10 Foods To Eat for a Stronger Immune System

Citrus fruits provide vitamin C, which is essential for immune function. Eating red bell peppers, yogurt, and leafy greens can also help fight infections.

Citrus fruits, known for their vitamin C content, are often praised for their role in supporting immune function.

Vitamin C, or ascorbic acid, is a water-soluble vitamin essential for tissue growth and repair. As an antioxidant, vitamin C fights free radicals, which helps prevent certain cancers, heart disease, and other chronic health concerns.

The average adult needs 75-90 milligrams of vitamin C daily. However, the body cannot produce vitamin C, so it must be consumed through diet.

Examples of citrus fruits and their vitamin C content include:

• Oranges: 82.7 mg of vitamin C per fruit
• Tangerines: 32 mg of vitamin C per fruit
• Limes: 19.5 mg of vitamin C per fruit
• Grapefruit: 39.3 mg of vitamin C per 1/2 fruit

Citrus fruits can be enjoyed fresh or as an ingredient in various dishes. Adding a squeeze of their juice can heighten the flavor profile and vitamin C content of many classic recipes.

Bell peppers, especially red bell peppers, can also support a healthy immune system. Red bell peppers contain more vitamin C than most citrus fruits. One large red bell pepper contains 210 milligrams of vitamin C, more than double the recommended daily intake.

However, the bell pepper’s benefits don’t stop there. They contain beta-carotene, a powerful antioxidant that gives the pepper its rich red hue and fights free radicals. Beta-carotene is also known for its pro-vitamin A activity, meaning bell peppers can also support eye and skin health.

Bell peppers add a delicious flavor and tantalizing texture to many snacks and meals. You can enjoy them fresh for a delicious, crunchy snack, or cook them down and add them to various meals. Bell peppers are great for stir-fries, wraps, and pasta dishes.

Research shows a connection between gut health and overall health. The digestive tract is home to a complex microbial community that support your health through its energy regulation and immune response roles.

However, not all bacteria are beneficial to gut health. It’s essential to prioritize the good bacteria that are present.

Eating foods like yogurt that are rich in probiotics can increase the good bacteria in your gut microbiome. Greek yogurt is especially beneficial to the immune system. It provides high-quality protein and helps diversify the bacteria strains in the gut. 

Yogurt can be enjoyed independently or as the base of a nutrient-dense parfait. You may combine a serving of yogurt with a mixture of berries and granola for increased vitamin C and fiber intake. Yogurt also makes a nutritious addition to many soup, smoothie, and dressing recipes.

Most cells in the immune system have a vitamin D receptor, indicating that the vitamin is directly connected to a properly functioning immune system.

Fatty fish, such as salmon and mackerel, are rich in vitamin D. Three ounces of cooked salmon provides 14.5 micrograms of vitamin D, 97% of the recommended daily intake.

Fatty fish are excellent sources of omega-3 fatty acids, which have been linked with lower mortality rates from major causes, including cardiovascular disease, cancer, and Alzheimer’s disease.

Research shows a connection between omega-3 fatty acids and the decreased expression of pro-inflammatory markers. It’s important to be mindful of portion sizes when eating fatty fish, as too much of even the healthy fats can have side effects.

Cuts of poultry, such as chicken and turkey breasts, are packed with vitamin B6 and can support a healthy immune system.

Vitamin B6 is vital in producing T-lymphocytes and interleukins, essential players in an optimally functioning immune system. Research shows a connection between vitamin B6 deficiency and chronic inflammation, which indicates that the vitamin decreases oxidative stress.

A 4-ounce serving of chicken breast provides 0.916 milligrams of vitamin B6, 54% of the highest recommended daily intake.

You can enjoy poultry meats grilled, smoked, or roasted, and you can pair them with a variety of fresh, whole foods to maximize their immune system benefits. You may chop grilled chicken and mix it with various veggies for a delicious protein-packed salad.

Leafy greens, like spinach, kale, and Swiss chard, can influence a healthy immune system. They’re loaded with nutrients and fiber, which support a healthy gut and account for many of the day’s nutrient needs.

However, their antioxidant profile might have the most potent impact on immunity. Regularly consuming green leafy vegetables can reduce oxidative damage and inflammation in the body.

Leafy greens can be enjoyed fresh, paired with fruits, veggies, and lean proteins to make a nutrient-dense salad. They can be cooked down and added to many different warm recipes. However, leafy greens retain the most potent antioxidant profile when steam-cooked.

Zinc is essential to a healthy immune system, as it plays a role in regulating the system’s intracellular signaling pathways. Many foods are rich in zinc, but few are as convenient as nuts. Nuts, like cashews, almonds, and pine nuts, are excellent sources of zinc.

One ounce of cashews provides 1.64 milligrams of zinc, 15% of the highest recommended daily intake. Similarly, 1 ounce of almonds provides 0.885 milligrams of zinc, or 8% of the upper end of the recommended range.

Nuts are a convenient snack to bring on the go or can be added to various dishes. You may add them atop hot or cold cereals for a boost of nutrients and extra crunch, or mix them into a grain-based side dish at dinner.

Ginger, a flowering root plant from Southeast Asia, has been linked to positive effects on the immune system. It boasts antioxidant and anti-inflammatory properties, which suggests it can help reduce the risk of chronic health concerns, such as cardiovascular disease.

Ginger blocks pro-inflammatory cytokines and suppresses oxidative molecules that contribute to inflammation.

It’s easy to add ginger to a well-balanced diet. Peeled, fresh ginger can be shredded, diced, or sliced to use in various recipes. It’s also available dried, powdered, or as an oil, but the processed versions may not offer the same powerful effects as fresh ginger.

Turmeric, a bright yellow and bitter spice, contains a biologically active compound called curcumin.

Curcumin works with cells in the immune system, such as macrophages and natural killer cells, to enhance the body’s defense capabilities. Its gastro-protective, anti-inflammatory, and antioxidant properties suppress metabolic pathways that trigger inflammation and oxidative stress.

Turmeric boasts an earthy flavor with a touch of sweetness, which adds a very distinctive flavor to recipes. It’s often used in curry dishes, but turmeric’s capabilities are endless. You can add it to soups, stews, smoothies, oatmeal, marinades, and teas.

Garlic has long been used for medicinal purposes, as it contains multiple compounds that have been linked to immune function. These biologically active compounds have antibacterial, anti-inflammatory, antioxidant, and neuroprotective effects.

Garlic can support brain, gut, and heart health. Additionally, garlic can heighten immune response and decrease inflammation.

Garlic can make a tasty addition to many savory recipes. You may add it to pasta sauce, mashed potatoes, stir-fries, dressings, and dips.

Nutrition plays a vital role in maintaining a healthy immune system. However, maximizing immune function requires a holistic approach that involves:

• Sleep: Sleep is essential to immunity, as it’s the body’s chance to recharge and replace important infection-fighting cells. Sleep deprivation has been linked to chronic inflammation and an increased risk of infection. Adults need 7-8 hours per night to optimize immune health.
• Regular physical activity: Physical activity supports a healthy immune system through several avenues. It can decrease anxiety, support weight management efforts, and improve sleep patterns. Adults need 150 minutes of moderate-intensity exercise per week.
• Stress management: Elevated stress levels may be linked to the dysregulation of the immune system. Stress is a broad concept that may vary between people. However, yoga, meditation, and therapy can help alleviate stress.