No single food can keep you from getting sick. But a wide range of nutrients like vitamins C and D, zinc, and antioxidants help keep your immune system strong. Filling your plate with colorful, nutrient-dense foods is one of the best ways to support your body’s natural defenses.
Citrus fruits are some of the best-known immune-supporting foods. They’re packed with vitamin C, which helps your body make white blood cells that protect against infection.
Common citrus fruits include:
- Oranges
- Grapefruits
- Lemons
- Limes
- Tangerines
Vitamin C also acts as an antioxidant, protecting your cells from damage caused by free radicals. Free radicals are unstable molecules that can build up in the body and weaken the immune system.
Because your body doesn’t make or store vitamin C, it’s important to eat foods rich in it regularly, especially when you’re sick.
Papaya is a tropical fruit packed with nutrients that support immune health. One small papaya covers more than 100% of your daily vitamin C needs. In addition to supporting your immune system, vitamin C is needed to produce collagen. Collagen is a protein that keeps your skin healthy and promotes wound healing.
Papaya is also rich in beta-carotene, a pigment that gives fruits and vegetables their reddish-orange color. Your body turns beta-carotene into vitamin A, which supports immune function and protects your cells from damage.
Fatty fish are high in omega-3 fatty acids and vitamin D. Omega-3 fats help lower inflammation. Studies suggest these healthy fats may also support immune function by influencing how immune cells respond to infection.
Vitamin D may help immune cells fight viruses and bacteria more effectively.
Some examples of fatty fish include:
- Salmon
- Sardines
- Mackerel
- Trout
Leafy greens are packed with immune-supporting nutrients, including vitamins A, C, and E, and folate. These nutrients help your immune system respond to infection and reduce inflammation in the body.
Examples of leafy greens include:
- Spinach
- Kale
- Collard greens
- Romaine lettuce
Be sure to wash leafy greens well under cool running water before eating to remove dirt and bacteria that could make you sick.
Yogurts with live, active cultures are a source of probiotics, which are beneficial bacteria that help keep your gut healthy. These probiotics can promote the growth of immune cells and prevent harmful bacteria from multiplying.
Look for yogurt labeled “contains live and active cultures” to ensure you’re getting the probiotic benefits.
Garlic is packed with healthy plant compounds, including sulfur-containing compounds like allicin that give it its distinct smell. These compounds have been found to have antiviral properties and may help strengthen the immune system.
The more you crush or chop garlic, the more allicin is released, maximizing its potential immune health benefits.
Nuts contain several nutrients, including healthy fats, protein, zinc, and selenium, that support immune health. Almonds and sunflower seeds are particularly high in vitamin E, an antioxidant that helps protect your cells and keep your immune system strong.
Brazil nuts are the richest natural source of selenium, a mineral that supports immune function and helps reduce inflammation. Eating just one or two Brazil nuts a day can meet your daily selenium needs.
Surprisingly, red bell peppers provide even more vitamin C than citrus fruits, with over 100% of your daily needs in half a cup of raw peppers. They also contain vitamin A and beta-carotene, which support healthy eyes, skin, and immune function.
Ginger is an easy way to add flavor while giving your immune system a boost. It contains healthy compounds like gingerol, shogaol, paradol, and zingerone that work together to:
- Reduce inflammation and help regulate your immune response
- Fight free radicals to protect your cells from damage
- Support your body’s defenses against illness
Ginger also has antimicrobial properties, which may help protect against infections and limit the growth of harmful bacteria. More research is needed to confirm these effects.
Turmeric, known as the golden spice, has been used for centuries in traditional medicine for its healing properties. Its active compound, curcumin, has powerful anti-inflammatory and antioxidant effects that can support immune health. Because curcumin isn’t easily absorbed on its own, it’s often paired with black pepper to boost absorption.
Lab studies suggest that turmeric and ginger may work better together to reduce inflammation, but more research in humans is needed.
Mushrooms are packed with nutrients that help support your immune system. They’re a source of selenium and B vitamins like niacin and riboflavin, which help your body produce energy and keep immune cells working properly.
Mushrooms also contain beta-glucans, healthy plant compounds that activate immune cells to help fight infections.
Eating a balanced diet with a variety of foods helps make sure you get the nutrients your body needs to support a strong immune system.
Here are some simple ways to include more of these immune-boosting foods in your day:
- Blend a smoothie with yogurt, berries, and spinach
- Snack on citrus fruits or papaya paired with a handful of nuts or seeds
- Add leafy greens, mushrooms, and colorful vegetables to your lunch and dinner
- Slice red bell peppers and enjoy them with hummus
- Aim to eat at least two servings of fatty fish each week
- Try a warm drink made with lemon, honey, and fresh ginger
- Season meals with garlic, turmeric, and/or ginger
