12 Foods That May Support a Stronger Immune System

Foods such as fatty fish, citrus, and sunflower seeds may help you stay healthier and recover more quickly

When you feel under the weather, chicken soup and hot tea are often the first things you reach for. But can what you eat actually help you get better? And just as importantly, can it help you avoid getting sick in the first place?

“While no single food is a magic cure when you’re sick, eating a healthy diet full of vitamins and minerals that support your immune system can boost your immunity,” says registered dietitian Julia Zumpano, RD, LD. “This can help prevent illness and help you bounce back sooner when you do get sick.”

Zumpano shares foods that may help support immune function.

1. Fatty fish

Adding more omega-3 fatty acids to your diet can help keep your immune system functioning well. Fatty fish are a strong source of this anti-inflammatory fat, so consider eating:

• Albacore tuna
• Herring
• Mackerel
• Salmon
• Sardines
• Trout

“Low-grade or chronic inflammation can suppress immune function and increase the risk of disease,” says Zumpano. “This essential fat can support the function of your immune cells.”

2. Citrus fruits

You may have reached for orange juice when you were sick, hoping vitamin C would help fight off germs in your body.

Vitamin C, which may help shorten infections by supporting immune cell activity, is found in many citrus fruits, including:

• Oranges
• Lemons
• Limes
• Grapefruits

“Although OJ may sound appealing, it can be pretty high in sugar, especially if it’s not 100% fruit juice,” notes Zumpano. “Instead, consider adding fresh citrus into the mix: lemon, lime or orange slices in your water. You can also add fresh citrus to hot tea, half of a grapefruit as a snack, or a lemon dressing on a salad or to marinate chicken.”

3. Berries

Among fruits that may help support your immune system, berries are a smart pick. They’re rich in vitamin C, and research suggests that polyphenols in berries give them antiviral and antimicrobial qualities that may benefit immune health.

“Berries are one of the lowest sugar fruits that contain the most nutrients,” says Zumpano. “They’re a great way to keep your immune system in check all year long.”

4. Broccoli

You may remember childhood debates about eating broccoli, but your parents may have been onto something.

This stalky vegetable is packed with vitamins A, C, and E, and it’s also a good source of fiber. When it comes to immune support, though, its sulfur compounds deserve credit for helping produce glutathione.

Research shows that glutathione, an antioxidant, helps fight free radicals and reduces the damage they can do to your immune system.

5. Bell peppers

Bell peppers, especially yellow and red varieties, are surprisingly rich in vitamin C and contain about three times as much as an orange.

To add more of this immune-supporting food to your meals, try snacking on bell peppers or mixing them into salads and soups, Zumpano suggests.

6. Spinach

This leafy green is an excellent source of vitamin A, especially beta-carotene, which is known for supporting the body’s defense against infection. Spinach also provides folate, which may help strengthen immune function.

“Beyond mixing spinach into your salads, you can blend a handful into smoothies or make a heart-healthy spinach artichoke dip,” suggests Zumpano.

7. Yogurt

Because yogurt contains probiotics that support gut health by feeding beneficial bacteria, it makes sense that it may also help the immune system.

Research shows a connection between the immune system and the gut microbiome. They work together to help limit pathogens and strengthen immune responses.

“But before you go all-in on yogurt, make sure you consider how much added sugar it has and look for brands that use live, active cultures,” cautions Zumpano. “Greek yogurt is always a good bet.”

8. Almonds

Many people grab a handful of almonds as a quick, healthy snack. But almonds may also help protect against infection.

“Almonds contain vitamin E, a powerful antioxidant, and as the nut also contains healthy fats, it helps vitamin E to be absorbed by your body,” explains Zumpano.

A half-cup serving, or about 40 almonds, provides the recommended daily amount of vitamin E.

9. Sunflower seeds

Like almonds, sunflower seeds can be a good source of vitamin E, a nutrient associated with infection defense.

They also contain selenium, which may support the immune system in two ways.

“First, it triggers your immune system when there’s a risk; but second, it also tells your immune system when to slow down, protecting your body from chronic inflammation,” shares Zumpano.

10. Garlic

This pungent vegetable offers a number of health benefits, including heart support, and it’s also one of the foods that can help strengthen the immune system.

“Garlic may also boost your immune function thanks to allicin, which is linked to supporting the response of white blood cells that fight the flu or cold viruses,” says Zumpano.

11. Ginger

A staple in Asian and Indian cooking, ginger has also been used for centuries in Eastern medicine. There’s good reason for that: it contains vitamin C, magnesium, and potassium.

While it often appears in baked goods and warm drinks, ginger may also help ease inflammation and nausea while adding flavor to food and beverages.

“Ginger has many health benefits, probably most commonly known as a food that can help with nausea, but ginger also has anti-inflammatory and antioxidant effects,” notes Zumpano.

12. Turmeric

From curries to golden lattes, turmeric has long been part of everyday eating.

“The spice is touted for its ability to boost the immune system and act as an antiviral,” says Zumpano. “That’s due to the spice’s level of curcumin, which helps lessen inflammation and fights free radicals.”

How diet and nutrition affect your immune system

The typical American diet includes many foods that can promote inflammation. When the body is dealing with too much inflammation, the immune system has a harder time functioning well. An anti-inflammatory eating pattern, including the Mediterranean diet, emphasizes fruits and vegetables, whole grains, and lean proteins.

Zumpano also recommends limiting trans fats found in commercial baked goods, processed meats and cheeses, and packaged snack foods. Saturated fat from fatty cuts of meat and full-fat dairy products should be limited as well, since it can harm heart health and contribute to inflammation.

“Eating these immune-boosting foods and limiting ultra-processed foods year-round keeps your body in tip-top shape, so when cold and flu season comes around, you have a one-up on that cold,” she adds. “Remember, the benefits aren’t limited to this list; choose any and all whole foods that you enjoy and have access to.”

Key takeaways

Your immune system acts as your body’s defense against threats like the flu, so it helps to nourish it well. Many immune-supporting foods, such as fatty fish and citrus fruits, are easy to find in grocery stores and simple to work into everyday meals and snacks.

“There’s no doubt that a healthy diet improves your immunity to illness,” reiterates Zumpano. “What you put in your body is important for your overall health, including your immune system.”