11 Foods That Boost Your Immune System Naturally

No single food can prevent you from getting sick. But a wide range of nutrients like vitamins C and D, zinc and antioxidants help keep your immune system strong. Filling your plate with colorful, nutrient-rich foods is one of the best ways to support your body’s natural defenses.

Citrus fruits are one of the foods best known for supporting the immune system. They’re full of vitamin C, which helps your body make white blood cells that protect against infections.

Common citrus fruits include:

• Oranges
• Grapefruits
• Lemons
• limes
• Mandarins

Vitamin C also acts as an antioxidant, protecting your cells from damage caused by free radicals. Free radicals are unstable molecules that can accumulate in the body and weaken the immune system.

Because your body does not make or store vitamin C, it is important to eat vitamin C-rich foods regularly, especially when you are sick.

Papaya is a tropical fruit rich in nutrients that support immune health. One small papaya provides more than 100% of your daily vitamin C needs. In addition to supporting your immune system, vitamin C is necessary for collagen production. Collagen is a protein that keeps your skin healthy and promotes wound healing.

Papaya is also rich in beta-carotene, a pigment that gives fruits and vegetables their red-orange color. Your body converts beta-carotene into vitamin A, which supports immune function and protects your cells from damage.

Oily fish are rich in omega-3 fatty acids and vitamin D. Omega-3 fatty acids help reduce inflammation. Studies suggest that these healthy fats may also support immune function by influencing how immune cells respond to infection.

Vitamin D can help immune cells fight viruses and bacteria more effectively.

Here are some examples of fatty fish:

• Salmon
• Sardines
• Mackerel
• Trout

Leafy greens are full of nutrients that support the immune system, including vitamins A, C and E and folate. These nutrients help your immune system respond to infections and reduce inflammation in the body.

Here are examples of leafy greens:

• Spinach
• Kale
• Green cabbage
• Romaine lettuce

Be sure to wash leafy greens well under cold running water before eating to remove dirt and bacteria that could make you sick.

Yogurts containing live, active cultures are a source of probiotics, which are beneficial bacteria that help keep your gut healthy. These probiotics can promote the growth of immune cells and prevent harmful bacteria from multiplying.

Look for yogurt labeled “contains live and active cultures” to ensure you get the benefits of probiotics.

Garlic is full of healthy plant compounds, including sulfur-containing compounds like allicin that give it its distinct smell. These compounds have antiviral properties and can help strengthen the immune system.

The more you crush or chop garlic, the more allicin is released, maximizing its potential immune health benefits.

Nuts contain several nutrients, including healthy fats, protein, zinc and selenium, which support immune health. Almonds and sunflower seeds are particularly rich in vitamin E, an antioxidant that helps protect your cells and keep your immune system strong.

Brazil nuts are the richest natural source of selenium, a mineral that supports immune function and helps reduce inflammation. Eating just one or two Brazil nuts a day can meet your daily selenium needs.

Surprisingly, red peppers provide even more vitamin C than citrus fruits, with over 100% of your daily needs in just half a cup of raw peppers. They also contain vitamin A and beta-carotene, which support healthy eyes, skin and immune systems.

Ginger is an easy way to add flavor while boosting your immune system. It contains healthy compounds like gingerol, shogaol, paradol and zingerone that work together to:

• Reduce inflammation and help regulate your immune response
• Fight free radicals to protect your cells from damage
• Support your body’s defenses against illness

Ginger also has antimicrobial properties that can help protect against infections and limit the growth of harmful bacteria. Further research is needed to confirm these effects.

Turmeric, known as the golden spice, has been used for centuries in traditional medicine for its healing properties. Its active compound, curcumin, has powerful anti-inflammatory and antioxidant effects that may support immune health. Because curcumin is not easily absorbed on its own, it is often combined with black pepper to boost absorption.

Laboratory studies suggest that turmeric and ginger may work better together to reduce inflammation, but more research in humans is needed.

Mushrooms are packed with nutrients that help support your immune system. They are a source of selenium and B vitamins like niacin and riboflavin, which help your body produce energy and keep immune cells functioning properly.

Mushrooms also contain beta-glucans, healthy plant compounds that activate immune cells to help fight infections.

Eating a balanced diet with a variety of foods allows you to get the nutrients your body needs to support a strong immune system.

Here are some easy ways to include more of these immune-boosting foods into your day:

• Blend a smoothie with yogurt, berries and spinach
• Nibble citrus fruit or papaya with a handful of nuts or seeds
• Add leafy greens, mushrooms and colorful vegetables to your lunch and dinner
• Slice red peppers and enjoy with hummus
• Try to eat at least two servings of fatty fish every week
• Try a hot drink made with lemon, honey and fresh ginger
• Season meals with garlic, turmeric and/or ginger