Published on September 01, 2023

Immunity Boosting Foods to Help Fend Off Illness

collage of fresh fruits and seeds

There are so many things that impact your immune response to things like viruses and harmful bacteria. Your age, genes, fitness level, medications, stress levels and even your gut health play important roles in supporting—or harming—your immune response.

One of the most important aspects of your daily life that can benefit your immune system a great deal is your diet.

How Certain Foods Support Immunity

According to research in the National Library of Medicine, your immune response can be broken down into four different features:

Barrier to prevent harmful substances (viruses, bacteria) from entering the body
Recognition of foreign substances in the body and whether or not they are harmful
Elimination harmful substances from the body
Memory of each encounter with harmful substances for future responses

Food helps fuel these different features by providing your body with the nutrients it needs to build new immune cells, protective antibodies, proteins and enzymes that all work together to act as a barrier against harmful substances as well as defenders when any of those substances enter your system.

Choosing Foods to Help Your Immunity

You've likely heard over and over again the benefits of eating a balanced diet and how it supports your health in various ways. Supporting your immune system is perhaps one of the main ways your diet impacts your health.

While your immune system is a network of organs, cells and proteins working together in your body, your digestive tract is home to about 70% of your immune system, according to experts with Prevention. That means the foods you eat are directly linked to the health of your immunity network.

Foods that can support your immune system include:

Citrus: You likely already know that vitamin C plays a major role in supporting your immune system, which means citrusy foods like oranges, lemons and grapefruit are great for an immunity boost. Vitamin C supports healthy skin to protect against harmful substances and contributes to an increase in white blood cells, which help eliminate infections.

Seeds and Nuts: Specifically almonds, sunflower seeds and hazelnuts are high in vitamin E, experts say, which is an antioxidant that is essential for maintaining your immune response.

Oily Fish: This includes fish like salmon and tuna, which are rich in omega-3 fatty acids. Experts say that these acids help reduce the risk of a chronic autoimmune condition called rheumatoid arthritis. Autoimmune conditions occur when your immune system attacks a healthy part of your body.

Vegetables: Although this is a food group that is essential for a balanced diet, there are a couple veggies that do a lot in the way of supporting your immune system. Broccoli is another great source of vitamin C and also contains antioxidants, which protect your body from diseases like heart disease and cancer. Spinach contains essential nutrients as well as vitamins C and E. Spinach also contains flavonoids, which researchers say can help prevent the common cold.

Garlic: A fairly common ingredient in many dishes you might make at home or find eating out, garlic contains the compound allicin, which preliminary research has shown can help prevent colds.

All of these foods, as well as others that support your immunity, are versatile and can be prepared or incorporated into meals differently.

Here are some immunity-boosting recipes that you can try at home:

Curried Lentil Sweet Potato Bowl

Pan-Seared Salmon with Pear and Walnut Spinach Salad Recipe

Immune Boosting Bevvie

Roasted Broccoli Sweet Potato Salad

Blueberry-Basil Limeade Recipe