Top Foods For A Better Immune System

The human immune system is one of the most robust in the world, capable of fighting off a huge range of bacterial and viral infections. It’s the reason that healthy people don’t get too sick from the common cold or the flu, and how our wounds are able to heal themselves without falling to terrible infection.

But our immune system only works well if we are healthy. Those that live unhealthy lifestyles, smoke, and don’t exercise often tend to have much weaker immune systems and are more likely to fall prey to disease. Fortunately, there are a number of natural foods available that have been proven by science to boost the immune system’s efficiency.


Considered a cruciferous vegetable, broccoli is something that everyone should try and incorporate into their diets as much as possible. It’s overflowing with a variety of minerals and vitamins, including vitamins C, E, and A, along with plenty of antioxidants and fibre.

It’s one of the healthiest foods in the world and has been shown to help the immune system function better. Broccoli is healthiest when eating raw, but if it must be cooked, nutritionists advise steaming is best.


Garlic is something of a true superfood, even if that’s a description that many experts don’t prefer to use. It’s packed with powerful compounds that can boost a number of systems in the body, including the immune system.

Garlic contains a compound called allicin that is extremely good for us, but it should be noted that it’s also among the most unstable compounds around and denatures quickly when cooked. For this reason, it’s a good idea mince or crush garlic and allow it to sit for around 10 minutes to allow the allicin to build up sufficiently.


Next one the list is citrus, and while most of them have substantial amounts of Vitamin C, this isn’t the only vitamin present in different forms of citrus.

There are many tales of sailors falling prey to disease from not consuming fresh fruit and vegetables while at sea, and our immunity is one of the first systems to start failing when there isn’t enough Vitamin C available, so it’s worth snacking on citrus when enjoying NRL sports bets.

Dark, Leafy Greens

We’ve long been led to believe that the only way to acquire an adequate amount of daily calcium is by consuming milk, but gold standard studies have shown that we get all the calcium, as well as other vitamins and minerals, from dark, leafy greens, Kale, spinach, and collard greens are all good examples of the kind of greens that we should be consuming as often as we possibly can.


The brain is control of most the body’s functions, but the brain itself can only work properly as long as it’s given the right fuel. Fat is vital for the health of the brain, but the source of the fat is equally as important.

Rather than opting for unhealthy fats, choosing nuts can offer a significant difference to the overall health of the brain and subsequently other systems around the body, including the immunity.