30 Best Immune-Boosting Foods To Add To Your Diet

Having a well-functioning immune system is important for overall wellbeing. While eating specific foods is unlikely to “boost” your immune system if it’s already working well, certain nutrients support normal immune function, and eating a varied diet can help you meet your needs for those nutrients. Here are 30 nutrient-rich foods to include in your diet:

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Citrus Fruits

Citrus fruits are high in vitamin C. A vitamin C deficiency may affect normal immune function, and eating citrus fruits can help you meet your vitamin C needs (22). Examples of citrus fruits include oranges, grapefruits, lemons, and limes.

Berries

Berries are high in antioxidants, which help protect your cells from oxidative stress (13). Blueberries, in particular, are known for their antioxidant content, but all berries are great to include in your diet.

Yogurt

Yogurt is high in probiotics, which can support normal immune function. Probiotics are beneficial bacteria that can support gut health (22). Since the gut is associated with many immune processes, supporting gut health may also support overall immune function.

Garlic

Garlic is often described as having antimicrobial properties and is commonly used in cooking for its flavor. It contains compounds such as allicin and sulfur-containing compounds, which have been studied for potential antimicrobial effects (22).

Broccoli

Broccoli is high in vitamin C and antioxidants, which support normal immune function. It’s also rich in fiber, which can help support gut health (12).

Mushrooms

Mushrooms are a good source of selenium, a mineral that supports normal immune function (12). For vegans looking for a meat substitute, mushrooms are a good option because they contain protein as well.

Spinach

Spinach is high in vitamin C, vitamin E, and antioxidants, which can support normal immune function. It’s also a good source of iron, which supports oxygen transport in the body (18).

Salmon

Salmon is high in omega-3 fatty acids, which are important nutrients that have been studied for their role in supporting a balanced inflammatory response. Like most fatty fish, salmon is also a good source of protein (20).

Tomatoes

Tomatoes are a good source of lycopene, an antioxidant that has been studied for its role in overall health. They also contain vitamin C and other antioxidants that support overall wellbeing (1).

Tea

Tea is high in antioxidants, which support overall wellbeing. Green, black, and white tea all contain antioxidants and polyphenols, and preliminary lab studies have explored catechins in green tea in relation to immune-related processes (22).

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Nuts

Nuts are a good source of vitamin E, which supports a normal immune function. They also contain healthy fats and protein, which can help you feel satiated and maintain steady energy. Almonds, peanuts, and cashews are all good options (13).

Quinoa

Quinoa is a good source of protein and antioxidants, which support normal immune function. It is also high in fiber, which can help support gut health (21).

Sweet Potatoes

Sweet potatoes are high in beta-carotene, an important antioxidant. They are also a good source of fiber, vitamin C, and other antioxidants (13).

Oats

Oats are a good source of fiber, which can support gut health and, in turn, support normal immune function. They are a great substitute for less nutrient-dense breakfast options like sugary cereals (23).

Pumpkin

Pumpkin is high in beta-carotene, vitamin C, and other antioxidants, which can support normal immune function. It is also a good source of fiber, making it a great option for breakfast or as a snack (16).

Poultry

Poultry is a good source of protein, zinc, and selenium, which support normal immune function (19). Turkey, chicken, and duck are all good options.

Beans

Beans are high in antioxidants and zinc, which support normal immune function. They are also rich in fiber that supports gut health (13).

Avocado

Avocado is high in healthy fats known as monounsaturated fats, which support overall health in many ways (14).

Eggs

Eggs are a good source of protein and selenium, which support normal immune function (9).

Chicken Soup

Chicken soup can contribute zinc to your diet. Getting enough zinc supports normal immune function, and a varied diet can help you meet your zinc needs (19).

Dark Chocolate

Dark chocolate is high in antioxidants, which support overall wellbeing (7).

Cottage Cheese

Cottage cheese is a good source of protein and vitamin B12, which support normal immune function (5).

Cloves

Cloves are sometimes described as having antimicrobial properties and have been studied for potential antimicrobial effects (3).

Cinnamon

Cinnamon is high in antioxidants, which support overall wellbeing (2).

Ginger

Ginger is often described as having anti-inflammatory properties and has been studied for its role in supporting a balanced inflammatory response (12).

Cranberries

Cranberries are high in antioxidants and vitamin C, which can support normal immune function (6).

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Apple Cider Vinegar

Apple cider vinegar contains antioxidants and has been studied for potential antimicrobial properties (12).

Flaxseed

Flaxseed is a good source of omega-3 fatty acids, which have been studied for their role in supporting a balanced inflammatory response (8).

Fermented Foods

Fermented foods are high in probiotics, which can support gut health and, in turn, support normal immune function. They include kimchi, sauerkraut, and yogurt (22).

Olive Oil

Olive oil is high in antioxidants and healthy fats and can support overall wellbeing (26).

Foods To Limit For Immune Support

Some foods are often recommended to limit for overall wellbeing and to support normal immune function:

• Sugar – High sugar intake is often associated with poorer diet quality and may affect overall wellbeing (11).
• Processed foods – Many ultra-processed foods can be high in saturated fats, sodium, and added sugars, which may negatively affect overall wellbeing when eaten frequently (11).
• Alcohol – Excess alcohol intake may affect normal immune function and overall wellbeing (11).
• Fried foods – Fried foods are often high in saturated fats and calories, and frequent intake may be associated with higher cardiovascular risk (4).
• Red meat – Red meat can be high in saturated fat, and higher intakes are often associated with increased cardiovascular risk. Some research also links higher intakes of processed and red meat with certain long-term health risks. Moderation is key (4).

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Other Ways To Support Your Immune System

While diet plays a large role in overall wellbeing, there are other ways you can support normal immune function as well. These include:

Avoiding Smoking

Smoking can negatively affect overall wellbeing and is associated with increased risks (11).

Avoiding Alcohol

Excess alcohol intake can also negatively affect overall wellbeing and may affect normal immune function (11).

Staying Hydrated

Drinking enough fluids, especially water, supports normal body functions and overall wellbeing (22).

Getting Enough Sleep

Not getting enough sleep may affect normal immune function. Many adults aim for around 7–8 hours of sleep per night (27).

Exercising

Regular physical activity supports overall wellbeing and can support normal immune function (15).

Reducing Stress

High stress levels can affect overall wellbeing and may impact normal immune function over time. Finding practical ways to manage stress in daily life can be helpful (24).

Some helpful tips include yoga, meditation, and deep breathing exercises.

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Practicing Oral Hygiene

Good oral hygiene is important for overall health and comfort. Make sure to brush your teeth and floss regularly.

Practicing Correct Hand-Washing

Our hands come into contact with many different types of germs on a daily basis. Washing your hands regularly and properly supports everyday hygiene.

The Bottom Line

There are many ways you can support normal immune function through diet and lifestyle habits. By incorporating some of the foods and tips listed in this article, you can support overall wellbeing and help your body maintain its normal immune function.