Best Whole Foods for Boosting Immunity in 2025

Updated January 2026

Maintaining a strong immune system is essential for overall health, especially as we navigate through cold and flu seasons. In 2025, the focus on nutrition and wellness continues to grow, with whole foods leading the charge in boosting immunity. Here are the Best Whole Foods for Boosting Immunity that you should include in your diet this year.

1. Citrus Fruits

Rich in vitamin C, citrus fruits like oranges, lemons, and grapefruits are essential for immune health. Vitamin C helps increase the production of white blood cells, which are crucial for fighting infections.

2. Garlic

Garlic is not just a flavorful addition to your meals; it also has immune-boosting properties thanks to its sulfur compounds. These compounds can enhance the response of white blood cells to viruses.

3. Ginger

Ginger has anti-inflammatory properties and can help reduce sore throats and other inflammatory illnesses. It also aids digestion, which is important for nutrient absorption.

4. Spinach

Spinach is loaded with vitamin C, antioxidants, and beta carotene, which can enhance immune function. Lightly cooking spinach can help release its nutrients more effectively.

5. Yogurt

Look for yogurt that contains live and active cultures, as these probiotics can boost your immune system by promoting a healthy gut microbiome.

6. Almonds

Almonds are rich in vitamin E, which is a powerful antioxidant that helps the body fight off infections. A handful of almonds can be a great snack to boost your immunity.

7. Turmeric

Turmeric contains curcumin, which has strong anti-inflammatory and antioxidant properties. Adding turmeric to your dishes can help boost your immune response.

8. Green Tea

Packed with antioxidants, green tea can enhance immune function and has been shown to increase the activity of immune cells.

9. Berries

Berries are high in antioxidants, vitamins, and fiber. Blueberries, strawberries, and raspberries can help fight inflammation and improve immune response.

10. Mushrooms

Certain mushrooms like shiitake and maitake can enhance immune function and increase the production of white blood cells.

Sample Workout Routine to Complement Your Immune-Boosting Diet

Incorporating a regular workout routine alongside a nutrient-rich diet is key to boosting your immunity. Here’s a simple bodyweight workout you can do at home:

| Exercise | Sets | Reps | Duration | Equipment Needed | Difficulty Level | Calories Burned | |----------------|------|------|---------------|------------------|------------------|------------------| | Push-ups | 3 | 10-15| 30 seconds | None | Intermediate | 30-50 | | Squats | 3 | 15-20| 30 seconds | None | Beginner | 40-60 | | Plank | 3 | 30s | 30 seconds | None | Intermediate | 20-30 | | Lunges | 3 | 10-15| 30 seconds | None | Beginner | 30-50 | | Jumping Jacks | 3 | 30 | 1 minute | None | Beginner | 40-60 |

Conclusion

Incorporating these whole foods into your diet can significantly enhance your immune system. Pairing them with regular exercise will further amplify your health benefits. For those looking to improve their fitness routine along with their nutrition, HipTrain offers affordable live 1-on-1 personal training sessions from certified trainers. Enjoy flexible scheduling to fit your busy lifestyle, and remember that HipTrain is HSA/FSA eligible for qualified expenses.