What foods boost the immune system?

All the foods we eat on a daily basis contain more or less vitamins, which are essential for the proper functioning of our body. But some contain micronutrients that effectively boost the immune system. They are not revolutionary and do not make it possible to avoid all the diseases but they constitute a good prevention for the immune defences, especially in winter. Here is a non-exhaustive list of foods to include in your diet now so as not to catch all the viruses that pass this winter.

What foods reduce the risk of cardiovascular disease? :


Garlic is a natural antibacterial and anti-inflammatory. Thanks to its high sulfur content, it slows the spread of bacteria and cleans the intestine. Allicin has antibiotic virtues which contribute to increase the immune defenses. You can add it fresh to your preparations but if you don’t like it too much, a little garlic powder in some recipes is also effective.

The dried fruit

Dried fruits like nuts are very rich in Omega-3. These are essential for the proper functioning and health of the body. Omega-3s are essential fatty acids for the body, they are excellent for blood pressure, fight cell aging and inflammation.
You can therefore add nuts such as walnuts, hazelnuts, almonds or pistachios to your daily diet, but also oilseeds such as sunflower, pumpkin or sesame seeds. The latter are also very rich in vitamin E, zinc, iron and calcium.


Orange vegetables, especially carrots, are very rich in vitamin A, a very good immunostimulant. These vitamins make it possible to strengthen the defenses of the mucous membranes and the immune defences. Carrots also contain vitamin C, which is very beneficial for the body.


We all know the benefits of chocolate on our morale but we often ignore its virtues for the body. Cocoa is an excellent antioxidant. In addition, according to a study published in the British Journal of Nutrition, high doses of cocoa make it possible to better adapt our defenses to the mutation of infections.

Some healthy snacks to eat in the evening:

citrus fruits

Consumed fresh and raw in winter, citrus fruits can effectively boost our immune system. Indeed, thanks to their high vitamin C content, they help the body fight against seasonal viruses. For them to be effective, citrus fruits (grapefruit, orange, lemon, etc.) must be consumed regularly.

green tea

Green tea is considered one of the most powerful allies of the immune system. And for good reason, it is really very rich in antioxidants. These allow the body to better fight external aggressions, such as viruses. A cup of green tea every morning is very effective in preventing disease. It also helps to reduce bad cholesterol and thus promote good cardiovascular functioning of the body.


Yogurt is a product rich in probiotics. These are essential for the proper functioning of our intestines and our immune system. To stay healthy and maintain intestinal balance, it is essential to consume probiotics regularly and yogurt is ideal on a daily basis, if eaten without added sugar.

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