Immunity Boosting Foods

9 of Our Favorite Immunity-Boosting Foods for Spring


It's Spring Time!

Spring-time conjures up images of bright days and fresh blossoms. As we bid adieu to the winter chill, there is so much positivity to look forward to. However, this transition in the seasons coupled with changes in the air, also means new challenges presented to the human body. We become vulnerable to allergens, infections, and diseases. Thanks to the wonders of nature, the solution already exists in nutrient-dense natural foods. And we decided to share the list we compiled just for you. 

Let’s spring right into the benefits of these foods (pun intended) while we look forward to a wholesome new season!

1. Spinach


According to USDA’s FoodData Central, every 100 gms of raw spinach is loaded with 0.53 mg of zinc- a mineral celebrated for the way it strengthens the human immune system. So, treating yourself to a generous helping of spinach will make you battle-ready for seasonal pathogens. Besides, the leafy treat is loaded with calcium, fiber, and an array of compounds that help boost your overall wellness.

2. Thirst-Quenching Citrus


There are plenty of citrus treats available during the spring and summer- grapefruit, oranges, pineapple, tangerines, and more. Loaded with vitamin-c and juicy sweetness, these fruits are the perfect wonder foods to boost your immunity, stay hydrated, and make your skin glow.

3. All Things Red


Try to increase your intake of red vegetables like carrots, beets, and sweet potatoes for a continuous supply of beta-carotene that the body compounds into vitamin A upon consumption. The latter keeps your nose and throat healthy as you face the changing seasons. 

4. Probiotics


Yogurt and yogurt-based beverages are refreshing, easy on the stomach, and a great source of vitamin -D. Including them in your daily spring diet is the perfect way to improve your immunity and gut health.

5. Nuts and Seeds


A treasure-trove of Omega-3s, nuts and seeds are delicious and wholesome when consumed in any form. Sprinkle them on smoothies, add them to salads, or simply, enjoy them toasted. Sunflower seeds, pine nuts, walnuts, and pumpkin seeds are absolute must-haves. 

6. Broccoli


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This nutrient-packed powerhouse is high in potassium, beta-carotene, magnesium, vitamin-C, zinc, and iron. Besides, the phytochemicals present in broccoli are essential for a high-functioning immune system. 

7. Tea



Matcha, floral infusions, and fruit teas can add a delightful variety to your choice of beverage. If you are bored with regular green tea, these immunity-boosting, antioxidant-rich treats are the perfect alternatives. 

8. Berries


Berries are rich in flavonoids that help reduce cell damage and strengthen immunity. An exotic way to stay healthy in spring, a platter of blueberries, strawberries, raspberries, etc. is the perfect sweet treat you need. Besides, they are so versatile and colorful that you can enjoy them as smoothies, toppings, as well as frozen desserts!



Garlic is a proven remedy as well as prevention for seasonal colds. Fresh cloves of garlic, when added to your regular diet, will boost your immune cell function, and reduce the severity of flu and cold symptoms.

In addition to a healthy diet consisting of colorful and varied food groups, it is essential to stay hydrated, maintain an exercise regime, and get good sleep when the weather changes. Good health is a group effort. Hence, eating right is only a part of your immune-boosting goals.