10 of the Best Foods to Support Immune Function

Your immune system is how your body fights off illness and heals itself. The foods you eat have a direct impact on your immune health. Adding certain foods to your diet supplies your body with the nutrients it needs to support immune cell production and function. Here are some of the best foods to support immune function that you should incorporate into your diet.

1. Citrus Fruits

Some of the most well-known foods for immune function are citrus fruits such as oranges, lemons, limes, grapefruits, and tangerines. These fruits are high in vitamin C, which can help improve your immune health by increasing the production of white blood cells. You can eat these fruits on their own, squeeze their juices into your food and drinks, or blend them into a fruit smoothie.

2. Berries

Adding berries to your diet can help improve your immune health. Blueberries, blackberries, goji berries, açaí berries, and others are packed with vitamins, minerals, and antioxidants that are essential for optimal immune function. Antioxidants in particular are important for reducing inflammation and protecting cells from damage, which may help prevent the development of certain chronic diseases.

3. Nuts & Seeds

Nuts and seeds such as almonds, walnuts, sunflower seeds, flaxseeds, etc., contain many vitamins and minerals that help regulate and maintain immune function. These include vitamin E, magnesium, vitamin B6, phosphorus, and selenium. Try adding a handful of nuts and seeds to your daily diet. You can eat them on their own as a snack or sprinkle them on foods like salads and oatmeal to add immune-boosting nutrients to your meals.

4. Fish

Fish such as salmon, tuna, and mackerel contain high levels of omega-3 fatty acids. These healthy fats are known to increase white blood cell activity, which helps your immune system fight off infection. In addition to immune function, they also support heart and brain health. If you don’t like fish, you can try taking fish oil supplements to increase your omega-3 intake.

5. Leafy Greens

Leafy green vegetables such as kale, spinach, and collard greens contain high levels of vitamin C as well as beta-carotene and antioxidants. Each of these nutrients helps to support immune function and increase your body’s infection-fighting ability. Beta-carotene is especially important, as your body converts it into vitamin A, an anti-inflammatory vitamin that helps your antibodies respond to pathogens.

6. Brightly Colored Vegetables

Red bell peppers, carrots, and other brightly colored vegetables are rich in vitamin C and beta-carotene. In fact, red bell peppers contain nearly three times as much vitamin C as oranges. Vitamin C and beta-carotene are both essential for immune function, and they also support healthy skin and eyes. Add these vegetables to salads or dip them in hummus for a nutritious snack.

7. Fermented Foods

Fermented foods such as yogurt, kombucha, tempeh, kimchi, sauerkraut, and certain cheeses contain live cultures known as probiotics. Consuming probiotics supports a healthy balance of good bacteria in your gut and can help stimulate the immune system. This gut microbiome also acts as an extra barrier to fight off harmful bacteria and fungi.

8. Olive Oil

Olive oil is high in healthy fats that are good for your heart, brain, and immune system. Its ability to reduce inflammation in the body can help support immune function so your body can more effectively fight off disease. Olive oil is a healthy alternative to butter when cooking, and it can also be used to make a tasty, healthy salad dressing.

9. Poultry

Poultry, including chicken and turkey, is high in vitamin B6 and zinc, both of which are important for immune function. Vitamin B6 is known to reduce inflammation and is essential for the production of new red blood cells. Zinc helps maintain the lymphatic system and promotes the production of white blood cells. Other proteins that are high in zinc include shellfish, red meat, and beans.

10. Spices

Ginger, turmeric, and garlic contain compounds that are known for their immune-boosting abilities. Ginger may help decrease inflammation, reduce chronic pain, and help with nausea. Turmeric has anti-inflammatory and anti-microbial properties to help fight infection and disease. Garlic can stimulate white blood cell response, boost the production of T-cells, and reduce levels of stress hormones to keep your immune system functioning properly.

These are some of the best foods to support immune function. If you need help finding recipes that incorporate these immune-boosting foods, take a look at our collection of healthy recipes that taste great and can help restore health and vitality.