9 Fruits and Vegetables That Can Help Support Immune Health

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When cold and flu season rolls around, immune health tends to move to the front of everyone’s mind. But the truth is, supporting your immune system matters year-round. And while many people reach for supplements such as vitamin C or zinc, plenty of the nutrients linked to immune support can be found in the produce aisle.

Fruits and vegetables naturally deliver a range of immune-supporting nutrients that help the body defend itself against the bacteria and viruses that can make us sick. Below are some of the best fruits and vegetables to include for immune health, along with easy ways to enjoy them throughout the year.

Key Nutrients That Support Immune Health

“Eating a well-balanced diet rich in a variety of fruits and vegetables is an important component of supporting immunity,” says Colette Micko, RDN, a registered dietitian at Top Nutrition Coaching. That’s because many fruits and vegetables fit the profile of an immune-supportive food. “An immune-boosting food is one that is both hydrating, and rich in vitamins, minerals, and phytochemicals (chemical compounds found in plants),” Micko says.

Water

Water supports nearly every system in the body, including the immune system. One reason is that it helps with waste removal and detoxification, which can assist in flushing out unwanted pathogens. It also helps keep protective tissues in the skin, eyes, mouth, and nose moist and healthy, giving the body an important first line of defense against harmful microorganisms.

Fiber

One of the body’s most important immune regulators is the gut microbiome, a community of more than a trillion microorganisms living in the large intestine. The gut microbiome has been linked to a range of chronic conditions, from type 2 diabetes and heart disease to eczema, as well as acute illnesses like colds and flu. Fiber, especially soluble fiber, acts as a prebiotic that feeds beneficial gut bacteria and helps keep the microbiome strong and functioning well. Whole fruits and vegetables naturally provide some soluble fiber, and some are especially high in it.

Vitamins

Several vitamins contribute to healthy immune function, with vitamins A, B6, C, D, and E among the most important. These nutrients help support immunity in part through their antioxidant effects. Antioxidants help reduce inflammation and combat oxidative compounds such as free radicals, which can contribute to illness.

Minerals

Important immune-supporting minerals include zinc, iron, and selenium. “Minerals such as zinc help to support the growth and normal functioning of our immune cells while selenium boosts white blood cell production,” says Micko. Zinc and selenium also function as antioxidants in the body.

Plant Compounds

“There are specific compounds found in fruits and vegetables called phytonutrients that help reduce the chances of viruses and bacteria multiplying in your body,” Micko says. Scientists have identified more than 10,000 of these bioactive plant compounds, many of which act as immunomodulators that reduce inflammation and help target free radicals. Whenever you eat plant foods, including fruits and vegetables, you’re taking in a wide range of these compounds. “These phytonutrients are what give fruits and vegetables their color and smell (different colors represent different antioxidants and phytochemicals) which is why ‘eating the rainbow’ is important for optimizing immune health,” Micko adds.

Top Fruits and Vegetables for Immune Health

All fruits and vegetables contribute to immune support through their water, fiber, and phytonutrient content. Still, some stand out thanks to especially strong combinations of nutrients. Here are nine of the best fruits and vegetables for immune health to keep on your menu all year long.

Red Bell Peppers

“Red bell peppers are a great source of vitamins C and E. Just half a cup of sliced red bell peppers provides more than 100% of the recommended daily amount of vitamin C,” says Micko. These mildly sweet peppers are also packed with water, fiber, and plant compounds. They work well in stir-fries, salads, and pasta dishes.

Broccoli

This cruciferous vegetable is an immune-supporting standout thanks to its soluble fiber and its vitamin A, B6, and C content. It can also be used in many different dishes, from soups and stews to omelets, pasta, and rice recipes.

Grapefruit

Citrus fruits in general deserve a place on any immune-supporting food list, but grapefruit gets special attention for its high vitamin C content. One grapefruit contains well over 100% of your daily needs, along with soluble fiber, water, and vitamin A. It can be enjoyed simply with a spoon, or used to add bright, tangy flavor to salads, sauces, and baked goods.

Spinach

“Spinach is a rich source of antioxidants (specifically vitamins A, C, and E),” says Micko. It also provides iron. Combined with the fiber and plant compounds found in spinach, these nutrients make it a smart choice for anyone looking to support immune health.

Blackberries

Like citrus fruit, berries are generally excellent for immune support, but blackberries deserve a spotlight of their own. This dark berry is rich in water, vitamin C, and plant compounds, but its fiber content is especially notable. With eight grams per cup, blackberries can help support a healthy gut microbiome and, in turn, a strong immune system.

Avocado

Avocado is a strong source of plant compounds and vitamins C and E, making it a clear immune-supporting pick. It is also one of the best sources of soluble fiber, which supports both gut health and the immune system. Add this creamy green fruit to salads, wraps, sandwiches, burgers, eggs, spring rolls, and more.

Ginger

There’s a reason ginger shots have become so popular for immune support. “Ginger root contains a variety of antioxidants that help reduce inflammation and has natural antimicrobial and antibiotic properties to help ward off infection,” Micko explains. But you don’t need a shot to get the benefits. Fresh ginger can be cooked or baked into stir-fries, soups, rice dishes, proteins, and even sweet dishes such as sorbet, baked goods, cocktails, and mocktails.

Kiwi

Kiwi is another excellent choice for immune health because it is packed with fiber, plant compounds, water, and vitamins C and E. This tropical fruit works well in smoothies, fruit salads, chia pudding, and even savory marinades.

Garlic

Garlic is also rich in phytonutrients and earns a spot among immune-supporting produce. How you prepare it matters, though. “Crushed, chewed, or finely chopped garlic releases a chemical component called allicin that increases white blood cell production, making your immune system better equipped to fight infection,” says Micko, adding that regular garlic intake has been shown to reduce cold symptom duration and lower the risk of getting sick.

Nutrition Is Only One Part of the Immunity Equation

Eating a varied diet that includes these fruits and vegetables is an important way to help the body prevent and fight illness. Still, Micko notes that no single food or habit is enough on its own. “While nutrition is an important component of optimizing immune system function, it is just one piece of the puzzle,” she says. “Lifestyle factors such as adequate sleep, managing stress, regular physical activity, and minimizing alcohol also play a key role.”