The Best 10 Foods Against A Weak Immune System

Regardless of the season, it’s important to keep your immune system healthy and strong. Certain foods can even reduce the likelihood of illness or help you get better faster. In this article, we explain which ten foods help against a weak immune system.

No 1. Foods containing iron

Iron plays an important role in immune function. A diet low in iron can lead to anemia and a weak immune system.

Therefore, it is important to eat enough iron-containing foods. According to the German Nutrition Society (DGE), women should consume 10 milligrams and men 15 milligrams of iron per day.

Meat, poultry, fish, and crustaceans are rich in iron. Offal in particular, such as liver or tongue, has a high iron content of about 7 milligrams per 100 grams.

Vegetables that are particularly rich in iron include peas, spinach, various types of cabbage, and salsify. Peas have 5 milligrams of iron per 100 grams. The same amount of spinach contains about 3.5 milligrams of iron.

Nuts, seeds, and legumes, as well as dried fruits, are also valuable sources of iron. Thus, 100 grams of dried lentils contain 8 milligrams of iron, and pumpkin seeds even contain about 11 milligrams of iron.

Coffee and tea should be avoided during the meal, as these hinder the body’s absorption of iron. A glass of orange juice, on the other hand, is recommended, as foods containing vitamin C improve iron absorption.

Too much iron in the blood is harmful and can weaken the immune system. Iron supplements should be taken only if iron deficiency is present and recommended by a physician. Ref.


An optimal iron supply strengthens a weak immune system. Foods containing iron include poultry, fish and vegetables, as well as legumes, nuts, seeds, and dried fruits.

No 2. Probiotics

Probiotic foods support immune function and help combat a weak immune system. Probiotics are living microorganisms that have a health-promoting effect on the human organism, especially the intestine.

They contribute to a healthy intestinal flora, helping to protect the body from harmful substances and infections.

Studies show that taking probiotics can reduce the risk of respiratory diseases by up to 42 percent.

In addition, it has been shown that people who regularly take probiotics are less likely to need antibiotics when they become ill and recover more quickly than people who do not take probiotics.

Probiotics do not have to be taken as supplements; they can also be ingested through the consumption of probiotic foods.

Probiotic foods that help combat a weak immune system include sauerkraut, yogurt, kefir, kimchi, miso, and kombucha. Ref.


Probiotic foods strengthen the immune system, contribute to healthy intestinal flora, and thus protect against harmful substances and infections.

No 3. Foods containing vitamin C

Vitamin C has anti-inflammatory, antibacterial, and antioxidant properties, thus supporting immune cells in the fight against harmful substances such as viruses or bacteria.

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It also plays an important role in building and maintaining healthy tissues, especially the skin. An intact skin forms an effective barrier against infections.

This is another reason why vitamin C supports a weak immune system and can reduce the likelihood of infection.

Vitamin C should be ingested in the form of fruits and vegetables. In addition to the valuable vitamins, these contain other health-promoting ingredients that vitamin preparations do not.

Citrus fruits such as oranges, grapefruits, and tangerines are rich in vitamin C. But bell peppers, dark green leafy vegetables, broccoli, pomegranates, sea buckthorn, and berries also provide substantial amounts of the immune-boosting vitamin. Ref.


Vitamin C has anti-inflammatory, antibacterial, and antioxidant properties that strengthen the immune system.

No 4. Ginger

Ginger is an effective remedy for a weak immune system. The root has antioxidant, anti-inflammatory, and antimicrobial properties and can reduce the risk of infections.

The antimicrobial properties of ginger can prevent the growth of dangerous bacteria such as E. Coli or Salmonella.

Ginger should be ingested as a preventive measure to most effectively fight infections that do occur.

Therefore, it is recommended to consume ginger regularly and add it to curries, soups, stews, or smoothies. The root also tastes delicious when infused with hot water as a tea.

It has been shown that ginger relieves nausea, indigestion, and cramping in the abdomen. The gingerols it contains stimulate bile and saliva production and digestion, which relieves discomfort. Ref.


With its properties, ginger helps support a weak immune system. Ginger can also relieve nausea, abdominal cramps, and digestive discomfort.

No 5. Garlic

Garlic contains active compounds, such as allicin, which reduce the risk of infection and strengthen a weak immune system.

Allicin is initially present in garlic in its precursor “alliin”. When the garlic clove is peeled, cut, or chopped, an enzyme called alliinase is released. This reacts with allium in the air.

The reaction produces allicin, which strengthens and protects immune cells.

To study the effectiveness of allicin, one test group was given an allicin supplement daily. Another group was given a placebo. The group that took allicin every day was 63 percent less likely to catch a cold and recovered an average of three and a half days faster than the placebo group.

Garlic is particularly effective against a weak immune system when two to three crushed cloves of garlic, heated only briefly, are consumed daily. Ref.


Garlic helps to strengthen the immune system. Especially if two to three cloves are eaten daily.

No 6. Berries

Berries are rich in phytochemicals, which have health-promoting and antimicrobial effects. The phytochemical anthocyanin gives the fruit its intense color, has anti-inflammatory effects, and strengthens a weak immune system.

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The darker the berries, the more of the healthy pigment they usually contain.

According to study results, the secondary plant compounds in berries can additionally protect against harmful intestinal bacteria such as staphylococci, salmonella, or E. coli and prevent their growth.

Berries, as mentioned earlier, are a good source of vitamin C and strengthen a weak immune system. Ref.


Berries are a great source of phytochemicals, which lower your risk of bacterial and viral diseases. They are also rich in vitamin C and strengthen a weak immune system.

No 7. Coconut oil

Coconut oil consists of medium-chain fatty acids, which have antimicrobial properties. This means that they inhibit the growth of microorganisms, such as bacteria.

The medium-chain fatty acid lauric acid is found in large quantities in coconut oil. This is converted to monolaurin in the body. Both can fight harmful viruses, bacteria, and fungi, thus strengthening a weak immune system.

It is recommended that coconut oil, despite its immune-boosting properties, be enjoyed in moderation because it is 90 percent saturated fat. These can increase the risk of dyslipidemia.

About two tablespoons of coconut oil a day can have a positive effect on a weak immune system.

The rest of the daily fat intake should be high-quality fats with polyunsaturated fatty acids. These are found, for example, in nuts, olive oil, canola oil, and linseed oil. Ref.


The fatty acid lauric acid contained in coconut oil can protect against viral and bacterial infections as well as fungal infections.

No 8. Licorice

The subtropical licorice plant’s root is known as licorice. It is the source material for licorice and has been used in natural medicine for several thousand years.

The root has been shown to inhibit the growth of bacteria, viruses, and fungi.

Glycyrrhizic acid in licorice also blocks the conversion of the body’s cortisol into cortisone and, in this way, acts against inflammation, for example, in ulcers of the stomach.

However, it should be noted that foods containing licorice are often very high in sugar. All those who are careful to keep their sugar intake low can consume licorice in the form of tea.

Overall, licorice should only be consumed in small amounts, as excessive intake can lead to high blood pressure and cardiac arrhythmias.

Pregnant women should avoid licorice, as ingestion of the root increases the risk of premature birth. Ref.


Licorice helps fight off various viruses, bacteria, and fungi. The root should be consumed only in small amounts. Excessive intake can lead to hypertension and cardiac arrhythmias, for example.

No 9. Nuts and seeds

Nuts and seeds contain many valuable nutrients. Among other things, they contain selenium, copper, vitamin E, and zinc. All these ingredients are effective against a weak immune system.

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Sesame seeds and almonds, for example, are particularly high in copper and vitamin E, while pumpkin seeds and cashews are rich in zinc. A single Brazil nut can already cover the daily requirement of selenium.

Furthermore, nuts and seeds are high in fiber and contain valuable omega-3 fatty acids and antioxidants, which have a positive effect on health and strengthen a weak immune system. Ref.


Nuts and seeds contain valuable ingredients, such as copper, selenium, vitamin E, and zinc, which play an important role in a healthy immune system.

No 10. Foods containing vitamin A

Vitamin A also supports a weak immune system. Studies show that a deficiency of vitamin A leads to a weak immune system and, thus, a higher susceptibility to infections.

A study of 60 children showed that those who were deficient in vitamin A were 35 percent more likely to have respiratory illnesses than those without a vitamin A deficiency.

However, excessive intake of vitamin A can lead to undesirable side effects such as nausea, headaches, or brittle bones.

Therefore, vitamin A should be consumed only through diet and not in the form of vitamin tablets.

Foods that contain vitamin A include sweet potatoes, carrots, squash, dark green leafy vegetables, red peppers, dried apricots, fish, and offal. Ref.


Vitamin A supports a weak immune system and reduces the likelihood of infection.

Take away Knowledge.

  • Iron-rich foods, such as meat, poultry, fish, and vegetables, as well as legumes, nuts, seeds, and dried fruits, strengthen a weak immune system.
  • Probiotic foods, for example, sauerkraut, yogurt, kefir, kimchi, miso, or kombucha, protect against harmful substances and infections.
  • Foods containing vitamin C, for example, citrus fruits, peppers, broccoli, dark green leafy vegetables, or berries, have anti-inflammatory, antibacterial, and antioxidant properties.
  • Ginger should be regularly incorporated into the diet. In fact, for the prevention of infections, the root acts most effectively.
  • Garlic exerts its immune-boosting effects best when crushed and eaten only briefly heated.
  • Berries are rich in secondary plant compounds and vitamin C. They strengthen a weak immune system. Thus, they strengthen a weak immune system.
  • Coconut oil can protect against viral, bacterial, and fungal infections. However, it should be used only in moderation, as it contains many saturated fatty acids.
  • Licorice helps ward off various bacteria, viruses, and fungi. But be careful: excessive consumption can lead to high blood pressure and cardiac arrhythmia, for example.
  • Nuts and seeds contain valuable ingredients, such as copper, selenium, vitamin E, and zinc, which play an important role in a healthy and strong immune system.
  • Foods containing vitamin A, such as sweet potatoes, carrots, dark green leafy vegetables, red peppers, or fish and offal.

Diet plays an important role and can strengthen a weak immune system. If the listed foods are consumed regularly, the likelihood of infection can be reduced.