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 nasty bug from school, you might find yourself wondering if there are foods that boost the immune system.
We’ve all heard that eating oranges will fend off a cold, but is that true? And what other foods that boost the immune system might be out there? As it turns out, there are plenty.
So, for your best chance of beating the midwinter flu, consider working these 17 immune-boosting foods into your diet.
Jump to Section
- 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 a great choice among foods that strengthen your immune system because it packs a huge dose of not one, but two immunity-boosting nutrients: omega-3 fatty acids and zinc.
Omega-3s help your body to fight inflammation, which in turn creates a stronger and more effective immune response when you come into contact with pathogens. Another benefit of salmon is that it's not only high in omega-3 fatty acids but also low in mercury, as explained by Julia Zumpano, RD, LD, via the Cleveland Clinic.
The presence of zinc in salmon is also important. Zinc is a common nutrient found in foods that boost the immune system because it’s a key component of several types of immune cells that your body uses to fight infections.
Salmon and other types of healthy fish are, therefore, some of the best things to stock up on if you want to eat more foods that boost the immune system. Additionally, salmon is a great meal prep protein, making it easy to cook meals in advance as part of your diet to strengthen the immune system.
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-boosting benefits of turmeric, the yellow spice that’s been all the rage in health-food circles lately. Turmeric is rich in curcumin, a compound that may help your immune system fight inflammation, according to sources like the Linus Pauling Institute at Oregon State University.
What’s more, certain compounds in turmeric may neutralize harmful compounds called free radicals in sunlight and air pollution that can damage your cells, including those involved in your immune system’s response to infection.
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.
While it has anti-inflammatory properties, there's a chance that turmeric inhibits iron absorption. Therefore, those who suffer from an iron deficiency may want to research this food that can support the immune system a little more before adding it to their diet.
Turmeric is a Good Source Of:
- Curcumin
- Potassium
Recipes With Turmeric
3. Shellfish
Zinc is one of the most important nutrients for your immune system, but it can be hard to get. Conveniently, many foods that boost the immune system are zinc-rich. We have already covered salmon as a good source of zinc, and shellfish is another top food to eat to get your zinc in.
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.
Any food high in zinc can support healthy immune cells. As with oily fish like salmon, shellfish is also rich in omega-3 fatty acids and antioxidants.
So if you’re looking for an excuse to splurge on lobster tail next time you go out to eat, just tell your tablemates that good health is priceless; you’re simply loading up on foods that boost the immune system!
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 you can eat if you want to ramp up your immunity.
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 beat flu season! Not only is dark chocolate a deceptively healthy snack in moderation, but it also contains antioxidant compounds called flavanols that contribute to a stronger immune response.
Would you ever have guessed that chocolate was a food that boosted the immune system? It’s the perfect excuse to go out and treat yourself to a nice, healthy dark chocolate bar.
Just keep in mind to choose a low-sugar option, opting for 70% cacao or higher. Also, ensure that you only eat a few pieces at a time. While flavanols support immunity, excess sugar and saturated fat that can be found in dark chocolate can counteract the benefits.
Dark Chocolate Is a Good Source Of:
Recipes With Dark Chocolate
7. Sweet Potato
Sweet potatoes are a powerhouse among foods that boost the immune system, containing vitamin A, vitamin C and various important antioxidants like beta-carotene. Eating sweet potatoes will promote healthy immune cells, wound healing and reduced inflammation.
Interestingly, many orange foods have these qualities — keep an eye out for a few more on this list! So on a cold winter evening, a warm baked sweet potato is both comforting and nourishing as your body prepares to fight off the next bug that goes around.
Sweet Potatoes Are a Good Source Of:
- Vitamin A
- Vitamin B6
- Vitamin C
- 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
You may have heard that eating blueberries is a safeguard against memory loss. And while more research is needed on that topic, what we know for sure is that blueberries should be counted among the foods that boost the immune system.
They’re rich in antioxidants and flavanols, which help to reduce inflammation and protect your immune cells from being damaged by free radicals. So if you’ve worn oranges out and you’re looking for a fruit to snack on, blueberries are a great bet.
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, you’ll be better off for having eaten them.
Blueberries Are a Good Source Of:
- Vitamin C
- Vitamin E
- Folate
Recipes With Blueberries
- Blueberry Compote
- Blueberry Crêpes
- Gluten-Free Blueberry Muffins
- Blueberry Waffles
- Lemon Blueberry Boba Popsicles
9. Sunflower Seeds
Sunflower seeds are an important food that boosts the immune system because they are very rich in a hard-to-get nutrient: selenium. Most frequently found in nuts and seeds (with the exception of eggs), selenium is involved in immune response in two ways.
First, it regulates immune response, curbing inflammation when there’s no infection to fight. Second, it’s involved in signaling your immune cells to respond to a threat, so a selenium deficiency is a pretty big problem for your immune response.
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.
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 have strong anti-viral properties, helping your immune system to prevent and fight off viral infections like flu and colds. That’s thanks to the many bioactive compounds mushrooms contain, which all do their part to bolster your immune system.
What’s more, the cremini and portobello varieties are good sources of selenium. While every variety of mushroom has slightly different nutritional content, you can count on mushrooms in general to be one of the best foods that boost the immune system.
Mushrooms Are a Good Source Of:
- Riboflavin
- Copper
- Niacin
- 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 might actually have immunity-boosting properties thanks to the power of poultry. One reason that chicken is a great food that strengthens your immune system is that it’s full of lean protein, which gives your body energy, but the benefits to your immune system are more specific than that.
Firstly, poultry is high in zinc, so eating chicken helps your body to grow healthy immune cells. Secondly, chicken is a good source of vitamin B6, which is necessary for the production of white blood cells — those are the ones that fight infections.
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.
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. That’s because a single serving of almonds fulfills your entire recommended daily intake of vitamin E, which plays a critical role in immunity.
Among other things, Vitamin E helps to grow and protect immune cells, moderates communication between cells and can help signal your immune system to stop producing an inflammatory reaction.
Clearly, it’s a critical nutrient for a healthy immune system! Thus, almonds are an easy way to get an immune-boosting nutrient in your diet.
Recipes With Almonds
13. Broccoli
In addition to its near-countless other 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 serving of broccoli contains about 84% of your recommended daily vitamin C intake, a figure that might keep you from reaching for yet another orange.
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
14. Bell Peppers
Bell peppers, like many red and orange fruits and vegetables, are high in vitamin A and beta-carotene, two immunity-boosting nutrients. 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. This food that boosts the immune system also has smaller amounts of folate and Vitamin B6.
Bell Peppers Are a Good Source Of:
- Vitamin A
- Vitamin B6
- Vitamin C
- Folate
Recipes With Bell Peppers
15. Beans
Beans are best known for their impact on your digestion and that goes hand-in-hand with immunity. Why? A healthy gut means a healthy immune system, 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 beans, they’re one of the best foods to boost your immune system.
Recipes With Beans
- Red Chili
- Refried Black Beans
- Instant Pot Baked Beans
- Jamaican Rice and Beans
- White Bean and Kale Soup
16. Yogurt
You’ve probably heard of probiotics by now. These helpful bacteria found in most types of yogurt are well-known for their role in healthy digestion, but did you know that they’re great for your immune system, too?
Probiotics support a healthy gut, which in turn supports a healthy immune system, and yogurt is one of the richest and easiest-to-eat sources of them.
Get those helpful gut bacteria in line and you’ll be better able to fight the bad ones coming in from outside! Plus, if you’re not a big fan of yogurt for breakfast or a snack, there are tons of ways to incorporate this food that boosts the immune system into other dishes, such as yogurt-marinated chicken.
17. Olive Oil
When it comes to holistic health, few approaches to food come close to the Mediterranean diet. It’s been shown to positively impact nearly every aspect of your health and you can’t talk about the Mediterranean diet without mentioning olive oil.
It shouldn’t be surprising that olive oil is one of the top foods to boost the immune system. Olives have anti-inflammatory properties, helping to regulate and strengthen your immune response.
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. What will do that is a healthy, balanced diet incorporating foods that are rich in nutrients that your immune system needs.
If you’re looking for foods that strengthen your immune system, you’ll want to try a combination of these 17 immune-boosting foods. You can’t neglect the importance of proper hydration, adequate sleep or regular exercise: you’ll need all three and a diet full of foods that boost the immune system in order to maintain strong immunity.
This is because foods that boost the immune system rely on a ton of nutrients to stay in working order. The reason these foods that boost the immune system are recommended is because they contain a range of nutrients, like omega-3 fatty acids, vitamin C or probiotics. To maximize your immunity, try eating a wide variety of the immune-boosting foods on this list.
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.
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. Avoiding the bug going around town can be hard, but eating for a healthy immune system doesn’t have to be.
For even more ways to explore your favorite foods, check out other activities happening on Cozymeal.
FOOD FOR THOUGHT?
Join the conversation.