Certain foods are high in vitamins and minerals and may help to boost your immune system. Scientists have long recognized the relationship between healthy foods and your immune system. The malnourished are more susceptible to disease. Vitamin and mineral deficiencies can lead to poor health and eventually disease. If you want your immune system working optimally, give it the sustenance it needs.

Here are a few superfoods to help your immune system:


Broccoli is a close relative to brussels sprouts, cauliflower and cabbage. It’s a super nutritious food you can use in a variety of ways in your cooking. Broccoli is a great source of vitamin K and vitamin C. One cup of broccoli has as much vitamin C as an orange. It’s a good source of beta-carotene and contains vitamins B1, B2, B3, B6, iron, magnesium, potassium and zinc. And its low in calories. Now that’s super!


Spinach has always been thought of as a nutritious food. It’s very rich in iron which plays a central role in the function of red blood cells. It’s an excellent source of vitamin A, vitamin C, and vitamin K. It’s a great source of manganese, magnesium and iron as well. Spinach is a versatile vegetable that can be eaten raw in a salad or can be steamed and cooked for use in a variety of foods.


Yogurt comes from milk so it’s a source of animal protein. A 6-ounce serving will have about 9 grams of protein. It’s a good source of calcium, vitamin B-2 and vitamin B-12. It’s a source of potassium and magnesium. Yogurt also contains friendly bacteria like the healthy bacteria found in the digestive system. These probiotics can help boost the immune system and aid in digestion.

Citrus Fruits

When the cold and flu season comes, citrus fruits become a popular food. Citrus fruits include oranges, lemons, limes and grapefruits. People know citrus fruits contain vitamin C. It helps build up your immune system and is easy to find. Vitamin C is also a powerful antioxidant and helps protect the body from free radicals. It’s required for the synthesis of collagen and helps hold blood vessels, tendons, ligaments and bones together.