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Foods to Help Build a Healthy Immune System

A healthy immune system is essential to ward off infection and protect your body against harmful invaders. But, especially throughout the cold and flu season, strong immunity can feel evasive. If you’re feeling the effects of a weak immune system, this article is for you!

The following foods can help you build a healthy immune system while adding vibrancy to your diet:

Citrus Fruit

You’ve probably already heard about the immune-boosting benefits of vitamin C – and with good reason. Vitamin C is a powerful antioxidant that helps strengthen the immune system by promoting optimal white blood cell function. It also speeds up wound healing and bolsters the skin’s defense system. 

Many citrus fruits are very high in vitamin C, including oranges, grapefruit, lemons, limes, tangerines, and clementines. Adding more of these fruits to your diet can increase your vitamin C intake, leading to greater immune support. Try eating the fruits whole, rather than in juice, for a boost of fiber. 


Many berries are rich in antioxidants, which support the immune system. Darker berries, including blueberries and blackberries, tend to be higher in antioxidants than lighter-colored berries, making them the best choices for immune strength. 


Broccoli is rich in antioxidants, vitamin C, vitamin A, vitamin E, and fiber, making it a nutritional powerhouse. It’s been found to help restore declining immunity with age by stimulating immune cells and fighting free radical damage. 

Dark, Leafy Greens

Dark, leafy greens are typically high in vitamin C, vitamin K, fiber, folate, iron, and calcium. They’re thought to help regulate the immune system by enhancing immune cell function in the gut. Spinach, kale, arugula, bok choy, and collard greens are examples of leafy greens that provide natural immune support. The team at Mind Body Spirit Care is here to help you achieve excellent immunity with natural therapies. Contact us today to schedule an appointment!