Immune System Support Foods

immune system support foods

If you want to boost your immune system, there are several food sources you can try. There are foods rich in Vitamin E, Beta-carotene, and Zinc. Almonds are also a good source of these vitamins and minerals. If you want to boost your immune system naturally, you can also take supplements of these substances. But before you go shopping for supplements, you should know what foods contain these vitamins and minerals. Below, I have listed some of the best immune system support foods.


You’ve probably heard of zinc as an immune system support food, but what exactly is zinc? This trace mineral is found in abundance in oysters and other marine foods, as well as in some plant-based foods. The simplest way to get enough zinc in your diet is to eat oysters, and red meat and poultry are both high sources. Other foods that contain high amounts of zinc include meats and fish, whole grains, and legumes.

Vitamin E

There are many benefits to taking vitamin E, including its ability to improve your immune function. Research has shown that vitamin E can inhibit the production of pro-inflammatory cytokines, a key function of the immune system. It may even improve your overall health. People with vitamin E deficiency have lower immune function, resulting in fewer infections. This antioxidant is also helpful in the prevention of age-related diseases.


Studies have shown that eating foods high in beta-carotene, a powerful antioxidant, can boost the immune system. Increasing your intake of this nutrient can reduce the risk of contracting the common cold, and it can help prevent upper respiratory infections in older people and children. Other foods that are high in beta-carotene include leafy green vegetables, nuts, seeds, and avocados.


A nutrient-dense powerhouse, almonds are an excellent source of vitamin E, magnesium, zinc, and fibre. Just half a cup contains 15 mg of vitamin E, a full 100% of the RDA. Similarly, sunflower seeds have high levels of vitamin E and antioxidants, making them an ideal food for strengthening your immune system. Almonds are also beneficial for the skin, since they contain vitamin E and selenium, which both have anti-viral properties.

Chicken soup

One study found that chicken broth helps the immune system by inhibiting neutrophil migration. This is because the substance cysteine inhibits the movement of white blood cells. Additionally, chicken soup reduces the amount of mucus associated with a cold. While more research is needed to determine exactly how the soup works in the body, these findings suggest that chicken broth is an effective immune system support food. Here are some other benefits of chicken broth as an immune system support food.


In addition to their immune system support properties, oranges have a host of other benefits. The high content of vitamin C and dietary fiber promotes good skin, heart and digestive health. And they help prevent cancer and reduce the risk of colds. Vitamin C helps protect the body from free radicals, while folate promotes cell growth and a healthy pregnancy. Vitamin C helps the skin look and feel younger, and plays an important role in collagen production.


In addition to promoting gut health and the quantity of good bacteria, beets also contain vitamin C. These properties may help support the immune system. Beet juice can enhance the anti-inflammatory effects of beets. These benefits can be particularly beneficial to athletes. Beets are also great sources of energy and can boost athletic performance. However, the benefits of beet juice and their potential as immune system support foods are not fully understood.


In addition to its many health benefits, spinach is a vegetarian source of iron, which helps your red blood cells carry oxygen to the body. Deficiency in iron can lead to dizziness, weakness, and difficulty breathing. Moreover, spinach is packed with many vitamins and minerals that support your immune system. These nutrients are especially important for your body’s defense system against infections and toxins. In addition to the anti-inflammatory properties, spinach also contains a large amount of potassium and vitamin C, which are natural immunity boosters.