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5 Immune-Boosting Foods

flufoodimmune systemcoldNewsletterHealth & Wellness • 3 min read • Nov 18, 2015 12:00:00 AM • Written by: Kat Smith


With cold and flu season getting into full swing just in time to compound the stress of the holidays, you might be seeking strategies to help you avoid getting sick. Adding a few immune-boosting foods to your diet can be one effective way to minimize your cold and flu risk this season, so you’re ready to take on your busy holiday routine. Here’s a quick look at just a few of the foods you’ll want to eat more often to kick your immune system into high gear.



Plain old button mushrooms pack in lots of nutrients with a versatile flavor profile that can fit into any dish. Whether cooked or raw, mushrooms are rich in selenium, riboflavin, and niacin, which all bolster the immune system and can reduce the severity of cold and flu symptoms.



You may already know that yogurt with active cultures can improve your digestive health with probiotic nutrients, but did you know that the same cultures may be beneficial in fighting cold symptoms as well? Importantly, yogurt also has plenty of vitamin D, which is an essential nutrient for avoiding respiratory illnesses.

Garlic and Onions


Both garlic and onions contain unique compounds called allyl sulfides, which are thought to remove toxins from the blood and promote healthy enzyme activity in the body. Served raw, these foods have optimal benefits, and they might also protect your heart and circulatory health in the long run.



There’s a reason your mother always told you to eat your broccoli. It is loaded with vitamins A and C along with the antioxidant, glutathione, which all help keep your immune system strong.

Pink or Red Grapefruit


Packed with vitamin C, grapefruit is an immune-boosting essential. They’re packed with bioflavonoids, a naturally–occurring compound that helps our bodies react appropriately to viruses and allergens. Try starting your day with half a piece of the fruit, broiled for two minutes and then dusted with cinnamon (another immune system booster!)

If you do get sick and need quick care to get you back to your routine, you can count on MeMD to offer on-demand video visits with board-certified physicians.

Reach the World. Giving Made Easy with Impact.

Kat Smith