Foods to Boost Your Immune System



All healthy foods are beneficial to your wellbeing, but there are some that bring more to the table than others. During the winter, our focus should be on supplying our body with antioxidants, probiotics, and vitamin-rich foods to help us fight off the viruses and bacteria. 

In case you’re not sure where to start, make sure to check out the list below and have a flu-free winter this year!


Not only is it healthy, but it is also great for your health. 1 cup of yogurt has up to 49% of your recommended daily amount of calcium. It also contains a third of phosphorous, a tenth of needed magnesium as well as almost 20% of daily needed potassium. With around 6 grams of protein per 3.5 ounces (100g), it helps fuel your muscles and keeps you full for longer. 


The choice of the many, crunchy pickles are a historical winter favorite. Filled with probiotics, they’re a savior for your gut health.  Some bacteria found in probiotics help digest food, destroy disease-causing cells, or produce vitamins. Many of the microorganisms in probiotic products are the same as or similar to microorganisms that naturally live in our bodies. The fermentation process in the making of pickles is when healthy bacteria are produced. 

Peanut butter

Not only is it heavenly tasty, but peanut butter is also extremely good for your health. Filled with vitamin E and antioxidants, it can be your savior this winter. It also contains high levels of protein and healthy fats which makes it a perfect snack. Spread it on a toast or mix into your oatmeal for a delicious and healthy meal with proven benefits. 


Yes, you read this right, chocolate may be one of the best foods for keeping your immunity high. Well, not exactly chocolate, but cocoa in it. Filled with flavonoids, powerful antioxidants, it is known to reduce inflammation and protect our cells from antioxidative stress. Not only is it good for your immune system, but also for your brain. According to research led by Lee Berk, associate dean of research affairs in the School of Allied Health Professions at Loma Linda in California, eating 48 grams of dark chocolate (70% cocoa, 30% organic cane sugar) resulted in better memory and sensory processing. 


Pumpkin contains admirable levels of vitamins that have been proven to help build up immunity. It’s full of beta-carotene, a famous orange component that our body transforms into vitamin A. Lack of vitamin A in your body can increase your chances of catching an infection or delay your recovery when you already have it. Although not as healthy when mixed with coffee and syrup in our favorite Pumpkin Spice Latte, pumpkins are a saver during this time of the year!

Apart from sticking to a healthy and nutritious diet, the key to maintaining a strong immune system is to create daily healthy habits. With Ivy and Bellabeat Coach learn to take care of your immunity and make lifestyle changes that will keep you strong and healthy.