10 Foods to Boost Your Immune System
It’s officially flu season, and it probably feels like everyone around you is getting sick. While there’s no single food that can magically prevent illness, what we eat does play an important role in how well our immune system functions. Including nutrient dense foods in our daily routine can help our bodies better defend itself against viruses and infections. Think of these foods as tools that support your immune system so it can do its job more effectively. And if you’re already feeling under the weather while reading this, don’t worry. Some of these same nutrients may also support a quicker, smoother recovery.
The 10 Immune-Boosting Foods
1. Grapefruit
Grapefruit, and other citrus fruits too, are rich in vitamin C. Vitamin C supports production of white blood cells which help fight infection. One medium grapefruit has over 100% of your daily vitamin C needs!
2. Garlic
Garlic contains allicin and sulfur compounds that have antibacterial and antiviral properties. If you can tolerate it, raw garlic contains more of these compounds.
3. Red bell pepper
Red bell peppers are packed with vitamin C and beta-carotene, both of which enhance immune function. A medium red bell pepper has about twice as much vitamin C as an orange!
Recipes with red bell pepper: butternut squash turkey chili, sheet pan chicken sausage and veggies
4. Berries
Berries contain polyphenols and anthocynanins which protect immune cells. They are also a source of vitamin C.
Recipes with berries: wild blueberry protein smoothie, raspberry chia jam
5. Ginger
Ginger has bioactive compounds like gingerol that have anti-inflammatory, antioxidant and anti-microbial properties. It can also reduce nausea and soothe the throat if you’re sick.
Recipes with ginger: cranberry ginger fizz mocktail
6. salmon
Rich in omega-3 fats which boost white blood cell activity and vitamin D which plays a critical role in our immune systems.
Recipes with salmon: sticky salmon rice bowls
7. Spinach
Spinach contains vitamin C and vitamin A, which both support immune cell function. Use raw in salads and smoothies, or cook into soups, stews, or stir fries.
Recipes with spinach: one-pot high protein tortellini soup
8. Shiitake
Shiitake mushrooms have compounds that activate immune responses and have antimicrobial effects. Use in soups or stews, stir fries, pasta dishes, or risotto.
Recipes with shiitake mushrooms: sticky salmon rice bowls
9. Yogurt
Yogurt, kefir, or cottage cheese with live active cultures contain beneficial probiotics to support your gut microbiome, which plays a critical role in our immune system. Choose a product with little to no added sugars.
Recipes with yogurt: spiced pear yogurt bowl
10. pumpkin seeds
Pumpkin seeds contain zinc, which is essential for immune function and fighting infection. They also have antimicrobial effects and are rich in vitamin E, to protect our immune cells. Sprinkle them on top of salads, yogurt bowls, or bake in granola.
Recipes with pumpkin seeds: maple pumpkin spice granola
At the end of the day, immune health is about consistency, not perfection. You don’t need to overhaul your life overnight, but gradually incorporating more of these foods into meals and snacks can make a meaningful difference over time. Pair them with regular physical activity, good hydration, and enough rest, and you’re giving your immune system the support it needs to function at its best. Whether you’re trying to avoid getting sick this season or you’re working your way back to feeling like yourself, including some of these 10 immune-boosting foods can go a long way.
