5 Immune-Boosting Foods That You Must Add to Your Wellness Routine

Since we are constantly exposed to harmful microbes, it is essential to take care of our immune system. Especially during times of flu and other illnesses, it’s our immunity that plays a crucial role.

And that’s the time when we suddenly realize the importance of nutrition and a healthy diet.

While there’s no single food group that can magically influence our immune cells and makes us feel better, it’s always a balanced diet that helps.

A diet plan which contains foods packed with antioxidants, vitamins, and minerals. In this blog post, we will be sharing five of the most common but effective immune-boosting superfoods that you must add to your wellness routine.

Immune Boosting Foods

Citrus Fruits

Citrus fruits, like lemons, limes, and grapefruit, are rich in vitamin C, which is known for boosting your immune system.

It triggers the immune system to produce white blood cells, which help fight different types of infections. Besides, these foods are high in phytonutrients, such as flavonoids, polyphenols, and carotenoids, which are a type of antioxidant and protect your body from different health concerns.


Honey has been used as a remedy throughout history for the treatment of several health conditions. Honey contains phytonutrients which makes it a rich source of antioxidants and hence protects your body from infections.

While raw honey is the most popular way to take its effects, people also consume manuka honey which is available in short immunity pouches for instant consumption.

Taking these immunity shots every day can be beneficial for your health.


Spinach is a staple to add to your diet. This leafy green is rich in vitamins and minerals, such as vitamins C & E, and magnesium, which supports your immune system.

Besides, it contains potassium which helps lower your blood pressure. And if you eat spinach, make sure to cook it as little as possible to retain its essential nutrients.

Sunflower Seeds

Most fitness freaks add sunflower seeds to their diet as these seeds contain many vitamins and minerals that can boost your immune system and enhance your power to fight off viruses.

It contains nutrients, including magnesium, phosphorus, and Vitamins B-6 & E, which help regulate the smooth functioning of the immune system.

You can add these seeds to your meals, such as smoothies or oats, and easily have them on your way to work.


While botanically, garlic is considered a vegetable, it’s used as a herb or spice in almost all the cuisine of the world.

Garlic has a lot of sulfur-containing compounds, which contributes to its immune-boosting properties. Plus, sulfur allows the easy absorption of the trace element zinc, which is also an immunity booster.

You can literally add garlic to any of your meals, and you’ll get its nutritional benefits along with its taste.

Final Thoughts

In the era where the coronavirus pandemic hit us so hard, taking care of our health has become inevitable. It is so crucial to have a strong immune system to fight off infections and live a healthy life.

Make sure to add these foods to your diet and build your immunity.

Julie Higgins
Julie is a Staff Writer at momooze.com. She has been working in publishing houses before joining the editorial team at momooze. Julie's love and passion are topics around beauty, lifestyle, hair and nails.