• Charine Kuan

10 Keto friendly foods to boost Immune System

Updated: Feb 24, 2021

One of the many benefits of ketogenic diet is an improved immune system. Having said that ketoers should put more emphasis on the food consumed during this vulnerable time for extra boost in the immune system without giving in to sugar and carbs. These 10 immunity boosters here are naturally high in vitamin C, anti-oxidant, anti-inflamotary and absolutely keto friendly!


Vitamin C has an immune-boosting effect that can help the body fight off illnesses. Studies found that vitamin C helped prevent pneumonia and supported tetanus treatment and suggest that vitamin C plays a role in reducing lung inflammation that results from the flu.

According to Food and Drug Administration (FDA), the daily value (DV) for vitamin C is 90 mg for male adult and 75mg for female adult. With 77 mg of vitamin C per 100 grams, one medium lemon delivering 92% of the DV.


Other keto fruits with high vit-C are blueberries (9.7mg of vitamin C per 100g) and strawberries (59 mg of vitamin C per 100g). Capsicum and tomato are also high in vitamin C and can strengthen your immune system and help your immune cells to effectively fight against pathogens attacking your body.


Curcumin is the main active ingredient in turmeric. It has powerful anti-inflammatory effects and is a very strong antioxidant. In Ayuvedic, 1 teaspoon turmeric per day is recommended. Having said that curcumin by itself has poor obsorption, hence adding black pepper (piperine) will increase the absorption by 1000%. Curcumin is also fat soluble, making it an ideal seasoning for fatty meat.


Garlic stimulates white blood cell activity required by the immune system for fighting infections. In fact, some studies indicate that garlic fights infections that are often resilient to some antibiotics. Garlic has potent antimicrobial properties. Black garlic is 2x more potent than all the above benefits of white garlic.

I know some of you have some concern about using garlic in ketogenic diet. To completely omit garlic from the keto food list is baseless as it’s loaded with tons of benefits. In fact, it is okay to consume garlic on keto diet as long as you include it into your daily macronutrients requirement. Look, there is only 0.9g total carbs for 1 teaspoon of garlic. This is way lower than one piece of keto cookie which you might gobble down 3-4 pieces at one go.


A powerful anti-inflammatory and antioxidant, ginger is traditionally used as a medicine. It helps fight the flu and common cold, digestion, reduce nausea, to name a few.

With a soothing fragrance and peppery hot flavor, ginger is a common ingredient in recipes as well as personal care products such as hair shampoo and massage oil. Adding powdered ginger to tea helps to sooth cramped stomach during menstrual.


In general, coconut oil contains Long, Medium and Short Chain Triglyceride. The superstar here is the Medium Chain Triglyceride also known as MCT which consists of caprylic acid (C8) and capric acid (C10). While C8 is the superfood for the brain, C10 is good for anti-microbial. Hence, with a strong defense system, bad bacteria will be wiped out when entered. There also is a hypothesis co-relating brain health, gut health and emotional well-being. With MCT checking the box for brain health and gut health, I will put my dollar on this good oil. Ladies, have I mentioned MCT is also a fat-burner?


Greek yogurt is my keto ice-cream! No wait… it’s better! Packed with probiotics which are healthy bacteria, greek yoghurt can help decrease stomach issues, such as diarrhea and bloating. By introducing good microorganisms to your intestines, it helps ease constipation which some keto newbies might encountered during the transition period. Having a healthy balance of good bacteria helps keep your gut healthy and strengthened your immune system.


Although broccoli is high in nutrients, the percentage of vitamins preserved vary according to the cooking method used. For example, you’ll pour 10 to 20 percent of most vitamins down the drain when you boil broccoli. Whereas, only 5 to 10 percent lost when steamed. Oh well, you know what to do with broccoli next time!

Steamed broccoli contain 51mg of vitamin C per 100 grams, delivering 92% of the DV. Cauliflower (raw) contain 26mg of vitamin C per 100 grams.


100-gram serving of spinach contains 28.1mg of vitamin C, 34 percent of the daily recommendation. Spinach is also high in iron which is important to the function of red blood cells. As an excellent source of vitamin K, vitamin A, vitamin C and folate as well as being a good source of manganese, magnesium, iron and vitamin B2, replenish these minerals will help to prevent keto flu.


Researchers from the Institute of Food Research in Norwich and Italy's Policlinico Universitario revealed that almond skins improved the ability of the white blood cells to detect viruses while also increasing the body's ability to prevent viruses from replicating and so spreading inside the body. The findings suggest that the nuts can increase the immune system's ability to fight off a wide range of viruses, including those that cause flu and the common cold.

Perhaps, this explains why I am not a big fan of keto pastries made with almond meals which is basically grounded almond without skin. The goodness has been ripped.

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