Foods That Support Your Immune System

The foods you eat play a vital role in your immune system. Including nutrient-rich fruits & vegetables, quality protein & healthy fats in your diet can help your body’s natural defenses work efficiently.

Vitamin-rich fruits and veggies are great sources of antioxidants that help keep your immune system strong. Try berries, citrus fruits, Acai, kale, spinach, and red and orange vegetables.

Vitamin A

Vitamin A is an important nutrient that plays a role in defending the body against infections. It is required for the production of immunoglobulins, which are the antibodies that help fight against bacteria and viruses.

It also promotes the growth of white blood cells and helps with the activation of the immune system. Its antioxidant properties defend cell membranes against oxidative damage that may lead to inflammation and autoimmune diseases like Crohn’s disease and lupus.

Various foods contain the vitamin A, which can be found in retinoids (found in animal-based foods) and carotenoids (found in plant-based foods), including sweet potatoes, carrots, winter squash, kale, collard greens, turnip greens, pink or red grapefruit, cantaloupe, mangoes, watermelon and avocados.

The body needs adequate levels of these nutrients to keep the immune system healthy and functioning properly. The best way to ensure you’re getting enough of these vitamins is through a healthy diet that includes plenty of whole foods.

Vitamin C

Vitamin C is one of the most important immune system boosters you can give your body. It can help your immune cells respond to viruses, bacteria, and fungi that cause illnesses.

Vitamin C also encourages the production of white blood cells that engulf and kill microbes. It neutralizes oxidative stress that can occur when your body encounters certain lifestyle factors.

This nutrient can be found in a wide range of foods. Citrus fruits (oranges and grapefruits), tangerines, strawberries, bell peppers, spinach, kale, and broccoli all contain high amounts of this vital nutrient.

If you want to boost your immune health, it’s best to get the recommended daily dose of vitamin C from a variety of foods. However, you may need to rely on dietary supplements if you’re not getting enough from your diet.

Cruciferous Vegetables

Cruciferous vegetables, which include broccoli, cauliflower, kale, cabbage and brussel sprouts, are known for their immune-boosting properties. They are also thought to reduce the risk of cancer and other health conditions, including heart disease, diabetes and osteoporosis.

The health benefits of cruciferous vegetables are largely due to the glucosinolates and indoles that they contain. These plant chemicals have been shown to lower inflammation, increase antioxidants and inhibit cancer cells.

They also provide a host of other nutrients that are essential for our health, such as iron, potassium, vitamin K and folic acid. They are a source of fiber, which can support digestive function and help to balance blood sugar levels.

These vegetables are an important part of a balanced diet and should be eaten daily to maintain health. The best way to incorporate them into your diet is to grow them in your garden, but you can also buy them at the grocery store or farmer’s market.


If you’re looking to strengthen your immune system this winter, adding nutrient-rich fruits to your diet is a great place to start. Not only do these foods provide essential nutrients like vitamin C, but they also contain antioxidants that help ward off oxidative stress and keep your immune system functioning properly.

Grapefruit is a powerful immunity booster that offers a range of health benefits. It’s high in vitamin C and has antioxidants such as resveratrol, quercetin, and lutein that protect against chronic diseases.

Kiwis are another immunity-boosting fruit that’s packed with a variety of vitamins, minerals and antioxidants. They’re also a good source of fibre, folate and potassium.

Strawberries and cherries are two other fruits that may aid your immune function. They’re packed with immune-supporting nutrients, including vitamin C and melatonin that help regulate sleep patterns.