5 Foods to Strengthen Your Immune System

Having a strong immune system is vital. If your immune system is not strong enough, you will not be able to fight off viruses, you will feel weak and tired. Exercising will wear you out and even facing the simplest of tasks might seem like an uphill struggle.

Having a balanced diet, full of fruit, vegetables, nuts, seeds, fish and meat will certainly help you strengthen your immune system. There are, however, certain raw foods that will give you that extra boost.



Carrots are a great snack. On their own, with hummus or in a salad.

Filled with vitamin A, it helps your body fight infections, colds and sore throats.

It also helps your vision, your skin and has minerals and vitamins too!

Eating it raw, with or without dips, is also great for your teeth and works the muscles that are involved in chewing. It’s a great workout for your mouth!


Goji Berries have been used in traditional Chinese medicine for thousands of years. They help your eyesight and your immune function. They have 11 types of essential minerals, amino acids and 5 types of unsaturated fatty acids.

They contain, per weight, 500 times more vitamin C than oranges. A quarter of a cup also gives you q00% of the recommended amount of the vitamin A you need per day and 30% of the vitamin C you need.

They are also a great source of vitamin B.



Your body needs vitamin E to work and protect tissue from damage. It is also vital for a healthy hair, skin and to produce antibodies. What else could you ask for?

Well, you could also expect avocados to give you  fiber, potassium, vitamins C, K, B6 and folate. And avocados would deliver, without breaking a sweat!

On top of all this, they contain healthy oils and are very tasty in salads, guacamole or by themselves.


Kale has very high levels of Carotene, Vitamins K, C and calcium. It also is a great source of lutein, zeaxanthin and sulforaphane.

All these nutrients, combined with indole-3-carbinol, boosts your immune system by strengthening it and helping repair DNA damage.

And to top it all off, it lowers your cholesterol levels, so your body doesn’t have to put in extra effort to fight it itself (and all of the bad consequences it has!).



Mushrooms are great because there are so many varieties and each one helps your immune system in a different way.

For example, Reishi mushrooms works as an immune modulator. It regulates the immune system, helping it run more smoothly.

Shiitake mushrooms give you lentinan, a natural immune system booster.

They are packed with minerals which allows your body to relax and concentrate on what is important.

Enokitake mushrooms enhance your immune system and has been linked with fighting cancer.

They can be added to salads, filled with vegetables or made into a paste to eat your carrot with.

Have fun by adding different spices and learning about them all.