These nutrients may work by triggering critical cellular reactions, providing energy for immune cells or fighting harmful molecules—just to name a few mechanisms, according to a article in the journal Nutrients.

But what does eating for immunity look like, exactly? Luckily, according to the Academy of Nutrition and Dietetics , the best eating plan for a robust immune system aligns extremely well with familiar nutrition advice , and should focus especially on plenty of whole plants, most notably fruits and vegetables.

Such plant foods offer fiber, vitamins, minerals, and antioxidants, which are all essential for fueling your immune cells. Immune system nutrition does involve eating less of certain foods, too. These less-advantageous eats generally include ultra-processed and refined foods, which are often stripped of immunity-supporting nutrients e.

natural fiber, phytochemicals, vitamins, and minerals. They can cause oxidative stress and contribute to inflammation, prompting your body to use its supply of antioxidants to fight those processes, rather than being ready and able to fight the microscopic intruders that cause sickness, says registered dietitian Rhyan Geiger , RDN.

Don't worry, you can still enjoy ice cream and french fries! But your system will thank you if these treats become a lower priority in your everyday eating habits. And, of course, what you eat and drink is only one part of enhancing immunity. Other important habits include managing stress , getting enough sleep i.

When it comes to daily meals and grocery shopping, here are the top immune-boosting ingredients to reach for. In addition to supporting heart health and brain function , leafy greens like kale , spinach, Swiss chard, and arugula are some of the best foods to eat on repeat.

Other pro-immunity nutrients in leafy greens include beta-carotene and folate , or vitamin B9. To get your fill of leafy greens, aim for at least two cups per day, she says.

When it comes to gut health, probiotic foods such as tempeh , yogurt , kefir , kimchi, and sauerkraut steal the show. And since gut function is connected to immunity, these probiotic-rich choices are multifunctional superfoods.

This ensures your immune system gets the nutrients it needs to bring its A-game. For optimal immune-supporting benefits, Dr. Deng recommends adding probiotic foods to your diet two to three times a week. Start your morning with Greek yogurt with chopped nuts and berries; snack on naturally fermented pickles ; or top your fish tacos with sauerkraut.

Citrus fruits , such as oranges and grapefruit , are teeming with vitamin C. This nutrient is essential for top-notch immune function, as it promotes the production of disease-fighting white blood cells i.

According to Dr. Deng, berries are high in antioxidants, which help protect healthy cells from damaging molecules. Aim for two half-cup servings of berries per week , which is easy to do with delicious eats like berry baked oatmeal and smoothie bowls.

Or you can always munch on them by the handful straight from the carton in the fridge. Although vitamins and antioxidants we get from plant foods are often associated with immune function, protein is just as crucial.

For the healthiest option, go for lean proteins, which are low in saturated fat. Examples of lean protein sources include tofu , beans , lentils , skinless chicken or turkey, and white-fleshed fish like tilapia. You can sip your way to better immunity, too. Delightfully refreshing and earthy, green tea is a must-have in your tea drawer.

Calder PC. Snack on them fresh, frozen, or blended into a delicious smoothie. Salmon, the Omega King: This oily fish is a rich source of omega-3 fatty acids, essential for brain health and immune function.

Omega-3s reduce inflammation, improve circulation, and may even help prevent certain cancers. Bake, grill, or pan-fry salmon for a delicious and nutritious meal. Garlic and Ginger, the Spice Duo: These culinary staples aren't just flavor bombs; they're also powerful immune boosters.

Garlic has antimicrobial properties, while ginger is packed with antioxidants and anti-inflammatory compounds. Add them to your cooking, or brew a soothing ginger tea for a warm and comforting immune boost.

Mushroom Magic: Shiitake, maitake, oyster mushrooms — these fungi are not just delicious; they're also packed with beta-glucans, polysaccharides that stimulate the immune system and fight off infections.

Enjoy them sautéed, grilled, or in soups and stews. Almonds, the Mighty Nut: These little nuggets of nutrition are rich in Vitamin E, zinc, and magnesium, all essential for a healthy immune system. They also contain antioxidants and healthy fats that keep you feeling full and satisfied.

Snack on a handful of almonds, or add them to yogurt, salads, or baked goods. Turmeric, the Golden Spice: This vibrant yellow spice is a powerhouse of curcumin, a compound with potent anti-inflammatory and immune-boosting properties.

Add a pinch to your curries, stir it into warm milk for a golden latte, or take it in supplement form. Yogurt, the Gut Guru: Plain yogurt with live and active cultures is a great source of probiotics, which are beneficial bacteria that support gut health and immunity. Choose low-sugar varieties and top them with fruits, nuts, or granola for a delicious and healthy snack.

Green Tea, the Antioxidant Elixir : This ancient beverage is packed with antioxidants called catechins, which fight free radicals and boost the immune system. Enjoy it hot or cold, plain or with a touch of honey or lemon for a refreshing and revitalizing drink. Remember, a healthy diet is key to a strong immune system.

Plus, there are many reasons to add some kale to your eating pattern, from strengthening your bones to promoting heart health. When it comes to your immune system, kale also boasts some benefits. Plus, leafy greens can help lower inflammation levels in the body that are commonly associated with illness.

From the beloved Pumpkin Spice Latte to Pumpkin Pancakes and more, there are so many ways to enjoy this versatile fall veg. Not only is it a must-have flavor this time of year, but it also has some impressive nutrition and health benefits.

Pumpkins are packed with the precursor nutrients that our body uses to make vitamin A. Vitamin A is important for supporting healthy immunity, and might even make your flu shot more effective.

Whether it's a can of pumpkin or whole roasted, enjoy the tasty orange veg today. Pictured Recipe: Roasted Brussels Sprouts with Cider Vinaigrette. Whether you enjoy your Brussel sprouts roasted with garlic and Parmesan or turned into Brussels Sprout Chips , this healthy fall veg deserves superfood status.

Brussel sprouts have a host of health benefits , and supporting healthy immunity is among them. A 1-cup serving has about 75 milligrams of vitamin C, which means you can almost meet the DV which is 90 mg from one meal. Vitamin C helps keep your immune system strong by slowing the production of free radicals, which reduces chronic inflammation in the body that can cause illness.

Pictured Recipe: Butternut Squash Soup with Apple Grilled Cheese Sandwiches. Aside from being a standby for fall soups, butternut squash is packed with immune-supporting nutrients.

V itamin A and vitamin C are crucial nutrients to help support a healthy immune system and reduce inflammation. And research has found that butternut squash's high levels of antioxidants, carotenoids in particular, play an important role in immune function.

There are dozens of kinds of apples that serve a variety of purposes, from topping a salad to baking a pie. This popular fruit packs some impressive nutrition and health benefits , too.

Plus, apples are packed with antioxidants , like quercetin and catechin, that help reduce inflammation. Much like the old adage suggests, an apple a day just might help keep the doctor away.

They can be added to almost anything: marinades, soups, roasted vegetables, stews, casseroles, stir fry, salad dressings, etc. Whole grains deliver a variety of nutrients like B vitamins, fiber, zinc and iron, which have vital roles in the body from helping prevent infections to enhancing immunity and promoting good digestion.

Try brown rice, whole wheat pasta, whole grain English muffins, oatmeal, quinoa, popcorn. Yes, frozen! Frozen vegetables are picked when their freshness and nutrient value are optimal and their nutritional value gets preserved. They are rich in antioxidants primarily beta carotene, vitamin C, and vitamin E which can help reduce inflammation in your body.

Look for fruits and vegetables that are purple, blue, red, orange and yellow. This is a great addition to stews, soups and sauces - pureed, diced, or whole. Tomatoes are rich in lycopene, an antioxidant that may reduce inflammation and improve immune function. Ginger can be sweet, savoury, warm and fresh.

Think tea, marinades, Thai food, cookies, and even smoothies! Curcumin, the active component of turmeric, is a well-known member of the antioxidant squad partially due to its vitamin C content, which we now know is a game-changer. Meaning that when it comes to the immune response, curcumin helps decrease the number of bad guys pro-inflammatory cytokines while enhancing the good guys antibodies.

So how do we use it? Well, picture warming up with a rich curry dish on a brisk fall day Or sitting in a bustling café working with a golden latté in hand… Or smelling the delicious aroma of turmeric roasted veggies cooking in your oven.

Yep, sign me up! While small in size, seeds are mighty in impact! Not to mention, many seeds are gut-friendly, providing prebiotic fibers that stimulate gut health. This is important because the majority of the immune cells in the human body are found in the gut!

Our favourite way to eat more seeds is with Holy Crap Cereal , which contains chia seeds, buckwheat and hulled hemp seeds! But keeping your body nourished with vitamins and minerals is within your control and a great way to support your immune system. Their marketing warns that the environment is full of harmful substances that get into the body through the air, water, and food, which we need to remove.

Advocates suggest that, among other harmful effects, these often unnamed toxins make your immune system sluggish. Are the heavily marketed IV drips, supplements, or detox products endorsed by the FDA?

More importantly, they're confusing: Boosting immunity is what vaccinations do. They prime your immune system to help fight off a specific infectious organism like the flu shot before each flu season.

Immune support typically describes vitamins such as vitamin C , or other nutrients necessary for a healthy immune system. It's true that a deficiency of vital nutrients can cause poor immune function. But that doesn't mean a person with normal levels of nutrients can expect supplements to improve their immune system.

Can products marketed as immune boosters actually boost immunity? How to get the most out of your immune system It's not a secret and it's not a product. The best ways to keep your immune system at peak performance are: Eat well and follow a heart-healthy diet, such as the Mediterranean diet.

Exercise regularly and maintain a healthy weight. Don't smoke or vape. If you drink alcoholic beverages, drink only in moderation.

Get plenty of sleep. Minimize stress. Get regular medical care, including routine vaccinations. Take measures to prevent infection such as frequent hand washing, avoiding people who might have a contagious illness, and wearing a mask when it's recommended.

The bottom line Perhaps there will come a time when we'll know how to boost immune function beyond following routine health measures. About the Author. Shmerling, MD , Senior Faculty Editor, Harvard Health Publishing; Editorial Advisory Board Member, Harvard Health Publishing Dr.

Shmerling is the former clinical chief of the division of rheumatology at Beth Israel Deaconess Medical Center BIDMC , and is a current member of the corresponding faculty in medicine at Harvard Medical School. Share This Page Share this page to Facebook Share this page to Twitter Share this page via Email.

Print This Page Click to Print. Related Content. Staying Healthy. Free Healthbeat Signup Get the latest in health news delivered to your inbox! Newsletter Signup Sign Up. Close Thanks for visiting. The Best Diets for Cognitive Fitness , is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive health , plus the latest advances in preventative medicine, diet and exercise , pain relief, blood pressure and cholesterol management, and more.

I want to get healthier. Close Health Alerts from Harvard Medical School Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss Close Stay on top of latest health news from Harvard Medical School. Plus, get a FREE copy of the Best Diets for Cognitive Fitness.

This product is not intended to diagnose, treat, cure, or prevent any disease. Yet sellers are allowed to use phrases like "boosts immune function" and "supports immune health.

More importantly, they're confusing:. Unless you have a deficiency in a key nutrient, such as vitamin C or zinc, the short answer is no. That is, there's no convincing evidence that any particular product meaningfully improves immune function in healthy people.

For example, results of studies looking at various supplements for colds and other similar infections have been mixed at best. Even when taking a particular supplement was linked to reduced severity or duration of an infection like a cold, there's no proof that the supplement boosted overall immune function.

This goes for individual foods as well. None has ever been shown to improve immune function on its own. It's the overall quality of your diet , not individual foods, that matters most. A similar approach applies to advice on foods you should avoid, such as sugary drinks or highly processed meats: the best foods to avoid in support of your immune system are the same ones you should be limiting anyway.

It's not a secret and it's not a product. What's good for your overall health is good for immune function. The best ways to keep your immune system at peak performance are:.

This list probably looks familiar. These measures have long been recommended for overall health, and can do a lot to help many of us.

Certain illnesses — HIV, some cancers, and autoimmune disorders — or their treatments can affect how well the immune system works. So some people may need additional help from medications and therapies, which could truly count as immune boosting.

Perhaps there will come a time when we'll know how to boost immune function beyond following routine health measures. That's simply not the case now. Until we know more, I wouldn't rely on individual foods, detox programs, oral supplements, or on-demand IV drips to keep your immune system healthy, especially when there are far more reliable options.

Robert H. Shmerling, MD , Senior Faculty Editor, Harvard Health Publishing; Editorial Advisory Board Member, Harvard Health Publishing. As a service to our readers, Harvard Health Publishing provides access to our library of archived content.

Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Thanks for visiting. Don't miss your FREE gift. The Best Diets for Cognitive Fitness , is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School.

Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive health , plus the latest advances in preventative medicine, diet and exercise , pain relief, blood pressure and cholesterol management, and more.

Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss from exercises to build a stronger core to advice on treating cataracts.

PLUS, the latest news on medical advances and breakthroughs from Harvard Medical School experts. Sign up now and get a FREE copy of the Best Diets for Cognitive Fitness. Ginger can be sweet, savoury, warm and fresh. Think tea, marinades, Thai food, cookies, and even smoothies! Curcumin, the active component of turmeric, is a well-known member of the antioxidant squad partially due to its vitamin C content, which we now know is a game-changer.

Meaning that when it comes to the immune response, curcumin helps decrease the number of bad guys pro-inflammatory cytokines while enhancing the good guys antibodies. So how do we use it? Well, picture warming up with a rich curry dish on a brisk fall day Or sitting in a bustling café working with a golden latté in hand… Or smelling the delicious aroma of turmeric roasted veggies cooking in your oven.

Yep, sign me up! While small in size, seeds are mighty in impact! Not to mention, many seeds are gut-friendly, providing prebiotic fibers that stimulate gut health.

This is important because the majority of the immune cells in the human body are found in the gut! Our favourite way to eat more seeds is with Holy Crap Cereal , which contains chia seeds, buckwheat and hulled hemp seeds!

But keeping your body nourished with vitamins and minerals is within your control and a great way to support your immune system. Vitamin B6 is an important player in many of the chemical reactions that happen in the body.

Stock or broth made by boiling chicken bones contains gelatin , chondroitin, and other nutrients helpful for gut healing and immunity.

Too much zinc can actually inhibit immune system function. You may want to focus on eating a balanced diet with plenty of fresh foods and whole grains, engage in at least minutes of physical activity per week, get enough sleep, manage stress with deep breathing or talk therapy, avoid or quit smoking, and limit alcohol consumption.

Preliminary research suggests vitamin C may be involved in the development and function of white blood cells. It seems vitamin C may improve the reproduction of B- and T-cells , which are important white blood cells for the immune system.

The amount of vitamin C needed for increasing white blood cells may depend on the condition and overall health needs.

More research in humans is needed to better understand the link between vitamin C and white blood cells. To raise your white blood cell count , you may want to avoid alcohol and tobacco use, take Omega-3s and zinc, and eat a balanced diet.

For example, a study found that the Mediterranean diet had an effect on the white blood cell counts of adults at risk for cardiovascular disease. Depending on the cause of low white blood cells, you may also need to take medications like myeloid growth factors. Antiviral foods may include fermented vegetables kimchi , fermented milk yogurt and kefir , herbs oregano, fennel, peppermint, and aloe vera , garlic, ginger, turmeric, black cumin, cinnamon, licorice root, mushrooms, and citrus fruits.

Some foods may boost your immune system while others will help with their antimicrobial properties. This means they may help fight bacteria, viruses, and other pathogens that cause infections. Examples include herbs and spices oregano , cinnamon , clove , and rosemary , cruciferous vegetables kale and rutabaga , citrus fruits, parsley , and a wide range of other plant-based foods.

Eating a variety of vegetables may help you boost your immune system. Red peppers, spinach, and broccoli are good choices, as well as ginger, turmeric, and garlic.

Eating all types of fresh fruits regularly may help your immune system function well. Bananas, in particular, contain a substance called lectin. One study in rodents found that banana lectin may enhance the immune system.

Fresh foods can provide our bodies with the nutrients our immune system needs to work correctly. You need a variety of fruits, vegetables, whole grains, herbs, and spices in your diet to enable your body to stay as healthy as possible.

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. Life can get busy and sometimes overwhelming, and low energy can make it even harder to cope with day-to-day stressors.

Here are some tips to help you…. You've heard of probiotics, but what about prebiotics? This article explains what prebiotics are and lists the benefits and downsides — plus how to….

A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. 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.

Immune system boosters. Citrus fruits. Share on Pinterest. Red bell peppers.