The Best Foods to Support Your Immune System

best foods to support immune system

A healthy diet is the best way to strengthen your immune system. That means eating foods that are packed with vitamins, minerals and other nutrients.

In addition to a well-balanced diet, other factors that support immune function include good sleep, stress reduction and regular exercise. Here are the best foods to help you keep your immune system strong and healthy all year long!


Almonds are a nutritious, nutrient-dense nut that provide protein, fiber and a variety of vitamins, minerals and phytochemicals. They’re also high in vitamin E, which has been linked to a lower risk of heart disease and cancer.

Vitamin E and other antioxidants fight free radicals in the body, which can damage cells and trigger disease. A half-cup serving of almonds contains more than a third of your daily dose of vitamin E.

Studies have shown that almonds may also boost your immune system. For example, a recent study found that almond skins stimulated increased white blood cell production and helped the body’s immune response to viruses like the cold.

Sunflower seeds

Sunflower seeds are rich in vitamins and minerals that can support your immune system. These include vitamin E, copper, folate, niacin, B6, magnesium and selenium.

These nutrients play a vital role in keeping your body healthy and strong to fight off viruses and bacteria. They also help boost your energy levels and improve your overall mood.

They are rich in dietary fiber, polyunsaturated fats and omega-3 fatty acids. They can also help lower the levels of inflammatory markers in your blood.

They are also a good source of calcium and magnesium. These nutrients can aid in reducing high blood pressure, heart disease and type 2 diabetes.


Yogurt is a healthy choice because it contains a variety of nutrients that support your immune system. It also includes probiotics, which are beneficial bacteria that may reduce inflammation and help you fight off colds.

In addition, it contains calcium, a mineral that is essential for bone health and development. It’s also a good source of vitamin D, which can aid in the absorption of calcium.

Yogurt is high in protein, which is important for muscle growth and strength. It also has a range of vitamins and minerals, including B6, B12, riboflavin, potassium, and magnesium.


Tomatoes are a great source of antioxidants that protect the immune system from damage by free radicals. These unstable molecules are highly reactive and destroy the cells in your body.

They are also a good source of vitamin C and fiber. Vitamin C is a powerful antioxidant that helps fight infection, inflammation and prevent cancer.

A medium-sized tomato can provide you with 28% of your recommended daily intake (RDI) of vitamin C. Tomatoes are also high in Vitamin K, which helps prevent blood clotting and promote bone health.

Tomatoes are also a good source of folate, which is essential for healthy tissue development and cell activities. They are also rich in potassium which aids in regulating blood pressure and preventing heart disease.


Broccoli is a superfood loaded with antioxidants that can support the immune system. It also provides a variety of vitamins and minerals, including vitamin C and beta-carotene.

It also contains magnesium and iron, which can help boost your immune system’s function and protect you from chronic illnesses such as high blood pressure and heart disease.

A recent study from UCLA found that a chemical in broccoli called sulforaphane may help the body’s immune cells fight free radicals that damage the immune system, leading to diseases like cancer and other chronic conditions.

Broccoli is also a good source of fiber, which can aid in detoxification processes. It’s high in a phytonutrient called isothiocyanates, which can reduce cholesterol levels and boost eye health.