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4 Immune-Boosting Snack Ideas

4 Immune-Boosting Snack Ideas

During the long, cold winter months, many of us fall victim to a nasty flu or cold virus lurking in the air around us. But in the past few years, we've had an even bigger threat to worry about: COVID-19. So, what can we do to boost our immune systems so we don't get sick as often? Can we help our immune systems fight off illnesses with something as simple as immune-boosting snack ideas?!

Today, we'll be talking about the different foods you can add to your diet to help boost your immune system. We'll also be sharing a few delicious snack ideas you can add to your diet for a quick immune boost.

Why Do We Need To Boost Our Immune Systems?

The immune system is our body’s most important defense system. It helps fight off harmful pathogens such as viruses, bacteria, and parasites before they affect our bodies. Our immune systems also protect us from harmful cancer cells trying to take root in healthy tissue. And when we do get sick, it’s our immune systems that help us fight off illness and recover.

Because the immune system is so vital for our survival, it's our duty to help boost it as much as possible so it can keep protecting us. But what can we do to help strengthen our immune systems? What foods are best? Keep reading as we guide you through the different foods you can add to your diet to help your immune system stay healthy.


Image by Image Party on Pixabay: Greens are rich in immune-boosting vitamins.


What Foods Boost Immune System Most?


Garlic is rich in a compound called allicin that regulates our immune systems and helps it fight off germs. Allicin helps boost our body’s production of T-cells and can help reduce stress hormones to keep our immune systems at full functionality.


Citrus fruits such as lemons, grapefruits, and oranges are high in vitamin C. It is believed that vitamin C helps boost white blood cell production, which is the key to fighting off infections. Other foods rich in vitamin C include strawberries, kale, broccoli, and kiwifruit.

Nuts And Seeds

Nuts and seeds are readily available, and most of us enjoy them as a healthy snack or blended into a spread on sandwiches and toast. But did you know that nuts and seeds are rich in vitamin E, which helps regulate and maintain our immune function? Other vitamin E-rich foods include spinach and avocados.

Fish And Eggs

Fish and eggs are both rich in Vitamin D, which is essential for immune function and helps our bodies regulate their immune response. Vitamin D isn't only found in fish and eggs, though – you can find it in dairy, mushrooms, and of course, sunshine.


You might be wondering: is yogurt good for the immune system? Yogurt and many other foods are rich in probiotics, which are believed to help boost our immune systems and fight off infections. Probiotics are also essential for good gut health. As well as in yogurt, you can find natural probiotics in kombucha, sauerkraut, pickles, and certain types of cheeses.


Image by Otakphoto on Pixabay. Seeds, grains, and nuts are excellent immune boosters that can be enjoyed as is or as part of a meal.


What Snacks Are Good For The Immune System?

There are many different snacks to boost your immune system, all just as delicious as the next. Here are a few immune-boosting snack ideas you can try:

Bananas Covered In Chocolate

We all know bananas are rich in potassium, but did you know they’re also high in vitamin C? Try a frozen banana dipped in dark chocolate for a delicious, healthy alternative to ice-cream bars. Not only is the banana great for boosting your immune system, the dark chocolate will also benefit you as it’s rich in minerals and antioxidants.

Sweet Potato Chips

Just one medium sweet potato contains all the vitamin A you'll need for the day and 10% of your daily vitamin C needs. In addition, sweet potatoes are incredibly versatile. You can mash them with some butter and sugar, bake them into a pie, or make delicious fries with them. You can also wrap a sweet potato in some foil and bake it in the oven for a sweet alternative to the traditional baked potato!

Chia Seed Pudding With Berries

Like many fruits, berries are an excellent source of vitamin C and are delicious whether eaten on their own or as part of a dessert. Chia seeds are also not only great for boosting your immune system, but they're also healthy too! To make chia pudding, you'll need to mix 4 tablespoons of chia seeds into 1 cup of whatever milk you like. Then add some honey or syrup for a bit of sweetness and put the mixture into the fridge to chill for a couple of hours. Once it’s firm, take the pudding out of the fridge, top with some of your favorite berries, and enjoy!

Fruit And Veg Smoothie

Smoothies are a delicious way to start the day and are also great for snacking as well as a dessert. Smoothies are versatile, since you can basically add whatever you'd like to them – for the perfect immune-boosting snack, try adding foods such as kale, spinach, strawberries, oranges, and pineapples. Fresh produce can be quite expensive, but most grocery stores have pre-packaged smoothie mixes available in the frozen foods section.

Boosting your immune system with what you eat is easier than you think. Try out some of the above immune-boosting snacks and keep colds, flus, and other health problems at bay.

Featured image by Ella Olssen on Pixabay

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