![Oysters with lemon on platter](https://www.lazuketochallenge.co.nz/wp-content/uploads/2023/10/Oysters.jpg)
A strong immune system plays a crucial role in preventing illnesses, alleviating symptoms, and reducing the duration of illnesses. To support your immune health while following the ketogenic diet, here are 19 immune-boosting and anti-inflammatory foods:
1. Broccoli
![Close-up Organic Broccoli Cluster Growing in Field](https://www.lazuketochallenge.co.nz/wp-content/uploads/2023/10/Brocolli.jpg)
This superfood contains the antioxidant sulforaphane, along with essential minerals like magnesium, zinc, phosphorus, and iron, which strengthen the immune system.
2. Garlic
![Garlic](https://www.lazuketochallenge.co.nz/wp-content/uploads/2023/10/Garlic.jpg)
Garlic has been used for centuries for its medicinal properties. It contains alliin, a compound known for reducing inflammatory signals in the body.
3. Ginger
![Fresh Ginger](https://www.lazuketochallenge.co.nz/wp-content/uploads/2023/10/Ginger.jpg)
Known for its therapeutic benefits, Ginger has been effective against conditions like colds, nausea, arthritis, migraines, and hypertension.
4. Turmeric
![Curcuma longa, powder and rhizomes](https://www.lazuketochallenge.co.nz/wp-content/uploads/2023/10/Tumeric.jpg)
Turmeric contains curcumin, a powerful compound with antioxidant properties that reduce tissue inflammation and regulate the immune system.
5. Spinach
![Fresh green baby spinach leaves, natural background.](https://www.lazuketochallenge.co.nz/wp-content/uploads/2023/10/Spinach.jpg)
Rich in phytonutrients, Spinach supports optimal immune system function. It also contains niacin, zinc, and fiber, promoting good gut health.
6. Mushrooms
![Cutting mushrooms](https://www.lazuketochallenge.co.nz/wp-content/uploads/2023/10/Mushrooms.jpg)
Mushrooms aid in immunomodulation, helping to regulate and maintain a healthy immune system. Compounds in mushrooms affect various cells involved in keeping the body free from foreign invaders.
7. Almonds
![Almonds in a bowl on yellow background](https://www.lazuketochallenge.co.nz/wp-content/uploads/2023/10/Almonds.jpg)
Almonds are a rich source of healthy fats and proteins and have been found to possess potent antiviral effects in their skins.
8. Green and Black Tea
![Black and green tea](https://www.lazuketochallenge.co.nz/wp-content/uploads/2023/10/Green-and-Black-Tea.jpg)
Both teas are packed with flavonoids, which are powerful antioxidants that fight free radicals and reduce tissue inflammation.
9. Brazil Nuts
![Brazil nuts in wooden bowl](https://www.lazuketochallenge.co.nz/wp-content/uploads/2023/10/Brazil-Nuts.jpg)
Brazil nuts are a great source of selenium, a mineral known for its role in immune system function. They also provide healthy fats and proteins.
10. Red Bell Peppers
![Bell Peppers in Shipping Box](https://www.lazuketochallenge.co.nz/wp-content/uploads/2023/10/Red-Bell-Peppers-scaled.jpg)
Red bell peppers are rich in vitamin C, which plays a crucial role in supporting the immune system by stimulating the production of white blood cells.
11. Olive Oil
![Pouring extra virgin olive oil in a glass bowl](https://www.lazuketochallenge.co.nz/wp-content/uploads/2023/10/Olive-Oil.jpg)
Olive oil, rich in monounsaturated fats, reduces inflammation and protects against colds, the flu, and certain types of cancer.
12. Sardines
![fresh large sardines with lemon, spices and sea salt on a gray plate](https://www.lazuketochallenge.co.nz/wp-content/uploads/2023/10/Sardines.jpg)
These oily fish contain omega-3 fatty acids that support brain health and immunity. Sardines also provide essential minerals like phosphorus, calcium, potassium, iron, and selenium.
13. Blueberries
![Blueberries in basket on wooden table](https://www.lazuketochallenge.co.nz/wp-content/uploads/2023/10/Blueberries.jpg)
Low in carbs and rich in anthocyanins, blueberries provide antioxidants that reduce oxidative stress and tissue inflammation.
14. Salmon
![Close-up of a raw salmon steak](https://www.lazuketochallenge.co.nz/wp-content/uploads/2023/10/Salmon.jpg)
Another oily fish, salmon is rich in EPA and DHA, omega-3 fatty acids that reduce inflammation and improve overall health. It is also high in protein, making it an excellent post-workout food for immune-boosting purposes.
15. Chicken
![mexican shredded chicken ingredient for traditional food in Mexico](https://www.lazuketochallenge.co.nz/wp-content/uploads/2023/10/Chicken.jpg)
Chicken, in particular, contains protein, niacin, B vitamins, selenium, and phosphorus. Slow-cooking a whole chicken can yield a nutrient-rich bone broth helpful for alleviating cold symptoms.
16. Greek Yogurt
![Natural creamy Greek yoghurt on wooden table background](https://www.lazuketochallenge.co.nz/wp-content/uploads/2023/10/Greek-Yoghurt.jpg)
Full-fat Greek yogurt contains probiotics, beneficial live bacteria that promote a healthy gut environment.
17. Strawberries
![Tumble of Strawberries](https://www.lazuketochallenge.co.nz/wp-content/uploads/2023/10/Strawberries.jpg)
These low-carb berries are rich in vitamins, minerals, and fiber, making them helpful in fighting the common cold.
18. Oysters
![Oysters with lemon on platter](https://www.lazuketochallenge.co.nz/wp-content/uploads/2023/10/Oysters.jpg)
Oysters are well-known for their immune-boosting properties, with a strong antiviral response and vitamins A, C, E, and zinc.
19. Raspberries
![Collection of fresh red raspberries](https://www.lazuketochallenge.co.nz/wp-content/uploads/2023/10/Rasberries.jpg)
Raspberries are low in carbs and packed with fiber, vitamins, and antioxidants that can help boost your immune system and fight off infections.
Incorporating these immune-boosting and anti-inflammatory foods into your ketogenic diet can contribute to a healthier immune system and overall well-being.