Top 10 Foods to Support Immunity

by Ana Reisdorf, MS, RD June 16, 2019 3 min read

 foods that boost immunity

There are plenty of medications to help alleviate a runny nose and stomach discomfort, but what simple things can you do to support your health in the first place? Lifestyle habits like exercise and eating well have been shown to support immunity. Certain foods can help keep your immune system in tip-top shape. Learn about some of these foods below.

How Does Food Affect Your Immune System?

Much of the research around supporting immunity with diet has to do with how food changes the bacterial makeup of the digestive tract. What we put into our body directly impacts how well we can stay healthy. There’s a huge link between gut health and overall health, and certain foods can be especially beneficial for immunity

Foods that are popular in the standard American diet — often characterized by being high in sodium, sugar, saturated fat and cholesterol — promote inflammation and negatively impact gut health and the immune system. On the other hand, minimally processed, whole foods — especially fruits and vegetables — are high in antioxidants, fiber, vitamins and minerals that work against inflammation and support the immune system.

Furthermore, deficiencies in micronutrients like zinc, selenium and vitamins A, C and E can reduce your immune defense, making it important to eat foods that offer these nutrients.

10 of the Best Foods to For Immune Support

  1. Citrus Fruits like oranges, lemons, limes, and grapefruit are high in Vitamin C, which is thought to increase white blood cell production. You might drink orange juice when you're sick for this reason, but eating citrus in its whole form is even better.
  2. Bell Peppers, especially red ones, contain about twice as much Vitamin C as citrus fruits. They’re also rich in beta carotene, an antioxidant that may improve immunity.
  3. Broccoli is one of the healthiest vegetables around, full of vitamins A, C and E, fiber and antioxidants that help keep your body healthy Cooking it can reduce its nutrient content, so eat it raw when possible.
  4. Berries are rich in antioxidants and immune-supporting pigments called anthocyanins, which give them their red, blue and purple coloring.
  5. Dark leafy greens like spinach, kale and collard greens are packed with antioxidants, Vitamin C and beta carotene, which can help fight off infections.
  6. Garlic and ginger are great for flavoring many dishes and provide immune support. Garlic is known for being rich in sulfur-containing compounds that support immunity, such as allicin, while ginger can reduce inflammation and stomach discomfort.
  7. Nuts and seeds like almonds and sunflower seeds are rich in Vitamin E, an important fat-soluble vitamin and antioxidant for immunity. Pumpkin seeds, hemp seeds, cashews, peanuts and pine nuts are also good sources of zinc.
  8. Turmeric is an Indian spice known for its characteristic yellow pigmentation. The active component of turmeric is curcumin, which may provide immune support. It’s a known anti-inflammatory and can help repair cell damage in your body.
  9. Yogurts that contain live and active cultures, or probiotics, are particularly good for your gut bacteria and immune defenses. Many are also fortified with Vitamin D, which supports immunity. Look for plain varieties without added sugar.
  10. Green tea is particularly rich in epigallocatechin gallate, or EGCG, an antioxidant known to support immune function. It’s also a good source of the amino acid L-theanine, which may help protect your body by promoting the production of immune-supporting compounds.

You might already enjoy many of the above foods; if not, they can easily be added to your routine. Eating a wide variety of foods for immune support may have you enjoying a healthier year ahead.

About the Author

 Ana Reisdorf, MS, RD
Ana Reisdorf, MS, RD

Ana Reisdorf has 12 years of experience as a registered dietitian. She has a passion for creating health and nutrition content. She is the author of two books, the “Lupus Cookbook” and “The Anti-inflammatory Diet One-Pot Meals.” Find her at

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