17 Best Foods That Boost the Immune System
Flu season is in full swing, and when your coworker comes in sniffling or your kids bring home a bug from school, you might find yourself wondering if there are foods that boost the immune system.
Many people reach for oranges at the first sign of a cold, but how much can food really help? While no food can stop illness, certain nutrient-rich options can support your immune system as it does its job. With that in mind, there are plenty of foods that boost the immune system worth adding to your routine.
To help support your immune health this winter, consider working these 17 immune-boosting foods into your diet.
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- The 17 Best Immune-Boosting Foods
- Can Foods Boost the Immune System?
- Learn To Cook With Immune-Boosting Foods
The 17 Best Immune-Boosting Foods
1. Salmon
Salmon is often included among foods that strengthen the immune system thanks to its omega-3 fatty acids and zinc. Omega-3s play a role in managing inflammation, which supports normal immune function.
Salmon is also low in mercury, as noted by Julia Zumpano, RD, LD, via the Cleveland Clinic. The presence of zinc in salmon is also important. Zinc supports the development and function of certain immune cells, which is why foods that boost the immune system commonly contain this mineral.
Salmon and other types of fatty, healthy fish can be useful additions to a balanced eating pattern that supports overall immune health. It also works well for meal prep, making it easier to include regularly in your diet.
Salmon Is a Good Source Of:
- Omega-3
- Zinc
- B Vitamins
- Vitamin A
- Vitamin D
- Magnesium
- Protein
Recipes With Salmon
- Lemon Pepper Salmon
- Sous Vide Salmon
- Sake Salmon
- Lemon Butter Salmon
- Salmon Sandwich
- Salmon Skin Roll
2. Turmeric
You may have heard of the immune-supporting benefits of turmeric, the yellow spice used in many traditional cuisines. Turmeric contains curcumin, a compound that has been studied for its antioxidant and anti-inflammatory properties, according to the Linus Pauling Institute at Oregon State University.
Some research suggests curcumin may help protect cells, including those involved in immune function, from oxidative stress. More human studies are still needed, so it’s best viewed as a flavorful ingredient that may offer supportive benefits rather than a cure-all. To incorporate more of this food that boosts your immune system into your diet, try mixing it into tea or even a latte.
It can also be added to many lunch and dinner recipes, especially traditional Indian food recipes, where turmeric is a staple. Those with iron deficiency should be mindful that turmeric may interfere with iron absorption when consumed in high amounts.
Turmeric is a Good Source Of:
- Curcumin
- Potassium
Recipes With Turmeric
3. Shellfish
Zinc is an important nutrient for immune health, and shellfish is a notable source. Zinc supports normal immune cell development and function, and including zinc-rich foods can help you meet your daily needs.
The type of shellfish does affect how much zinc you will get, with oysters having the most zinc (in fact, they have the most zinc of any food). Lobster and king crab are also good sources, followed by more commonly consumed shellfish, such as shrimp and clams. Shellfish also provides omega-3 fatty acids and antioxidants.
While dining out on shellfish can feel like a treat, it can also be a way to include more foods that boost the immune system as part of a varied diet. So if you’re looking for an excuse to splurge on lobster tail next time you go out, just tell your tablemates that good health is priceless!
Shellfish Are a Good Source Of:
- Omega-3
- Zinc
- Vitamin B12
- Vitamin A
- Vitamin D
- Protein
Recipes With Shellfish
- Linguine with Clam Sauce
- Fried Oysters
- Lobster Risotto
- Low Country Boil
- Seafood Linguine
- Grilled Shrimp Tacos
4. Citrus Fruits
You’ve definitely heard this one before. If you’ve ever had a cold you were desperate to get rid of (and who hasn’t?), you’ve probably tried snacking on orange slices — and there’s some merit to that. No one food that boosts the immune system can guarantee illness prevention or a fast recovery, but vitamin C-rich citrus is still one of the best foods to boost the immune system.
That’s because vitamin C helps immune cells function at their best and protects them from free radical damage, as explained by Harvard Health. This alone makes citrus fruits some of the healthiest fruits you can eat during flu season.
If you don’t have a sweet tooth, consider drinking a big glass of water mixed with the juice of a lemon for the same powerful vitamin C punch. If you're feeling a little under the weather, it's also a good idea to pair some lemon with one of the best teas for a sore throat, such as chamomile or green tea.
Citrus Fruits Are a Good Source Of:
- Vitamin C
- Vitamin A
- Folate
- Potassium
- Magnesium
Recipes With Citrus Fruit
5. Spinach
Vegetables haven’t shown up yet on this list of foods that boost the immune system, but that’s about to change. That's because leafy greens are among the healthiest vegetables to include when you want to support immune health.
Spinach is especially great for this purpose thanks to its high concentration of vitamin C, beta-carotene and folate. If you’ve never heard of folate, it’s a compound that the immune system needs to regulate its response to infection.
A study titled Vitamin B12, Folic Acid and the Immune System further explains how folic acid, along with B12, plays a crucial role in the healthy balance of the immune system. This alone shows how important it is to incorporate more folate-rich foods that boost the immune system into your diet, with eating more spinach and other leafy greens being a good way to do so.
Spinach Is a Good Source Of:
- Vitamin A
- Vitamin C
- Vitamin K
- Magnesium
- Beta-Carotene
- Folate
- Iron
Recipes With Spinach
- Wilted Spinach Salad
- Spinach Omelette
- Chia Seed Smoothie
- Vegan Artichoke and Spinach Dip
- Spinach Ravioli
6. Dark Chocolate
Chocoholics, rejoice: your favorite food might just help you! Dark chocolate can be enjoyed in moderation as part of a balanced diet, and it contains flavanols, which are antioxidant compounds that may support immune health.
Would you ever have guessed that chocolate could be a better-for-you snack that offers beneficial antioxidants linked to immune health? Choosing a healthy dark chocolate variety with 70% cacao or higher will provide more flavanols. Keep portions small, since excess sugar and saturated fat can outweigh potential benefits.
Dark Chocolate Is a Good Source Of:
- Flavanols
- Magnesium
- Fiber
- Iron
Recipes With Dark Chocolate
7. Sweet Potato
Sweet potatoes are frequently mentioned among foods that boost the immune system because they provide vitamin A, vitamin C and antioxidants like beta-carotene.
Vitamin A supports skin and mucous membranes, which are part of the body’s first line of defense. Sweet potatoes can be a nourishing comfort food that fits well into an eating pattern that supports immune health.
Sweet Potatoes Are a Good Source Of:
- Vitamin A
- Vitamin B6
- Vitamin C
- Beta-Carotene
- Manganese
- Potassium
- Fiber
Recipes With Sweet Potatoes
- Stuffed Sweet Potatoes
- Sweet Potato Black Bean Tacos
- Hasselback Sweet Potatoes
- Sweet Potato Pancakes
- Sweet Potato Toast
- Sweet Potato Hash Browns
8. Blueberries
Blueberries are rich in antioxidants and flavanols that help protect cells, including immune cells, from oxidative stress. While they’re often discussed for other potential health benefits that continue to be researched, blueberries are a flavorful fruit to include as part of a balanced diet that supports immune function.
Regardless of your reasons for eating them, blueberries are a win-win: no matter what the scope of their health benefits turns out to be in the future, they’re a smart choice to enjoy regularly for overall wellness and flavor.
Blueberries Are a Good Source Of:
- Vitamin C
- Vitamin E
- Folate
- Flavanols
Recipes With Blueberries
- Blueberry Compote
- Blueberry Crêpes
- Gluten-Free Blueberry Muffins
- Blueberry Waffles
- Lemon Blueberry Boba Popsicles
9. Sunflower Seeds
While unassuming, there are many health benefits associated with sunflower seeds. One notable benefit related to the topic of food that boosts the immune system is that sunflower seeds are very rich in a hard-to-get nutrient: selenium.
Selenium is a nutrient involved in immune system function as it helps regulate immune responses and supports antioxidant activity in the body. You may not make sunflower seeds a snack too often, but this food that boosts your immune system has a lot going for it — if you don’t know where to start, try throwing them into a salad for some extra crunch.
Interestingly, they are often ranked among the top foods that relieve stress as well, so sunflower seeds can be a convenient snack during busy or stressful days when you want something nourishing and simple.
Sunflower Seeds Are a Good Source Of:
- B Vitamins
- Vitamin E
- Magnesium
- Selenium
- Protein
- Fiber
Recipes With Sunflower Seeds
10. Mushrooms
How’s that for an unexpected food that boosts the immune system? It turns out that mushrooms contain various bioactive compounds that have been studied for their potential role in supporting immune health.
Some varieties, such as cremini and portobello, also provide selenium. As we've covered, selenium is involved in optimal immune response, making it a helpful nutrient to include as part of a diet that supports immune function.
While research is ongoing and findings vary by mushroom type, including mushrooms in your meals can add beneficial nutrients as part of a balanced eating pattern with foods that boost the immune system.
Mushrooms Are a Good Source Of:
- Riboflavin
- Copper
- Niacin
- Selenium
- Pantothenic Acid
Recipes With Mushrooms
- Portobello Mushroom Sandwich
- Keto-Stuffed Mushrooms
- Fried Oyster Mushrooms
- Mushroom Ragout
- Vegan Mushroom Soup
- Mushroom Tacos
- Portobello Mushroom Pizza
11. Chicken Soup
Your favorite sick-day food can offer warmth, comfort and nutrients like protein, zinc and vitamin B6 that support immune function. One reason that chicken is a great food that strengthens your immune system is that it’s full of lean protein, along with nutrients like zinc and vitamin B6, which support immune function.
Chicken soup is also warm, soothing and can help with hydration when you're not feeling well. You may have thought that the benefits of chicken soup for a cold were just an old wives’ tale, but think again! Chicken soup can offer you much more than just warmth and comfort.
It's also pretty easy to make and, depending on what ingredients you use, can be a great choice for those looking for cheap and healthy meals. Homemade or low-sodium broth is a good choice to help keep sodium in check.
Chicken Soup Is a Good Source Of:
- Vitamin B6
- Iron
- Zinc
- Protein
Chicken Soup Recipes
- Chicken Gnocchi Soup
- Instant Pot Chicken Tortilla Soup
- Greek Lemon Chicken Soup
- Chicken Tortellini Soup
12. Almonds
Grab a handful as a snack, slice them up and toss them into your salad — whatever you like to do with almonds, they’re another food that boosts the immune system. Almonds provide vitamin E, an antioxidant that supports the immune system. A small daily serving can help you meet your vitamin E needs.
Furthermore, almonds' fiber content also contributes to gut health, which is intrinsically connected to overall immune function. Clearly, it’s a healthy snack for your immune system! Thus, eating a handful of this so called "superfood" is an easy way to get an immune-boosting nutrient in your diet.
Almonds Are a Good Source Of:
- Vitamin E
- Magnesium
- Fiber
- Protein
Recipes With Almonds
13. Bell Peppers
Bell peppers, like many red and orange fruits and vegetables, are high in vitamin A and beta-carotene, two nutrients that support immune function. But sweet peppers like bell peppers are most notably a rich source of vitamin C, giving you yet another alternative to citrus if you just can’t take another glass of orange juice.
Think of this crunchy, colorful food as a reliable way to help your body stock up on the essentials. Plus, this food that boosts the immune system also has small amounts of folate and Vitamin B6, adding a little extra nutritional goodness to every bite.
Bell Peppers Are a Good Source Of:
- Vitamin A
- Vitamin B6
- Vitamin C
- Folate
Recipes With Bell Peppers
14. Broccoli
In addition to many other well-documented health benefits, broccoli is a food that boosts your immune system. Vitamin C is probably the nutrient most associated with the immune system, and for good reason. But it’s also almost always associated with fruits like citrus and strawberries.
Did you know that cruciferous vegetables like broccoli are great sources of vitamin C, too? It’s true! A cup of broccoli contains about 88 milligrams of vitamin C, according to the USDA, which exceeds most people's daily recommended amount.
This figure alone might keep you from reaching for yet another orange when searching for food that strengthens the immune system. Broccoli is additionally one of the healthiest cheap foods, making it one of many budget-friendly foods that strengthen the immune system that's easy to incorporate into your diet without breaking the bank.
Broccoli Is a Good Source Of:
- Vitamin A
- Vitamin C
- Vitamin K
- Folate
Recipes With Broccoli
- Romanesco Broccoli Trees
- Keto Beef and Broccoli
- Broccoli Pasta
- Broccoli Bacon Salad
- Shrimp and Broccoli
15. Beans
Beans are best known for their impact on your digestion, and that goes hand-in-hand with immunity. Why? Gut health is closely connected with immune function, and beans have earned their reputation for being great for digestion.
Whether you like green beans with your steak, a side of pinto beans with your tacos or just a hearty soup loaded with mixed beans, they’re one of the best foods to boost your immune system.
Beans Are a Good Source Of:
- B Vitamins
- Folate
- Fiber
- Iron
- Protein
Recipes With Beans
- Red Chili
- Refried Black Beans
- Instant Pot Baked Beans
- Jamaican Rice and Beans
- White Bean and Kale Soup
16. Kefir
You’ve probably heard of probiotics by now, especially if you've been researching how to strengthen the immune system. These helpful bacteria are found in most types of yogurt as well as kefir, a fermented, dairy-based healthy drink.
Probiotics are well-known for their role in healthy digestion, but did you know that they’re great for your immune system, too? Since much of the immune system is connected to the gut, including probiotic foods like kefir can be a helpful part of a diet that supports immune function.
Kefir has more live cultures than yogurt, so while plain yogurt is still a good food to boost the immune system, kefir is a convenient option if available. It's also pretty easy to incorporate into your daily routine, whether that involves adding kefir to your healthy breakfast meal plan or having it as a snack.
Kefir Is a Good Source Of:
- B Vitamins
- Probiotics
- Calcium
- Protein
17. Garlic
Anyone who loves to cook with a good amount of garlic will be pleased to learn that it's one of the top foods to boost the immune system. This popular ingredient contains sulfur compounds, including allicin, which have been studied for potential antimicrobial and antioxidant effects. While research is still developing, garlic can add flavor and may offer supportive benefits as part of a varied diet with foods that boost the immune system.
Additionally, antioxidants in garlic help to reduce oxidative stress, which can support overall immune system functioning and resilience. Therefore, next time you're on the fence about adding an extra clove of garlic to your recipe, remember that doing so may boost your immune system!
Garlic Is a Good Source Of:
- Vitamin A
- Vitamin C
- Allicin
- Manganese
- Selenium
- Copper
Recipes With Garlic
Can Foods Boost the Immune System?
We have one big caveat to make before we get started: the technical answer to this question is no. There is no one food that boosts the immune system on its own, so sadly, an apple a day won’t actually keep the doctor away.
A balanced diet that includes foods rich in nutrients that support immune function is more effective than relying on any one ingredient. This is because the immune system relies on a vast supply of specific nutrients — like vitamin C, zinc and protein — to function effectively.
Foods that boost the immune system are recommended because they are rich sources of these essential nutrients, along with beneficial bioactive components, such as omega-3 fatty acids and probiotics, that help maintain overall immune health. Along with eating a variety of foods that boost the immune system, sleep, hydration and movement also play key roles in supporting immune health.
Learn To Cook With Immune-Boosting Foods
Some foods that boost the immune system require no preparation at all, making them easy to eat more of. But for others, you might not know where to start.
If you’re a novice with mushrooms or you don’t quite know what to do with a sweet potato, why not trust an expert to teach you how best to cook the foods that boost your immune system?
If cooking classes near you are offered, you’ll have the chance to learn new dishes hands-on with the guidance of a professional chef. If not, healthy online cooking classes are an option — and you’ll be able to learn in the comfort and familiarity of your own kitchen.
When in doubt, ask an expert how to make the best of the foods that boost the immune system. Doing this will also help you to pick up some new culinary tips and tricks, allowing you to expand your repertoire of healthy recipes even more.
Although there’s no magic food that’ll guarantee a robust immune system, food absolutely plays a role in our bodies’ ability to fight off infection. These 17 foods are a great start, but remember, what makes these foods immune superstars is the nutrients they contain.
Keep your eyes open for other foods with similar nutritional profiles for even more options. And what’s truly most important is eating a balanced diet with lots of variety. Staying healthy through peak cold-and-flu season can be tough, but eating in a way that supports immune health doesn’t have to be.
For even more ways to explore your favorite foods, check out other activities happening on Cozymeal.
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