Healthy Eating

Healthy Eating

10 Surprising Foods That Boost the Immune System

Posted by Tamara Green. Last Updated on March 31, 2020 by Laura Grande

From fermented gut-healing staples to produce your fridge should always be stocked with, here are a few unlikely foods that – rather surprisingly – will give your immune system the extra boost it needs to get you on the fast-track toward good health.

  • Bell Peppers
     
    1 of 10

    Bell Peppers

    <p> When we’re trying to fend off a bug, opt for a <em>mega-dose</em> of vitamin C. Luckily, bell peppers are chock-full of it. In fact, they contain even more immune-boosting properties than an orange! Vitamin C improves the function of white blood cells and anti-microbial cells, and that's something worth celebrating with a good meal. Find more dinner inspiration with these <a href="https://www.foodnetwork.ca/everyday-cooking/photos/top-12-foods-that-will-boost-your-vitamin-c-intake/" rel="noopener noreferrer" target="_blank">foods packed with vitamin C (that aren't oranges)</a>. </p> <p> Get the recipe for <strong><a href="https://www.foodnetwork.ca/recipe/quinoa-and-vegetable-stuffed-peppers/15724/" rel="noopener noreferrer" target="_blank">Rachael Ray's Quinoa and Vegetable Stuffed Peppers</a></strong> </p>
  • Sauerkraut
     
    2 of 10

    Sauerkraut

    <p> Sauerkraut, otherwise known as sour cabbage, is an Eastern European delicacy. The cabbage is sliced and <a href="https://www.foodnetwork.ca/everyday-cooking/photos/tasty-recipes-fermented-foods/" rel="noopener noreferrer" target="_blank">fermented</a> by acid, prolonging its shelf life and essentially turning it into a delicious probiotic. The key to a good immune system is a healthy gut, and sauerkraut helps repopulate the gut with all of the good bacteria that's needed to ward off illness. </p> <p> Get the recipe for <strong><a href="https://www.foodnetwork.ca/shows/great-canadian-cookbook/blog/vegan-sweet-potato-and-sauerkraut-pierogies/" rel="noopener noreferrer" target="_blank">Vegan Sweet Potato and Sauerkraut Pierogies</a></strong> </p>
  • Dark Chocolate
     
    3 of 10

    Dark Chocolate

    <p> Chocolate aficionados, rejoice! Dark chocolate has immune-boosting properties that can increase your health while satisfying your sweet tooth. That's because the compounds inside cocoa have the potential to strengthen our immune system and help us fend off illness. Just remember: the darker the chocolate, the greater the health benefits. It also happens to be one of the <a href="https://www.foodnetwork.ca/healthy-eating/photos/best-worst-foods-for-mental-health/" rel="noopener noreferrer" target="_blank">best foods for your mental health and wellness</a>. </p> <p> Get the recipe for <strong><a href="https://www.foodnetwork.ca/baking/blog/no-bake-pumpkin-chocolate-granola-bars/" rel="noopener noreferrer" target="_blank">No-Bake Pumpkin & Dark Chocolate Granola Bars</a></strong> </p>
  • Salmon
     
    4 of 10

    Salmon

    <p> Although most oily fish boast plenty of health benefits, it's the mighty salmon that tops them all. Not only is it rich in omega-3 fatty acids and vitamins A and D, but eating two servings a week can potentially reduce chronic illnesses (think: diabetes and heart disease). One more reason to eat fish regularly! Find more mouth-watering ways to <a href="https://www.foodnetwork.ca/everyday-cooking/photos/best-salmon-fillet-recipes/" rel="noopener noreferrer" target="_blank">cook salmon fillets</a>. </p> <p> Get the recipe for <strong><a href="https://www.foodnetwork.ca/recipe/grilled-salmon-steaks/18507/" rel="noopener noreferrer" target="_blank">Grilled Salmon Steaks</a></strong> </p>
  • Avocados
     
    5 of 10

    Avocados

    <p> The versatile avocado is creamy, delicious and best enjoyed in salads, smoothies or mashed into guacamole. Chock-full of healthy fats, which are needed to help absorb other nutrients, they're also rich in soluble fibre which acts like a soft sponge to clean out the digestive system. Find more ideas with these <a href="https://www.foodnetwork.ca/everyday-cooking/photos/brilliant-avocado-recipes/" rel="noopener noreferrer" target="_blank">creative and tasty ways to eat avocados (that don't involve toast)</a>. </p> <p> Get the recipe for <strong><a href="https://www.foodnetwork.ca/recipe/sweet-potato-toast-with-avocado-and-sprouts/20274/" rel="noopener noreferrer" target="_blank">Sweet Potato Toast with Avocado and Sprouts</a></strong> </p>
  • Bone Broth
     
    6 of 10

    Bone Broth

    <p> Bone broth is a nutritional biggie, as it's easy for the body to absorb and it assists in healing the gut. In addition, it also has anti-inflammatory properties. Plus, you can make it yourself. The beauty of a homemade broth is that you can <a href="https://www.foodnetwork.ca/kitchen-basics/blog/how-to-freeze-food/" rel="noopener noreferrer" target="_blank">freeze what you don't use</a> by storing the leftovers in ice cube trays for quick grab-and-go recipes down the road. </p> <p>Get the recipe for <strong><a href="https://www.foodnetwork.ca/healthy-eating/blog/best-healthy-soup-recipe/" rel="noopener noreferrer" target="_blank">Immune-Boosting Chicken and Veggie Soup</a></strong> </p>
  • Shiitake Mushrooms
     
    7 of 10

    Shiitake Mushrooms

    <p>In general, mushrooms are suggested to have a plethora of healing properties – but it's the heart-friendly shiitake mushroom that is leading the charge. These unique-looking medicinal 'shrooms have a storied history dating back thousands of years. Studies show they may have the ability to boost the immune system in addition to help lower cholesterol, combat viruses and reduce arthritis inflammation. When all is said and done, the humble shiitake mushroom might just be a true immune-system superhero.</p> <p> Get the recipe for <a href="http://www.foodnetwork.ca/recipe/quinoa-with-shiitakes-and-snow-peas/18376/" target="_blank" rel="noopener noreferrer"><strong>Quinoa With Shiitakes and Snow Peas</strong></a></p>
  • Black Beans
     
    8 of 10

    Black Beans

    <p> Black beans are an excellent source of fibre, and their unique blend actually allows bacteria into the gut to create butyric acid, which helps protect the digestive tract from foreign bacteria. Black beans help maintain the integrity of the colon, which is where much of the immune system lies. If your digestive tract is happy, healthy and functioning properly, you're better equipped to fend off that cold. For more inspiration, try these <a href="https://www.foodnetwork.ca/comfort-food/photos/slow-cooker-comfort-foods-sick-days/" rel="noopener noreferrer" target="_blank">slow cooker comfort foods for sick days</a>. </p> <p> Get the recipe for <strong><a href="https://www.foodnetwork.ca/recipe/black-bean-veggie-burger/13643/" rel="noopener noreferrer" target="_blank">Anna Olson's Black Bean Veggie Burger</a></strong> </p>
  • Beets
     
    9 of 10

    Beets

    <p> Beets contain tons of valuable nutrients such as vitamin C and fibre. The bright red root veggie also boasts an unlikely mix of antioxidants that help boost the immune system. The fibre found in beets can assist in eliminating toxins from the body, which supports a healthy gut. For more meal ideas, check out these <a href="https://www.foodnetwork.ca/in-season/photos/25-beautiful-recipes-you-cant-beet/" rel="noopener noreferrer" target="_blank">recipes you simply can't beet</a>. </p> <p> Get the recipe for <strong><a href="https://www.foodnetwork.ca/recipe/cumin-roasted-beets-kale-and-feta-salad/14066/" rel="noopener noreferrer" target="_blank">Cumin-Roasted Beets, Kale and Feta Salad</a></strong></p>
  • Sesame Seeds
     
    10 of 10

    Sesame Seeds

    <p> Sesame seeds are rich in minerals like calcium, magnesium, zinc and iron – all of which are needed for healthy immune function. Zinc, in particular, is a superstar because it naturally stimulates the immune system. The humble sesame seed also contains a hearty dose of fibre, which helps to create good gut ecology. Break out your apron and test out these <a href="https://www.foodnetwork.ca/healthy-eating/photos/gut-health-recipes/" rel="noopener noreferrer" target="_blank">flavour-packed recipes to boost your gut health</a>. </p> <p> Get the recipe for <strong><a href="https://www.foodnetwork.ca/recipe/sesame-pumpkin-seed-snaps/10085/" rel="noopener noreferrer" target="_blank">Anna Olson's Sesame Pumpkin Seed Snaps</a></strong> </p>
  • Start Over
    Next Gallery

    50 No-Heat Lunch Ideas to Bring to Work (or Your Home Office!)

    More Galleries

Chefs & Hosts

All Shows