Foods to boost the immune system

Your immune system is always working to stay poised and ready to defend against potentially harmful germs and health threats. While we can’t avoid every cold or flu virus that circulates in our communities, especially in the fall and winter months, we can do things to help support a healthy immune defense. 

Eating a nutrient-rich diet is one of the most impactful ways to promote immunity. Here are the best foods to boost immune system health (and why), plus some additional lifestyle habits to practice. 

Top immune-boosting foods

Citrus fruits

Citrus fruits include lemons, limes, oranges, tangerines and grapefruit. They’re rich in vitamin C, an antioxidant that supports immune health by boosting white blood cell production to fight infections. Citrus fruits are also naturally juicy, which helps keep you hydrated and supports your mucus membranes, an important barrier against germs. 

Leafy green vegetables

Leafy greens, like spinach, kale, Swiss chard and lettuce, are some of the best foods that boost the immune system. They’re packed with vitamins A, C and E, which help strengthen the immune system. Greens are among the best sources of antioxidants, which support cellular repair and reduce inflammation. They also contain folate, vitamin B and fiber, which support a healthy gut — where much of your immune function originates. 

Berries (e.g., blueberries, strawberries)

Whether you like blueberries, strawberries, blackberries or raspberries, all types of berries are great foods to build immune system strength. Berries are rich in antioxidants and vitamin C, which help neutralize stress-causing free radicals and combat inflammation. They also provide fiber for your gut and phytonutrients (a fancy word for plant chemicals) that support healing. 

Additional foods that support immunity

Nuts and seeds (e.g., almonds, sunflower seeds)

Eating a variety of nuts and seeds, like almonds, cashews, walnuts, sunflower, chia and flaxseeds, is a great way to get antioxidants and immune-supporting nutrients like vitamin E, zinc and healthy fats. Nuts and seeds are also rich in fiber and protein, supporting energy balance and gut health. 

Yogurt and probiotics

Besides its flavor, one of the main reasons many people enjoy yogurt is because it’s a good source of probiotics — or “friendly” bacteria for your gut — and an immune system booster food. Providing your body with additional probiotics can help support a healthy microbial balance, which is important for a strong immune defense. Plus, most yogurt also contains protein, calcium and vitamin D, which are important for overall wellness. 

Garlic and ginger

These two powerhouse spices have antimicrobial and inflammation-fighting properties, which help support a healthy immune response. Specifically, garlic contains a compound called allicin, which helps combat infection, and ginger contains gingerols, which have been studied for alleviating inflammation. 

How to incorporate immune-boosting foods into your diet 

Daily smoothies and juices

Smoothies and homemade juices are great ways to get a bunch of immune-boosting ingredients in one sitting and support your hydration needs. In the morning, try blending leafy greens, frozen berries, fortified soy milk, chia seeds and a dollop of probiotic yogurt. If you have a juicer, try juicing oranges with carrots and ginger. 

Adding nuts and seeds to meals

Nuts and seeds are easy to add to your daily diet, whether eaten independently or incorporated into many dishes. Try sprinkling them over your oatmeal, mixing them into a yogurt parfait, shaking them up in trail mix, tossing them onto salad or blending a handful into smoothies. If you prefer nut butter, slather some on whole-grain toast or a muffin for breakfast. 

Probiotic-rich snacks

Yogurt can be a great source of probiotics, but there are other places to find them. Try other natural sources like kefir, tempeh or fermented vegetables (like sauerkraut or kimchi). These snacks can help promote satiety and support a healthy gut, strengthening your immune defense. 

Lifestyle tips to further boost your immune system

Staying hydrated

Hydration is essential for immune health as keeping your fluids up helps flush waste and toxins, benefits nutrient absorption and supports cellular health. Your body is made of up to 60% water at any given time, but fluid loss occurs through normal processes like sweating and using the restroom. Prioritize sipping water throughout the day and enjoying herbal teas and water infused with lemon slices or cucumber. 

Prioritizing sleep and stress management

We all experience stressors and poor nights of sleep occasionally, but it’s important to prioritize rest and stress management. Adults should get seven to eight hours of sleep per night when their bodies repair and refresh. Chronic stress can impair the immune response and make you more susceptible to illness. Many people find that yoga, meditation, nature walks, art and listening to calming music help alleviate stress. 

Regular exercise

Moving your body daily is an effective way to support your immunity and overall wellness. Regular moderate exercise (without overdoing it, which can have the opposite effect) improves circulation, lowers inflammation, supports better sleep and benefits mental health. Engage in activities like swimming, biking, jogging, lifting weights, martial arts or walking the dog. 

Eating for immunity

Good nutrition and healthy lifestyle habits are essential if you have been wondering how to boost your immune system. Consider improvements to your diet (like eating more foods to boost immune system health​), exercise routine, sleep and hydration habits to ensure your immune system is functioning at its best. 

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