With cold and flu season around the corner, building a strong immune system is essential for staying healthy and warding off illness. Research shows that eating a balanced diet filled with nutrient-rich foods is one of the best ways to support your immune health.
While no food can magically “boost” immunity, certain foods provide nutrients that can help your immune system function at its best. Here, we’ll explore the impact of nutrition on immune health, reveal six of the best expert-recommended foods to support immune function, and share other lifestyle tips for optimal immune support.
How Nutrition Impacts Your Immune System
Eating a healthy, well-balanced diet rich in vitamins, minerals and antioxidants can help keep your immune system rock solid. Rather than “boosting” immunity, the goal is to supply your body with the essential nutrients to stay healthy, prevent illness and function its best.
According to the National Institutes of Health (NIH), the vitamins, minerals and antioxidants found in certain foods help bolster immune defenses and reduce inflammation, helping build a stronger foundation for excellent health.
Experts agree that a diet rich in nutrient-dense, whole foods is essential for optimal immune function. Sarah Schlichter, M.P.H., RDN, a registered dietitian at Bucket List Tummy, says, “Certain nutrients can activate immune and body functions and processes, making them work more efficiently. For example, vitamin C helps stimulate antibody formation to fight illnesses, while vitamin A aids in keeping tissues and skin healthy for protection from infections.”
“A balanced diet rich in immune-supporting nutrients supports optimal immune responses, helping the body respond effectively to daily stressors and potential infections,” says Trista Best, RD, a registered dietitian with Balance One Supplements.
The 6 Best Foods for Your Immune System
1. Citrus Fruits
Citrus fruits like oranges, lemons and grapefruits are excellent sources of vitamin C, which is an antioxidant that supports immune cell production and protects cells from oxidative stress.
“Vitamin C is key in immune function, particularly in producing and sustaining immune cells like lymphocytes and phagocytes,” explains Best. Citrus fruits also contain flavonoids that act as antioxidants and help combat free radical damage.
Get more citrus in your life with our Skillet Lemon Chicken & Potatoes with Kale or these delicious Citrus Fruit Cups.
2. Yogurt
Yogurt is rich in probiotics, which are beneficial bacteria that can support gut health. Since around 70 to 80 percent of your immune cells reside in your gut, maintaining a healthy gut microbiome is crucial for immune function.
“Probiotics in yogurt help diversify the ‘good’ bacteria in your gut, creating a stronger defense against pathogens,” Schlichter explains. “For maximum immune support, opt for yogurt labeled with ‘live and active cultures’ and choose plain unsweetened varieties to avoid added sugars.”
Pair plain yogurt with fresh berries like our Yogurt with Blueberries & Honey or add kefir to smoothies with this Berry-Kefir Smoothie.
3. Garlic
Garlic has been used for centuries in traditional medicine for its antimicrobial and anti-inflammatory properties. Garlic contains allicin, a sulfur-containing compound that studies suggest offers immune-support benefits.
“Garlic contains compounds like allicin that can help reduce the severity and duration of illnesses,” says Best. “It also contains sulfur compounds that support the body’s natural detoxification processes, indirectly aiding immunity.”
Incorporate fresh garlic into sauces, soups and marinades, like our Garlic Hummus or Lemon-Garlic Vinaigrette.
4. Sweet Potatoes
Sweet potatoes are packed with beta-carotene, a precursor to vitamin A, which is essential for proper immune function. “Vitamin A keeps tissues and skin healthy, which are critical barriers against infections,” explains Schlichter. “A single medium sweet potato offers more than the daily recommended value of vitamin A, along with fiber, potassium and vitamin C, making it a nutrient-dense choice for immune support.”
Need some recipe inspiration? Explore our collection of Healthy Baked & Roasted Sweet Potato Recipes.
5. Leafy Greens
Leafy greens like spinach, kale and Swiss chard are nutritional powerhouses that provide vitamins A, C and E—all of which support better immune health. Best says, “Leafy greens contain folate, a nutrient that supports cell production, including immune cells and keeps our body’s defenses strong. The antioxidants in leafy greens protect cells from oxidative stress, while vitamin A promotes skin health, a primary line of defense against pathogens.”
Check out these 19 Leafy Green-Packed Recipes That Aren’t Salad to get your daily dose of healthy greens in a new and tasty way.
6. Almonds
Almonds are rich in vitamin E, another antioxidant that supports immune function by protecting cell membranes from oxidative stress. “Vitamin E doesn’t get as much attention as vitamin C, but it’s essential for protecting immune cells from damage,” says Schlichter. Additionally, almonds contain healthy fats that enhance the absorption of fat-soluble vitamins, including vitamins A and E.
While a handful of almonds is a healthy immune-supporting snack, consider using almonds in recipes like our Roasted Cauliflower Salad with Almonds, Olives & Feta or these Cranberry-Almond Energy Balls.
Other Ways to Support Your Immune System
Beyond eating nutrient-dense foods like the ones listed above, these lifestyle factors can help support a healthy immune system.
- Stay Hydrated: Water is crucial for cellular health as it allows your body to transport nutrients and waste. “Proper hydration helps keep cells functioning at their best, which includes immune cells,” says Best.
- Get Regular Exercise: Best says, “Regular exercise promotes healthy blood circulation, which helps immune cells move throughout the body efficiently.” The Centers for Disease Control and Prevention recommends getting at least 150 minutes of moderate-intensity weekly exercise, which works out to five 30-minute sessions each week.
- Prioritize Sleep: Getting enough sleep (and quality sleep, at that) is essential for immune function, as this is when the body repairs cells and produces infection-fighting molecules like cytokines. Best notes, “Quality sleep is essential for immune recovery and resilience.”
- Manage Stress: The NIH states that chronic stress can weaken immune function by increasing cortisol levels, which suppress immune cell activity. Best recommends stress management techniques like meditation, deep breathing, journaling and yoga. “Reducing stress is a powerful tool for immune health, as it keeps your body from overproducing cortisol, which can dampen immune responses,” she explains.
The Bottom Line
Supporting your immune health involves more than eating one specific food or taking a supplement. A strong immune system requires a balanced diet rich in vitamins, minerals and antioxidants. Foods like citrus fruits, yogurt, garlic, sweet potatoes, leafy greens and almonds provide nutrients that help maintain a healthy immune system. Alongside these dietary choices, staying hydrated, exercising regularly, sleeping well and managing stress are all crucial lifestyle factors contributing to a robust immune system. Speak with your healthcare provider or a registered dietitian if you have any questions or concerns about your immune health.
