1. Yogurt:

Yogurt contains probiotics that are healthy bacteria and keep disease causing germs from causing damage to your gut and intestinal tract. Although these healthy bacteria are available in supplement form, studies show that adding yogurt to your daily diet is as effective in boosting your immune system as pills. Probiotics strengthen immune system by stimulating white blood cells.

2. Oats and barley:

These grains contain beta-glucan that is a type of fiber having antimicrobial and antioxidant properties. In humans, these compounds boost immunity, speed up wound healing and help antibiotics work better.

3. Garlic:

Garlic is another effective food item that can help you boost your immune system. It contains allicin – an active ingredient that fights bacteria and infection. Some studies suggest that individuals who take more than six garlic cloves a week have 50% less rate of stomach cancer and 30% less rate of colorectal cancer.

4. Shellfish:

Shellfish such as oysters, lobsters, clams and crabs help white blood cells produce cytokines that fight flu viruses in the body. Mackerel, salmon and herring contain omega-3 fatty acids that reduce inflammation and protect from colds and respiratory infections.

5. Chicken soup:

Researchers have found that chicken helps block the migration of inflammatory white blood cells that cause cold. Cysteine that is an amino acid released from chicken during cooking resembles bronchitis drug and actually helps prevent cold and cough. Soup keeps mucus thin as cough medicines do. Other added spices including onion and garlic boost immune system.

6. Tea

Individuals who drink almost 5 cups of black tea a day for about 2 weeks usually have 10 times more virus-fighting interferon in their blood.  Both black tea and green tea contain the amino acid that is helpful for boosting immune system.

7. Beef:

Zinc is an important element for boosting white blood cells that strengthen immune system and destroy invading viruses and bacteria. Even a mild deficiency of zinc can increase the risk of infection. Beef is a prime source of zinc and adding beef to your diet will for sure help you fight with bacteria and viruses by strengthening immune system.

8. Mushrooms:

Mushrooms has been in use for healthy immune system for centuries. Studies show that mushrooms increase the production and activity of white blood cells resulting in improved protection from viruses and bacteria.

9. Spinach:

Spinach is another food item that is packed with numerous antioxidants and beta-carotene and helps improve infection fighting capability by boosting immune system. When cooked as little as possible, nutrients in spinach are retained.

10. Almonds:

When it comes to boosting immune system and fighting colds, vitamin E is an important helpful nutrient. Almonds are rich in vitamin E and therefore, adding them to your diet will help you strengthen your immune system.

Immune system does an important job of protecting you from diseases caused by viruses and bacteria. And adding certain food items having immune system boosting properties in your daily diet can help you fight bacteria and viruses better.