The Best Foods to Support Your Immune System

best foods to support immune system

Broccoli is an excellent food for the immune system, as it is full of vitamins A and C, along with lutein and sulforaphane. Broccoli is also a good source of magnesium, phosphorus, zinc, and iron, all of which support the immune system. Broccoli is also rich in lutein, one of 600 naturally occurring carotenoids that are beneficial to the immune system.

Citrus fruits

If you’re battling a cold, oranges are your best bet. These fruits contain 100% of your daily Vitamin C requirement and are chock full of other nutrients to boost your immune system. They’re an excellent source of antioxidants, as well as other beneficial nutrients, including Vitamin A, which boosts your immune system and mucosal immunity. And because they’re packed with fiber, you won’t be feeling lethargic after eating them.


You probably know that mushrooms are one of the best foods to support your immune system. The mushroom, Chaga, is a black mass with a surprising orange interior. Chaga is one of nature’s most powerful immune boosters, stimulating the production of cytokines, the proteins that help white blood cells fight off infection. They are our body’s first line of defense against illness. But did you know that mushrooms can also boost the immune system?

Sweet potatoes

One serving of baked sweet potatoes contains almost half of your daily recommended vitamin A, and a third of your manganese requirement. Vitamin A and manganese work together to promote healthy vision and skin. Together, they support the immune system. In addition, sweet potatoes contain 15 to 30 percent of energy-supporting B vitamins and minerals. This combination is particularly beneficial for the immune system. So, if you’re wondering, “What makes sweet potatoes the best food to support the immune system?” Keep reading to learn why these delicious vegetables are the most nutritious foods for your health.


Guavas contain many essential nutrients to promote your immune system. They contain high levels of antioxidants that can fight off diseases. They are also a good source of potassium, which can rival the potassium in bananas. Additionally, guavas contain fiber, which helps keep you regular. This fiber helps regulate blood glucose levels. As we age, our eyesight naturally deteriorates. However, guavas can prevent these problems by providing our bodies with enough vitamin A.

Seeds and nuts

A high-protein diet helps the immune system fight off infections. Inflammation-causing molecules are reduced in people who eat nuts and seeds. Adiponectin, a protein found in fats, is increased. Although nuts and seeds are high in calories, they are an excellent option for snacking. One serving of nuts and seeds a day is the recommended serving size. These are also available in ground, plain, and flaxseed meal forms.

Green tea

There is evidence that green tea is an excellent food for supporting the immune system. In mice, it increased the number of regulatory T cells, which help the immune system control immune response and prevent the body from attacking healthy cells. It also appears to influence immune function in humans. For example, researchers treated T cells with EGCG and found that they stopped creating pro-inflammatory proteins, such as cytokines. This may lead to a role for green tea in supporting the immune system in humans.


While it is not the most nutritious food, salmon contains many essential nutrients that can boost your immune system. Not only is salmon high in omega-3 fatty acids, but it is also a great source of vitamin D and the antioxidant mineral selenium. This food can boost your immune system by reducing chronic inflammation. Here are some of the most notable benefits of salmon:

Light tuna

The body needs protein and certain vitamins to function properly. Foods high in protein like light tuna provide these. Omega-3 fatty acids also support a healthy immune system. Omega-3 fatty acids stimulate the production of the hunger hormone leptin, which helps suppress the appetite. Tuna is also a good source of iron and vitamin B, two minerals that help to protect blood cells from damage. These nutrients also support healthy cholesterol, which helps to prevent inflammatory diseases.


Avocados are a nutrient-dense fruit, containing both insoluble and soluble fiber, which help form stools. They also contain substances that may have positive health effects, including unsaturated fats, which act as immune system boosters by improving absorption of fat-soluble vitamins. One serving of avocados has six grams of good fat, which supports the immune system. In addition, it provides 6% of the Daily Value for vitamin E, which is vital for keeping the immune system strong.

Leafy greens

Among the many benefits of eating leafy greens, their high fiber content is unmatched. They can help lower your cholesterol, reduce bloating, improve your digestive health, and support a healthy immune response. The high content of vitamins, minerals, and antioxidants in leafy greens also make them important for maintaining proper blood glucose levels. This makes them a powerful nutritional powerhouse. They also aid in maintaining a healthy weight and can help lower your risk of diabetes.