6 Superfoods for a Strong Immune System

In this rapidly changing world, one of the most important things is making sure that your immune system is strong. It doesn’t only help you stay away from diseases but also keeps you feeling active and healthy.

One way to support the immune system is through dieting. Superfoods are foods that are rich in nutrients and have many health benefits. This article will consider six superfoods that can be helpful in improving your immunity.

Lion’s Mane Mushroom

Lion’s mane mushrooms fight oxidative stress and inflammation damaging the immune system since they contain antioxidants and polysaccharides.

Moreover, beta-glucans found in these mushrooms have been shown to boost natural killer cells (NKCs) activity that aids in recognition and destruction of destructive pathogens like bacteria and viruses. 

Additionally, they possess neuroprotective properties that facilitate their involvement in brain health on one hand while supporting normal function of the human immune system on the other hand.


Despite being small-sized, blueberries contain lots of nutrients. The very high amounts of anthocyanins present in them make them appear blue. 

This also makes them possess a great antioxidant capacity which helps reduce oxidative stress experienced by our bodies thus, preventing inflammations that might affect our immune functions. 

Vitamin C in blueberries usually plays an important role in boosting white blood cell production hence contributing towards better immunity against diseases.


Spinach is referred to as a superfood as its nutrition levels are quite high containing, vitamin A, C & E, iron magnesium and fiber which all contribute towards a healthy immune system.

Beta-carotene and spinach’s antioxidants enhance body immunity. Another important player here is Vitamin C, without which skin’s barrier may be breached by pathogens. Plus, iron that controls hemoglobin formation needed for oxygen transportation into cells, boosting their normal activities.


Almonds are an excellent source of vitamin E together with healthy fats, proteins as well as fibers. Vitamin E is a powerful antioxidant and it plays a key role in the immune system.

Presence of vitamin E in almonds allows for protection of immune cells against oxidative damage, thus maintaining their optimal performance. The healthy fats present in almonds are also important for absorption of fat-soluble vitamins like vitamin E which aid immunity. 

You can get about half your daily requirement for vitamin E by consuming just a handful of them.


Garlic provides vitamins C & B6 manganese selenium besides being flavorful food seasoning when included in various meals. However, what distinguishes garlic from other plants is its allicin levels which are released when the plant’s tissue is squeezed out or sliced.

The immune system can be stimulated by allicin, a chemical compound that enhances activity of white blood cells according to research. This means that it can help fight diseases characterized by inflammation and infection. 

Taking garlic regularly lowers chances of suffering common ailments like colds and flu.


This golden spice is now becoming increasingly well-known because of its antioxidant and anti-inflammatory agents. Curcumin is responsible for many benefits offered by turmeric.

Curcumin has been shown to modulate the immune system by activating various immune cells and enhancing antibody responses. Its anti-inflammatory properties help reduce chronic inflammation, a known suppressor of immune function. 

For better absorption, pair turmeric with black pepper, which contains piperine, a compound that enhances curcumin absorption by 2000%.