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While you may already know that washing your hands and staying hydrated are great ways to build a strong immune system, several foods can also help boost your immunity. Here are some foods you might consider adding to your cart during your next trip to the grocery store.


Ginger has many medicinal and herbal values as it contains strong anti-inflammatory and antioxidant effects that may boost immune health. It has antimicrobial potential as well which can help in treating infectious diseases. Ginger is often used as a home remedy for vomiting, flu and the common cold. 

Citrus fruits

Citrus fruits, such as oranges, tangerines, lemons, grapefruit, and limes, are high in vitamin C. Vitamin C is an essential micronutrient for humans that contributes to immune defense by supporting various cellular functions of both the innate and adaptive immune system. The human body does not produce or store vitamin C, which is why you need daily vitamin C for continued health. 


Blueberries can not only reduce the risk of diabetes, obesity and heart disease but also can help in boosting immunity. Blueberries contain flavonoids, which help regulate cellular activity, fight off free radicals and are also powerful antioxidant agents. 

Red bell peppers

Oranges aren’t the only foods that contain high amounts of vitamin C. In fact, red bell peppers have almost twice the amount of vitamin C than most fruits and vegetables. Red bell peppers are also a rich source of beta carotene, a compound that gives the vivid yellow, orange and red coloring, which has powerful antioxidant properties.


Broccoli contains high levels of flavonoids, vitamins and mineral nutrients that can help boost the immune system. This veggie is high in beta carotene, potassium, magnesium, zinc and iron. 


Similar to broccoli, spinach is packed full of vitamins and minerals that boost immunity. However, to get the most benefits, spinach is best eaten raw. There are several ways you can consume raw spinach, such as adding a handful in your smoothie, making a salad, or adding it as a side. 

Green tea Healthy-Matcha-Latte

Green tea is not only great for boosting your metabolism, but it also can boost your immune system. According to research, “one of the beneficial compounds found in green tea has a powerful ability to increase the number of ‘regulatory T cells’ that play a key role in immune function and suppression of autoimmune disease.”


Protein is a critical nutrient that builds and repairs body tissue and fights viral and bacterial infections. It plays a role in the body’s immune system, especially for healing and recovery. Protein can be found in many foods, including poultry, lean meats, fish and seafood, eggs, and dairy products. 

Fatty fish

Fatty fish, such as salmon, tuna and mackerel contain vitamin D, an essential nutrient that helps support the immune system. Medical studies have even shown that low Vitamin D levels are an independent risk factor for getting COVID-19 infection and that extremely low Vitamin D levels are associated with more severe infections and worse outcomes.

Eating these foods may not be enough to keep you from possibly catching the flu or common cold. However, it is a great start to helping you consume the right vitamins and minerals that contribute to your immune health. 

We value your health and wellness. Protect yourself from the flu, common cold and ongoing COVID-19 presence with Doc’s Immune Defense Support Package to help maintain optimal natural immunity. Package includes one month’s supply.

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