When it comes to boosting your immunity, there are certain foods that pack a bigger punch than others. Here are the top five antiviral foods you should be eating to help keep illness at bay.

1. Bone Broth

Bone broth is rich in minerals and vitamins that your body needs to function properly, including vitamin A, vitamin K, calcium, phosphorus, and more. It's also been shown to have antiviral properties due to its high concentration of l-glutamine, an amino acid that helps boost immunity. Add bone broth to soups and stews, or drink it on its own as a warm beverage.

2. Garlic

Garlic has been used as a natural remedy for centuries due to its many health benefits. It's packed with antioxidants and has antibacterial, antifungal, and antiviral properties. Add garlic to roasted vegetables, sautéed greens, homemade salad dressings, or pasta dishes for an extra immune-boosting boost.

3. Elderberry Syrup

Elderberry syrup is made from the berries of the elderberry plant and is rich in vitamins A, B6, C, and E. Studies have shown that elderberry syrup can help shorten the duration of colds and flu by up to four days. It also helps reduce inflammation and is packed with antioxidants. Add elderberry syrup to oatmeal or yogurt, or use it as a natural sweetener in smoothies or baking recipes.

4. Green Tea

Green tea is rich in catechins, a type of antioxidant that has been shown to boost immunity and fight off infections. It's also been shown to improve cognitive function and protect against heart disease and cancer. Enjoy green tea hot or iced, plain or flavored with lemon or honey.

5. Fermented Foods

Fermented foods are teeming with probiotics, which are good bacteria that help keep your gut healthy—and a healthy gut is key to a strong immune system. Eat fermented foods like yogurt, kimchi, sauerkraut, miso soup, and kefir on a regular basis to keep your gut—and your immune system—in tip-top shape.


Eating a nutritious diet is one of the best things you can do for your overall health—including boosting your immunity against viruses and other illnesses. Incorporate these five antiviral foods into your diet on a regular basis to help keep sickness at bay all winter long!

Want to know what is the best tea for covid? Check out our guide here!

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