In This ArticleView AllIn This ArticleNutrition & Immune HealthCitrus FruitsYogurtGarlicSweet PotatoesLeafy GreensAlmondsOther Tips
In This ArticleView All
View All
In This Article
Nutrition & Immune Health
Citrus Fruits
Yogurt
Garlic
Sweet Potatoes
Leafy Greens
Almonds
Other Tips
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Photo:Eating Well/Ali Redmond
Eating Well/Ali Redmond
With cold and flu season around the corner, building a strongimmune systemis essential for staying healthy and warding off illness. Research shows that eating a balanced diet filled with nutrient-rich foods is one of the best ways to support your immune health.
While no single food can magically boost immunity, certain foods provide nutrients that can help your immune system function at its best. Here, we’ll explore the impact of nutrition on immune health, reveal six of the best expert-recommended foods to support immune function, and share other lifestyle tips for optimal immune support.
7 Worst Foods for Your Immune System, According to a Dietitian
How Nutrition Impacts Your Immune System
Eating a healthy, well-balanced diet rich in vitamins, minerals and antioxidants can help keep your immune system rock-solid. Rather than “boosting” immunity, the goal is to supply your body with the essential nutrients to stay healthy, prevent illness and function its best.
According to the National Institutes of Health, the vitamins, minerals and antioxidants found in certain foods help bolster immune defenses and reduce inflammation, helping build a stronger foundation for excellent health.
Experts agree that a diet rich in nutrient-dense, whole foods is essential for optimal immune function.Sarah Schlichter, M.P.H., RDN,a registered dietitian at Bucket List Tummy, says, “Certain nutrients can activate immune and body functions and processes, making them work more efficiently. For example, vitamin C helps stimulate antibody formation to fight illnesses, while vitamin A aids in keeping tissues and skin healthy for protection from infections.”
“A balanced diet rich in immune-supporting nutrients supports optimal immune responses, helping the body respond effectively to daily stressors and potential infections,” says Trista Best, RD, a registered dietitian withBalance One Supplements.
1. Citrus Fruits
Citrus fruitslike oranges, lemons and grapefruits are excellent sources of vitamin C, which is an antioxidant that supports immune cell production and protects cells from oxidative stress.
“Vitamin C is key in immune function, particularly in producing and sustaining immune cells like lymphocytes and phagocytes,” explains Best. Citrus fruits also contain flavonoids that act as antioxidants and help combat free radical damage.
Get more citrus in your life with ourSkillet Lemon Chicken & Potatoes with Kaleor these deliciousCitrus Fruit Cups.
2. Yogurt
Yogurtis rich in probiotics, which are beneficial bacteria that can support gut health.Since around 70% to 80% of your immune cells reside in your gut, maintaining a healthy gut microbiome is crucial for immune function.
“Probiotics in yogurt help diversify the ‘good’ bacteria in your gut, creating a stronger defense against pathogens,” Schlichter explains. “For maximum immune support, opt for yogurt labeled with ‘live and active cultures’ and choose plain unsweetened varieties to avoid added sugars.”
Pair plain yogurt with fresh berries, like ourYogurt with Blueberries & Honey, or add kefir to smoothies with thisBerry-Kefir Smoothie.
3. Garlic
Garlichas been used for centuries in traditional medicine for its antimicrobial and anti-inflammatory properties.Garlic contains allicin, a sulfur-containing compound that studies suggest offers immune-support benefits.
“Garlic contains compounds like allicin that can help reduce the severity and duration of illnesses,” says Best. “It also contains sulfur compounds that support the body’s natural detoxification processes, indirectly aiding immunity.”
Incorporate fresh garlic into sauces, soups and marinades, like ourGarlic HummusorLemon-Garlic Vinaigrette.
4. Sweet Potatoes
Sweet potatoesare packed with beta carotene, a precursor to vitamin A, which is essential for proper immune function.“Vitamin A keeps tissues and skin healthy, which are critical barriers against infections,” explains Schlichter. “A single medium sweet potato offers more than the daily recommended value of vitamin A, along with fiber, potassium and vitamin C, making it a nutrient-dense choice for immune support.”
Need some recipe inspiration? Explore our collection ofHealthy Baked & Roasted Sweet Potato Recipes.
5. Leafy Greens
Leafy greenslike spinach, kale and Swiss chard are nutritional powerhouses that provide vitamins A, C and E—all of which support better immune health.Best says, “Leafy greens contain folate, a nutrient that supports cell production, including immune cells, and keeps our body’s defenses strong. The antioxidants in leafy greens protect cells from oxidative stress, while vitamin A promotes skin health, a primary line of defense against pathogens.”
Check out these19 Leafy Green-Packed Recipes That Aren’t Saladto get your daily dose of healthy greens in a new and tasty way.
6. Almonds
While a handful of almonds is a healthy immune-supporting snack, consider using almonds in recipes like ourRoasted Cauliflower Salad with Almonds, Olives & Fetaor theseCranberry-Almond Energy Balls.
Other Ways to Support Your Immune System
Beyond eating nutrient-dense foods like the ones listed above, these lifestyle factors can help support a healthy immune system.
The Bottom Line
Supporting your immune health involves more than eating one specific food or taking a supplement. A strong immune system requires a balanced diet rich in vitamins, minerals and antioxidants. Foods like citrus fruits, yogurt, garlic, sweet potatoes, leafy greens and almonds provide nutrients that help maintain a healthy immune system. Alongside these dietary choices, staying hydrated, exercising regularly, sleeping well and managing stress are all crucial lifestyle factors contributing to a robust immune system. Speak with your health care provider or a registered dietitian if you have any questions or concerns about your immune health.
20 Top Healthy Eating Habits, According to a Dietitian
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Munteanu C, Schwartz B.The relationship between nutrition and the immune system.Front Nutr. 2022;9:1082500. doi:10.3389/fnut.2022.1082500National Institutes of Health: Office of Dietary Supplements.Dietary Supplements for Immune Function and Infectious Diseases - Fact Sheet for Consumers.National Institutes of Health: Office of Dietary Supplements.Vitamin C - Fact Sheet for Consumers.Carr AC, Maggini S.Vitamin C and Immune Function.Nutrients. 2017;9(11):1211. doi:10.3390/nu9111211Ullah A, Munir S, Badshah SL, et al.Important Flavonoids and Their Role as a Therapeutic Agent.Molecules. 2020;25(22):5243. doi:10.3390/molecules25225243Hadjimbei E, Botsaris G, Chrysostomou S.Beneficial Effects of Yoghurts and Probiotic Fermented Milks and Their Functional Food Potential.Foods. 2022;11(17):2691. doi:10.3390/foods11172691Wiertsema SP, van Bergenhenegouwen J, Garssen J, Knippels LMJ.The Interplay between the Gut Microbiome and the Immune System in the Context of Infectious Diseases throughout Life and the Role of Nutrition in Optimizing Treatment Strategies.Nutrients. 2021;13(3):886. doi:10.3390/nu13030886Tesfaye A.Revealing the Therapeutic Uses of Garlic (Allium sativum) and Its Potential for Drug Discovery.ScientificWorldJournal. 2021;2021:8817288. doi:10.1155/2021/8817288Ansary J, Forbes-Hernández TY, Gil E, et al.Potential Health Benefit of Garlic Based on Human Intervention Studies: A Brief Overview.Antioxidants. 2020;9(7):619. doi:10.3390/antiox9070619National Institutes of Health: Office of Dietary Supplements.Vitamin A and Carotenoids - Fact Sheet for Health Professionals.Khalid W, Arshad MS, Ranjha MMAN, et al.Functional constituents of plant-based foods boost immunity against acute and chronic disorders.Open Life Sci. 2022;17(1):1075-1093. doi:10.1515/biol-2022-0104National Institutes of Health: Office of Dietary Supplements.Vitamin E - Fact Sheet for Health Professionals.Lewis ED, Meydani SN, Wu D.Regulatory role of vitamin E in the immune system and inflammation.IUBMB Life. 2019;71(4):487-494. doi:10.1002/iub.1976Barreca D, Nabavi SM, Sureda A, et al.A Source of Nutrients and Health-Promoting Compounds.Nutrients. 2020;12(3):672. doi:10.3390/nu12030672Centers for Disease Control and Prevention.Adult Activity: An Overview.Besedovsky L, Lange T, Haack M.The Sleep-Immune Crosstalk in Health and Disease.Physiol Rev. 2019;99(3):1325-1380. doi:10.1152/physrev.00010.2018Chu B, Marwaha K, Sanvictores T, et al.Physiology, Stress Reaction. 2024. In: StatPearls [Internet]. Treasure Island (FL).
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Munteanu C, Schwartz B.The relationship between nutrition and the immune system.Front Nutr. 2022;9:1082500. doi:10.3389/fnut.2022.1082500National Institutes of Health: Office of Dietary Supplements.Dietary Supplements for Immune Function and Infectious Diseases - Fact Sheet for Consumers.National Institutes of Health: Office of Dietary Supplements.Vitamin C - Fact Sheet for Consumers.Carr AC, Maggini S.Vitamin C and Immune Function.Nutrients. 2017;9(11):1211. doi:10.3390/nu9111211Ullah A, Munir S, Badshah SL, et al.Important Flavonoids and Their Role as a Therapeutic Agent.Molecules. 2020;25(22):5243. doi:10.3390/molecules25225243Hadjimbei E, Botsaris G, Chrysostomou S.Beneficial Effects of Yoghurts and Probiotic Fermented Milks and Their Functional Food Potential.Foods. 2022;11(17):2691. doi:10.3390/foods11172691Wiertsema SP, van Bergenhenegouwen J, Garssen J, Knippels LMJ.The Interplay between the Gut Microbiome and the Immune System in the Context of Infectious Diseases throughout Life and the Role of Nutrition in Optimizing Treatment Strategies.Nutrients. 2021;13(3):886. doi:10.3390/nu13030886Tesfaye A.Revealing the Therapeutic Uses of Garlic (Allium sativum) and Its Potential for Drug Discovery.ScientificWorldJournal. 2021;2021:8817288. doi:10.1155/2021/8817288Ansary J, Forbes-Hernández TY, Gil E, et al.Potential Health Benefit of Garlic Based on Human Intervention Studies: A Brief Overview.Antioxidants. 2020;9(7):619. doi:10.3390/antiox9070619National Institutes of Health: Office of Dietary Supplements.Vitamin A and Carotenoids - Fact Sheet for Health Professionals.Khalid W, Arshad MS, Ranjha MMAN, et al.Functional constituents of plant-based foods boost immunity against acute and chronic disorders.Open Life Sci. 2022;17(1):1075-1093. doi:10.1515/biol-2022-0104National Institutes of Health: Office of Dietary Supplements.Vitamin E - Fact Sheet for Health Professionals.Lewis ED, Meydani SN, Wu D.Regulatory role of vitamin E in the immune system and inflammation.IUBMB Life. 2019;71(4):487-494. doi:10.1002/iub.1976Barreca D, Nabavi SM, Sureda A, et al.A Source of Nutrients and Health-Promoting Compounds.Nutrients. 2020;12(3):672. doi:10.3390/nu12030672Centers for Disease Control and Prevention.Adult Activity: An Overview.Besedovsky L, Lange T, Haack M.The Sleep-Immune Crosstalk in Health and Disease.Physiol Rev. 2019;99(3):1325-1380. doi:10.1152/physrev.00010.2018Chu B, Marwaha K, Sanvictores T, et al.Physiology, Stress Reaction. 2024. In: StatPearls [Internet]. Treasure Island (FL).
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Munteanu C, Schwartz B.The relationship between nutrition and the immune system.Front Nutr. 2022;9:1082500. doi:10.3389/fnut.2022.1082500National Institutes of Health: Office of Dietary Supplements.Dietary Supplements for Immune Function and Infectious Diseases - Fact Sheet for Consumers.National Institutes of Health: Office of Dietary Supplements.Vitamin C - Fact Sheet for Consumers.Carr AC, Maggini S.Vitamin C and Immune Function.Nutrients. 2017;9(11):1211. doi:10.3390/nu9111211Ullah A, Munir S, Badshah SL, et al.Important Flavonoids and Their Role as a Therapeutic Agent.Molecules. 2020;25(22):5243. doi:10.3390/molecules25225243Hadjimbei E, Botsaris G, Chrysostomou S.Beneficial Effects of Yoghurts and Probiotic Fermented Milks and Their Functional Food Potential.Foods. 2022;11(17):2691. doi:10.3390/foods11172691Wiertsema SP, van Bergenhenegouwen J, Garssen J, Knippels LMJ.The Interplay between the Gut Microbiome and the Immune System in the Context of Infectious Diseases throughout Life and the Role of Nutrition in Optimizing Treatment Strategies.Nutrients. 2021;13(3):886. doi:10.3390/nu13030886Tesfaye A.Revealing the Therapeutic Uses of Garlic (Allium sativum) and Its Potential for Drug Discovery.ScientificWorldJournal. 2021;2021:8817288. doi:10.1155/2021/8817288Ansary J, Forbes-Hernández TY, Gil E, et al.Potential Health Benefit of Garlic Based on Human Intervention Studies: A Brief Overview.Antioxidants. 2020;9(7):619. doi:10.3390/antiox9070619National Institutes of Health: Office of Dietary Supplements.Vitamin A and Carotenoids - Fact Sheet for Health Professionals.Khalid W, Arshad MS, Ranjha MMAN, et al.Functional constituents of plant-based foods boost immunity against acute and chronic disorders.Open Life Sci. 2022;17(1):1075-1093. doi:10.1515/biol-2022-0104National Institutes of Health: Office of Dietary Supplements.Vitamin E - Fact Sheet for Health Professionals.Lewis ED, Meydani SN, Wu D.Regulatory role of vitamin E in the immune system and inflammation.IUBMB Life. 2019;71(4):487-494. doi:10.1002/iub.1976Barreca D, Nabavi SM, Sureda A, et al.A Source of Nutrients and Health-Promoting Compounds.Nutrients. 2020;12(3):672. doi:10.3390/nu12030672Centers for Disease Control and Prevention.Adult Activity: An Overview.Besedovsky L, Lange T, Haack M.The Sleep-Immune Crosstalk in Health and Disease.Physiol Rev. 2019;99(3):1325-1380. doi:10.1152/physrev.00010.2018Chu B, Marwaha K, Sanvictores T, et al.Physiology, Stress Reaction. 2024. In: StatPearls [Internet]. Treasure Island (FL).
Munteanu C, Schwartz B.The relationship between nutrition and the immune system.Front Nutr. 2022;9:1082500. doi:10.3389/fnut.2022.1082500
National Institutes of Health: Office of Dietary Supplements.Dietary Supplements for Immune Function and Infectious Diseases - Fact Sheet for Consumers.
National Institutes of Health: Office of Dietary Supplements.Vitamin C - Fact Sheet for Consumers.
Carr AC, Maggini S.Vitamin C and Immune Function.Nutrients. 2017;9(11):1211. doi:10.3390/nu9111211
Ullah A, Munir S, Badshah SL, et al.Important Flavonoids and Their Role as a Therapeutic Agent.Molecules. 2020;25(22):5243. doi:10.3390/molecules25225243
Hadjimbei E, Botsaris G, Chrysostomou S.Beneficial Effects of Yoghurts and Probiotic Fermented Milks and Their Functional Food Potential.Foods. 2022;11(17):2691. doi:10.3390/foods11172691
Wiertsema SP, van Bergenhenegouwen J, Garssen J, Knippels LMJ.The Interplay between the Gut Microbiome and the Immune System in the Context of Infectious Diseases throughout Life and the Role of Nutrition in Optimizing Treatment Strategies.Nutrients. 2021;13(3):886. doi:10.3390/nu13030886
Tesfaye A.Revealing the Therapeutic Uses of Garlic (Allium sativum) and Its Potential for Drug Discovery.ScientificWorldJournal. 2021;2021:8817288. doi:10.1155/2021/8817288
Ansary J, Forbes-Hernández TY, Gil E, et al.Potential Health Benefit of Garlic Based on Human Intervention Studies: A Brief Overview.Antioxidants. 2020;9(7):619. doi:10.3390/antiox9070619
National Institutes of Health: Office of Dietary Supplements.Vitamin A and Carotenoids - Fact Sheet for Health Professionals.
Khalid W, Arshad MS, Ranjha MMAN, et al.Functional constituents of plant-based foods boost immunity against acute and chronic disorders.Open Life Sci. 2022;17(1):1075-1093. doi:10.1515/biol-2022-0104
National Institutes of Health: Office of Dietary Supplements.Vitamin E - Fact Sheet for Health Professionals.
Lewis ED, Meydani SN, Wu D.Regulatory role of vitamin E in the immune system and inflammation.IUBMB Life. 2019;71(4):487-494. doi:10.1002/iub.1976
Barreca D, Nabavi SM, Sureda A, et al.A Source of Nutrients and Health-Promoting Compounds.Nutrients. 2020;12(3):672. doi:10.3390/nu12030672
Centers for Disease Control and Prevention.Adult Activity: An Overview.
Besedovsky L, Lange T, Haack M.The Sleep-Immune Crosstalk in Health and Disease.Physiol Rev. 2019;99(3):1325-1380. doi:10.1152/physrev.00010.2018
Chu B, Marwaha K, Sanvictores T, et al.Physiology, Stress Reaction. 2024. In: StatPearls [Internet]. Treasure Island (FL).
