Good choices of foods to boost the immune system include citrus fruits, spinach, almonds, papaya, and green tea. Although eating a balanced diet is key to boosting your immunity, foods alone cannot and should not replace medical treatment, unless your healthcare professional recommends it.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Consider these tips for choosing the right vitamins and supplements for your needs.

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Medically reviewed by Katherine Marengo LDN, R. Citrus fruits Red bell peppers Broccoli Garlic Ginger Spinach Yogurt Almonds Sunflower seeds Turmeric Green tea Papaya Kiwi Poultry Shellfish FAQ Summary.

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Posted By. Kristi Wempen, R. Recent Posts. Speaking of Health. Topics in this Post. Keep the immune system strong While having a healthy immune system is a plus during the season of colds and flu, consider these tips for keeping your immune system strong throughout the year: Focus on a balanced eating plan.

Crack down on spreading germs. Increase sleep, reduce stress. Research demonstrates that lack of sleep and increased stress contribute to illness and overall poor health, so: Adults should get seven to nine hours of sleep each day, while children need eight to 14 hours, depending on age.

Healthy ways to cope with stress include meditating, listening to music or journaling. Physical activity is another strategy to manage stress and may reduce the risk of some chronic diseases that can weaken your immune system.

Here are some myths and facts about immune-boosting nutrients: Fact: Chicken soup can help you feel better. Myth: Vitamin C can prevent illness.

Myth: Dairy increases mucus production. Choose immune-boosting nutrients These nutrients play a role in immune health: Beta carotene Beta carotene is found in plant foods, such as sweet potatoes, spinach, carrots, mangoes, broccoli and tomatoes. Vitamin C Vitamin C-rich foods include citrus fruits, berries, melons, tomatoes, bell peppers and broccoli.

Vitamin D Vitamin D is found in fatty fish and eggs. Zinc Zinc tends to be better absorbed from foods such as beef and seafood, but it's also found in plant-based sources, including wheat germ, beans, nuts and tofu.

Probiotics Probiotics are good bacteria that promote health. You'll find them in cultured dairy products, such as yogurt, and in fermented foods, such as kefir and kimchi. Research has found that the following foods have some immune-boosting effects:.

Focus on dark green, red, and yellow veggies and fruits to help fortify your system with phytochemicals, Lisa Ballehr, DO , a functional medicine practitioner based in Mesa, Ariz. Some evidence suggests that phytochemicals act like antioxidants, helping fight viruses.

Aim for nine to 10 servings a day, said Dr. To boost your immunity, stock up on foods that have anti-inflammatory effects on the body. Many foods have both antioxidant and anti-inflammatory properties. A good place to look for anti-inflammatory properties is foods high in omega-3 fatty acids, such as oily fish like salmon, mackerel, tuna, and sardines.

Research has found that foods with omega-3 fatty acids are known to help hinder processes in the body that promote inflammation. Other anti-inflammatory food options include:. The bacteria in your gut may affect your body's ability to fend off infections.

So, eating foods that contain "good" bacteria, organisms that are beneficial for gut health, Timothy Mainardi, MD , an allergist and immunologist based in New York, told Health.

Fermented foods and beverages—think kombucha and kimchi—are chock-full of "good" bacteria, also known as probiotics. You could also consider a probiotic supplement. However, research has found that some probiotic foods and supplements may be unsafe for people with weakened immune systems—including those with chronic health conditions or undergoing chemotherapy.

If you have concerns, check with a healthcare provider before taking probiotics. The body needs zinc to support the immune system, said Dr. Additionally, zinc helps with wound healing. The recommended amount of zinc is 13 milligrams for adult men and 9.

Typically, you can get enough zinc from foods like:. Still, it may help to consider taking a zinc supplement after talking to a healthcare provider, suggested Dr. A healthcare provider may test your blood to see if you aren't getting enough zinc from your diet. Hydration is key to a healthy body and immune system.

Water serves several essential functions in the body, including:. It's also important to drink plenty of fluids when you're ill.

Water replenishes the fluid you're losing through your lungs every time you cough and from losses due to sweating. Moderate alcohol consumption doesn't appear to positively affect your immune system.

And some evidence suggests that binge drinking, or more than four drinks in two hours for women and five for men, impairs immunity. And while there does not seem to be any good data measuring white blood cell levels for smaller amounts of alcohol, it is assumed that even one or two drinks can blunt your immune system response.

As for heavy drinking, a study published in in Alcohol Research: Current Reviews found a link between alcohol use disorder and a possible susceptibility to pneumonia. So, if you're working hard to stay healthy, it's best to avoid or limit alcohol.

One study published in in the Journal of Sports and Health Science described the following benefits of moderate to vigorous exercise:. In contrast, research has found that people with sedentary lifestyles are more likely to get colds or other infectious illnesses.

The Centers for Disease Control and Prevention CDC recommends minutes of moderate-intensity aerobic activity weekly. Or, if you prefer vigorous exercise, the CDC recommends 75 minutes at that intensity.

A to minute at-home workout , jump rope or jog-in-place session, or a brisk walk around the neighborhood several times a week are good ways to work some sweat into your schedule.

For example, in one study published in in Nature and Science of Sleep , researchers found disrupted sleep caused serious health ramifications, including:.

Also, don't assume you can just catch up on sleep after a night or two of staying up late or tossing and turning. Remember, your body is busy at rest, and it's designed to sleep when the sun goes down. According to the National Sleep Foundation, adults between 18—64 need seven to nine hours of sleep per night.

Also, older adults need seven to eight hours, and children and adolescents require even more sleep. Aim for the right amount for your age group, and be as consistent as possible.

Turning in and waking up at roughly the same time every day is healthier than an all-over-the-place sleep schedule. Unchecked stress, anxiety, worry, and panic pack have many negative health effects.

And suppressing the immune system is one of them, said Dr. Prolonged stress also drives up levels of the hormones cortisol and adrenaline.

Eventually, too much of those hormones can inflict damage on the body. You can take small steps to help chill and unwind, including:. Excessive social media usage might increase your stress and anxiety. Still, screen time watching a movie you love or a binge session of your favorite TV show can help take your mind off things.

When it comes to keeping your immune system strong, proper handwashing is one of the most important things.