How to Fight Off a Cold in 2020: 7 Foods that Boost Your Immune System

How to Fight Off a Cold in 2020: 7 Foods that Boost Your Immune System

With all the different viruses and sickness going around, you're probably wondering the best ways to keep yourself from getting sick. While it's impossible to completely prevent yourself from falling ill, there are many things you can do to help strengthen your immune system and avoid infections.

First, make sure you are up to date on all of your vaccines. When you become sick, your immune system is weakened and vulnerable to other illnesses. By helping prevent diseases with vaccines, you'll boost your immune system in the long run.

You should also avoid touching your eyes, nose, and mouth while washing your hands often. Avoiding contact with people you know are sick is also an important step in preventing sickness. On top of all of this, you can also include these 7 immune-boosting foods in your diet.


Blueberries are known as a superfood for a reason. They're rich in a compound known as flavonoid that has antioxidant benefits. Studies have proven that people with diets rich in antioxidants experience significantly fewer infections than those without.

Citrus fruits

Grapefruits, oranges, lemons - any citrus fruit with Vitamin C is extremely helpful in boosting your immune system and preventing sickness. Vitamin C plays a key role in white blood cell production, and white blood cells are responsible for keeping harmful pathogens from infecting your body. 


Spinach combines blueberries and citrus fruits by being packed with both antioxidants and Vitamin C. It also has beta carotene which helps your body fight off infections. To get the most nutrients out of every serving, lightly cook your spinach. This enhances Vitamin A. However, as with most fruits and vegetables, overcooking it will reduce the number of available nutrients. 


Yogurt is one of the best foods you can eat to prevent sickness. Take a look at the ingredients on a package of yogurt and you’ll notice that it says ‘live cultures’. Yes, that’s right: each spoonful of yogurt is brimming with bacteria. Now, before you clean out your fridge, don’t worry; the bacteria in yogurt, which is also found in cheese, is known as a probiotic and can actually benefit your health by helping reduce infections from harmful bacteria. 

Green tea

Like blueberries, green tea is full of flavonoids and antioxidants. Enjoying a warm cup will also help improve your mood by reducing stress, allowing your immune system to work properly and focus on keeping your healthy. 


This is another fruit that, like citrus fruits, is packed with beneficial Vitamin C. However, papayas also have a digestive enzyme that acts as an anti-inflammatory, keeping your body in good shape so that you can fight infections. 


While shellfish may not be the first thing that pops in your mind when you’re thinking about how to improve your immune system, it’s a great source of zinc. Zinc is a nutrient that your immune cells need to function properly, so it’s important to consume enough each day. Try eating crabs, lobsters, and clams.

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