Liver-Healthy Foods to Boost Your Immune System

In times of stress and trials, we can help our liver and body by eating foods that help boost our immune system and help keep us protected. Often in times of trials, we can feel like things are out of our control. Our diet, the amount of food we consume, and physical exercise are all in our control. Foods play a big role in boosting our immune system.

Physicians Committee for Responsible Medicine states, “Eating a low-fat, plant-based diet may help give the immune system a boost. The immune system relies on white blood cells that produce antibodies to comeback bacteria, viruses, and other invaders.”1

Foods to boost immune system

Some foods that help the immune system include:

  • Citrus fruits, like oranges and lemons
  • Fruits like strawberries, mangoes, papaya, kiwi
  • Red peppers
  • Broccoli
  • Spinach
  • Green, leafy vegetables
  • Carrots
  • Nuts and seeds
  • Garlic
  • Ginger
  • Yogurt
  • Almonds
  • Sunflower seeds
  • Green tea
  • Poultry
  • Shellfish like crab, mussels, clams, and lobster
  • Spices like turmeric

Vitamins and minerals to boost immune system

Some vitamins and minerals that help the immune system include:

  • Vitamin C
  • Vitamin D
  • Vitamin E
  • Zinc
  • Garlic
  • Beta-Carotene

Ways to boost immune system

Harvard Medical School suggests the following ways help boost the immune system:2

  • Don’t smoke
  • Eat a diet high in fruits and vegetables
  • Exercise regularly
  • Maintain a healthy weight
  • If you drink alcohol, drink only in moderation. For liver disease patients, talk to your doctor before drinking any alcohol.
  • Get adequate sleep at least 8 hours per night
  • Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly
  • Try to minimize stress

Physical exercise helps reduce stress

The benefits of reducing stress by physical exercise ultimately influence boosting your health and a sense of calmness. Harvard Health states that physical exercise “may contribute even more directly by promoting good circulation, which allows the cells and substances of the immune system to move through the body freely and do their job efficiently.”2

If you’re not able to engage in strenuous exercise, mild exercise such as walking can benefit the body and reduce stress greatly. Riding a bicycle or stationary bike and swimming are ways to excellent exercise that do not not put stress on the joints. Seek a variety of ways to include exercise in your weekly routine.


There are a great variety of ways you can physically boost your immune system and reduce your chances of becoming sick by eating a nutritious diet packed with immune-boosting nutrients, avoiding processed foods and alcohol, drinking lots of pure water, and getting 8 hours of sleep, along with exercise to reduce weight and stress.

Talk to your doctor and registered dietitian about an immune-boosting diet that’s right for your health condition.

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