8 Vegetables and Herbs That Boost the Immune System

Vegetables and herbs not only taste good, but they are also healthy for you. Each one contains specific health-benefiting properties and the ones listed below contain specific vitamins, minerals, and other compounds that boost the immune system.

The stronger your immune system, the better it can fight against viruses to keep you healthy. Load your plate with these vegetables and herbs daily to keep your immune system strong and your body healthy.

Bell Pepper

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All colors of bell peppers are rich in vitamins A and C, both of which support a strong and healthy immune system. Bell peppers also contain fiber, potassium, and iron to help keep you healthy.

These colorful and tasty vegetables are full of antioxidants and anti-inflammatory benefits as well.

In addition to boosting the immune system to ward off cold and flu, they can also help reduce the duration and symptoms if you already have a viral infection by helping to clear out congestion in the mucus membranes in the nose and lungs. By helping you expel the toxins and disease-causing components of the viral infection you will get well faster.


Cabbage is a cruciferous vegetable that is low in calories and high in nutrients that give the immune system a boost.

Rich in vitamins B6, C and K, calcium, potassium, manganese, protein, and many more nutrients, you can eat your fill of cabbage and not worry about calorie content. Only 22 calories per cup, cabbage comes in different colors and can be eaten raw or cooked.


Garlic is a versatile vegetable that boosts the immune system. It contains compounds that improve white blood cells’ ability to fight off certain viruses, like colds and flu, plus is helpful in lowering bad cholesterol.

This immune-boosting vegetable contains vitamins B1, B6, vitamin C, manganese, selenium, copper, zinc, iron, and potassium.

Garlic cloves can be used in a wide array of culinary applications, but if you don’t like the pungent flavor (or the bad breath after consuming) this immunity booster comes in supplemental capsule form.


Rich in vitamin B and a powerful antioxidant called selenium, mushrooms should be included frequently in your diet.

All edible mushrooms will give the immune system a boost but shiitake, maitake, oyster, turkey tail, and lion’s mane mushrooms provide the biggest boost to the immune system.


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Who knew that the little sprig of green herb placed on your dinner plate at fine dining establishments could be a key ingredient to boost the immune system?

A powerful antioxidant found in parsley, called apigenin, regulates immune function by reducing inflammation throughout the body. Rich in vitamin K, calcium, iron, and beta carotene, chew a sprig of parsley after a meal to boost your immunity and freshen your breath.


Rosemary is a fragrant herb that is rich in vitamins A, C, and B6, plus it contains fiber and protein. This herb contains anti-inflammatory, anti-fungal, and anti-septic properties and boosts the immune system with its wide array of nutrients. Rosemary improves circulation and fights free radicals to help keep you healthy from head to toe.


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This leafy green vegetable is rich in vitamin C which well-known for its ability to boost the immune system.

Spinach is loaded with other health-benefiting nutrients like potassium, protein, iron, and vitamin A. It’s also high in antioxidants and beta-carotene that helps the immune system fight infection and viruses easier.

Spinach provides the most healthy nutrients when it’s consumed raw. The leafy green does retain much of its immune system boosting properties after being cooked, but you will get the biggest bang for your nutritional buck by adding raw spinach leaves to a green salad.


Sage is a common herb grown in home gardens and used to season poultry dishes. The herb is a member of the mint family and is packed with a variety of nutrients and compounds that boost the immune system and promote overall good health.

Sage contains protein, vitamins K, B6, C & E, iron, calcium, manganese, zinc, copper, fiber, and powerful antioxidants that bolster the immune system so it can naturally fend off viral attacks.

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