake to maintain our health. Citrus fruits, such as oranges, mandarins and grapefruit are all great candidates to add to your diet. (Note: Some medications [don’t mix well with grapefruit](https://www.fda.gov/consumers/consumer-updates/grapefruit-juice-and-some-drugs-dont-mix), so be sure to read your labels or ask your doctor first.)

## Red bell peppers

Bell peppers in all colors are flavorful and healthy, but [the red ones are the most nutrient-dense of the bunch](https://www.webmd.com/diet/peppers-health-benefits#1) since they have been on the vine the longest. In fact, just a half cup of red bell pepper [gives you 47 percent of your daily immunity-boosting Vitamin A intake and 159 percent of required Vitamin C](https://www.webmd.com/diet/health-benefits-red-pepper#1). Try tossing them in a salad, grilling them on the barbeque or adding them to a sheet pan supper.

## Ginger

There are many ways to get your ginger fix: brewed in tea, minced in a stir fry, or even candied. But no matter your preference, ginger has [many proven health benefits](https://www.healthline.com/nutrition/11-proven-benefits-of-ginger) that range from fighting off infections to lowering blood sugar. That is thanks to its powerful anti-inflammatory and antioxidant effects. (Pro tip: Use a spoon to easily peel a fresh ginger root!)

## Dark leafy greens

If you are looking for vitamin-rich goodness, look no further than dark leafy greens. Unlike their more fair-leafed cousins (such iceberg lettuce, which is made up mostly of water), [dark leafy greens are packed with antioxidants](https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-2013/dark-green-leafy-vegetables/), which can help stave off illness. But greens aren’t just for salad. You can also get the recommended two cups a day by adding them to stir fry, soup or even pasta or omelets.

## Blueberries

If you are craving more of a sweet treat, [blueberries also have a high level of antioxidants](https://www.medicalnewstoday.com/articles/287710), which makes them ideal for boosting your immune system. In addition, they contain iron, phosphorous, calcium, magnesium, manganese, zinc and vitamin K: all components of bone. So not only are you giving your immunity a boost, but you are also contributing to building and maintaining bone structure and strength.

## Almonds

Almonds are one of the most popular tree nuts for good reason: they taste delicious and offer many nutrients. In fact, according to Healthline, [just *one ounce* (or small handful) of almonds contains 3.5 grams of fiber, 6 grams of protein and a considerable percentage of Vitamin E, Manganese and Magnesium](https://www.healthline.com/nutrition/9-proven-benefits-of-almonds#TOC_TITLE_HDR_2), all three of either fight off infection and improve body functionality.

## Water

Yes, even one of our most basic human needs made this list! As it turns out, water is actually [quite the immunity booster](https://www.cdc.gov/healthyweight/healthy_eating/water-and-healthier-drinks.html). Not only does water help carry oxygen to our cells, but it also flushes away toxins and bacteria that can make you sick. The drier weather makes our bodies work harder to keep it hydrated, so make sure you are getting plenty of water to replenish yourself. While the amount varies person-to-person, a good rule of thumb is the equivalent of eight glasses (8 ounces each) a day.

**The bottom line: **While no food is a magical cure-all, there are several healthy, nutrient-dense food and drinks that can help give your immune system a boost with valuable vitamins and minerals.

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