Healthy snack ideas to boost immune system function


Eat healthy foods and snacks to boost immune system function. During times of stress, or when you are exposed to environmental or infectious toxins, snack on these natural foods to build immunity. Adding goji berries, blueberries, pumpkin seeds, green tea, and a cup of yogurt can help boost your immune system. Foods such as pumpkin seeds help the body build more white blood cells, which enables the blood to cleanse itself from infectious agents, like bacteria and viruses. Simple snacks like a handful of blueberries or a cup of green tea can strengthen your immunity during the winter months and protect you from flu epidemics.

Goji berry

Goji berry is a traditional Chinese herb found to have anticancer activity. It is also known as wolfberry and as Lycii berry and has been used for centuries in Asia to maintain vitality. Because Goji berries are rich in antioxidantsthe help remove free radicals from the blood, and are beneficial for overall health. For this reason they are also known to help prevent cancer and boost immune system function.


Blueberries are an excellent immune system booster and contain a powerful antioxidant called pterostilbene. Pterostilbene has been shown to protect the body from both heart disease and cancer. Blueberries also boost the effectiveness of vitamin C, a known antioxidant and great flu fighter. Blueberries act as a free radical scavenger; which means they also offer protection from viruses and cancer cell growth. Another beneficial constituent of blueberries is ellagic acid. Ellagic acid blocks the metabolic pathways that support cancerous growth. Research has demonstrated that people who regularly eat fresh fruit containing ellagic acid are three times less likely to develop cancer.

Green tea

The Chinese people have been using green tea for over 4,000 years, and used it to treat everything from headaches to depression. drinking green tea reduced the risk of esophageal cancer in Chinese men and women by nearly sixty percent. Green tea treats infection and boosts immune system function. Researchers have also discovered a compound in green tea inhibits cancer cells and lowers total cholesterol levels.

Pumpkin seeds

Zinc is a powerful immune builder. The T-lymphocytes in the body are the white blood cells that fight infection and they need zinc to develop and activate.  Pumpkins seeds contain a great deal of immune boosting zinc. Other good food sources of zinc include beans, nuts, oysters, and dairy products. Phytates found in whole grain, cereals and legumes can decrease zinc absorption, so be sure to limit grains and beans if you want to improve your immunity.


Yogurt contains probiotics that prevent colds and flue. By stimulating the healthy bacteria in the gut, harmful bacteria die off. Research has shown that children who take Lactobacillus acidophilus and Bifidobacterium animalis contracted less colds and flu than the control group. Also, the duration of symptoms of the flu can be reduced by taking probiotics and yogurt.

Melanie Grimes
Melanie Grimes is a writer, medical editor and health educator. A classically trained homeopath, she has lectured internationally and been on faculty at Bastyr University, American Medical College of Homeopathy, and Seattle School of Homeopathy. She has been the editor of SImillimum, Journal of the Homeopathic Association of Naturopathic Physicians, and The American Homeopath, Journal of the North American Society of Homeopaths.

An award-winning screenwriter, Melanie has taught creative writing, and authored medical textbooks.
She writes about health, natural medicine, food as medicine, herbs, homeopathy, and travel. 

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