15 Foods That Boost the Immune System - Healthline

15 Foods That Boost the Immune System · 1. Citrus fruits · 2. Red bell peppers · 3. Broccoli · 4. Garlic · 5. Ginger · 6. Spinach · 7. Yogurt · 8. Almonds. HealthConditionsFeaturedBreastCancerIBDMigraineMultipleSclerosis(MS)RheumatoidArthritisType2DiabetesSponsoredTopicsArticlesAcidRefluxADHDAllergiesAlzheimer's&DementiaBipolarDisorderCancerCrohn'sDiseaseChronicPainCold&FluCOPDDepressionFibromyalgiaHeartDiseaseHighCholesterolHIVHypertensionIPFOsteoarthritisPsoriasisSkinDisordersandCareSTDsDiscoverWellnessTopicsNutritionFitnessSexualHealthMen'sHealthWomen'sHealthMentalHealthSleepOriginalSeriesFreshFoodFastDiagnosisDiariesYou’reNotAlonePresentTenseVideoSeriesYouthinFocusHealthyHarvestNoMoreSilenceFutureofHealthPlanHealthChallengesMindfulEatingSugarSavvyMoveYourBodyGutHealthMoodFoodsAlignYourSpineFindCarePrimaryCareMentalHealthOB-GYNDermatologistsNeurologistsCardiologistsOrthopedistsLifestyleQuizzesWeightManagementAmIDepressed?AQuizforTeensAreYouaWorkaholic?HowWellDoYouSleep?Tools&ResourcesHealthNewsFindaDietFindHealthySnacksDrugsA-ZHealthA-ZConnectFindYourBezzyCommunityBreastCancerInflammatoryBowelDiseasePsoriaticArthritisMigraineMultipleSclerosisPsoriasisFollowusonsocialmediaShopProductsbyConditionInsomniaStressReliefBackPainNeckPainSleepApneaHotSleepersAllergiesPainReliefProductReviewsVitamins&SupplementsSleepMentalHealthNutritionAt-HomeTestingCBDMen’sHealthWomen’sHealthHealthConditionsDiscoverPlanConnectShopSubscribeNutritionHealthyEatingMealPrepVitamins&SupplementsLifestyleDietsWeightManagementConditionsProducts15FoodsThatBoosttheImmuneSystemMedicallyreviewedbyAmyRichter,RD,Nutrition—ByJamesSchend—UpdatedonApril30,2020CitrusfruitsRedbellpeppersBroccoliGarlicGingerSpinachYogurtAlmondsSunflowerseedsTurmericGreenteaPapayaKiwiPoultryShellfishOthertipsImmunesystemboostersFeedingyourbodycertainfoodsmayhelpkeepyourimmunesystemstrong.Ifyou’relookingforwaystopreventcolds,theflu,andotherinfections,yourfirststepshouldbeavisittoyourlocalgrocerystore.Planyourmealstoincludethese15powerfulimmunesystemboosters.AnimportantnoteNosupplementwillcureorpreventdisease.Withthe2019coronavirusCOVID-19pandemic,it’sespeciallyimportanttounderstandthatnosupplement,diet,orotherlifestylemodificationotherthanphysicaldistancing,alsoknownassocialdistancing,andproperhygienepracticescanprotectyoufromCOVID-19.Currently,noresearchsupportstheuseofanysupplementtoprotectagainstCOVID-19specifically.FoodFix:ImmuneSystemBoost1.CitrusfruitsShareonPinterestMostpeopleturnstraighttovitaminCafterthey’vecaughtacold.That’sbecauseithelpsbuildupyourimmunesystem.VitaminCisthoughttoincreasetheproductionofwhitebloodcells,whicharekeytofightinginfections.AlmostallcitrusfruitsarehighinvitaminC.Withsuchavarietytochoosefrom,it’seasytoaddasqueezeofthisvitamintoanymeal.Popularcitrusfruitsinclude:grapefruitorangesclementinestangerineslemonslimesBecauseyourbodydoesn’tproduceorstoreit,youneeddailyvitaminCforcontinuedhealth.Therecommendeddailyamountformostadultsis:75mgforwomen90mgformenIfyouoptforsupplements,avoidtakingmorethan2,000milligrams(mg)aday.AlsokeepinmindthatwhilevitaminCmighthelpyourecoverfromacoldquicker,there’snoevidenceyetthatit’seffectiveagainstthenewcoronavirus,SARS-CoV-2.2.RedbellpeppersShareonPinterestIfyouthinkcitrusfruitshavethemostvitaminCofanyfruitorvegetable,thinkagain.Ounceforounce,redbellpepperscontainalmost3timesasmuchvitaminC(127mg)asaFloridaorange(45mg).They’realsoarichsourceofbetacarotene.Besidesboostingyourimmunesystem,vitaminCmayhelpyoumaintainhealthyskin.Betacarotene,whichyourbodyconvertsintovitaminA,helpskeepyoureyesandskinhealthy.3.BroccoliShareonPinterestBroccoliissuperchargedwithvitaminsandminerals.PackedwithvitaminsA,C,andE,aswellasfiberandmanyotherantioxidants,broccoliisoneofthehealthiestvegetablesyoucanputonyourplate.Thekeytokeepingitspowerintactistocookitaslittleaspossible—orbetteryet,notatall.Researchhasshownthatsteamingisthebestwaytokeepmorenutrientsinthefood.4.GarlicShareonPinterestGarlicisfoundinalmosteverycuisineintheworld.Itaddsalittlezingtofoodandit’samust-haveforyourhealth.Earlycivilizationsrecognizeditsvalueinfightinginfections.Garlicmayalsoslowdownhardeningofthearteries,andthere’sweakevidencethatithelpslowerbloodpressure.Garlic’simmune-boostingpropertiesseemtocomefromaheavyconcentrationofsulfur-containingcompounds,suchasallicin.5.GingerShareonPinterestGingerisanotheringredientmanyturntoaftergettingsick.Gingermayhelpdecreaseinflammation,whichcanhelpreduceasorethroatandinflammatoryillnesses.Gingermayhelpwithnauseaaswell.Whileit’susedinmanysweetdesserts,gingerpackssomeheatintheformofgingerol,arelativeofcapsaicin.Gingermayalsodecreasechronicpainandmightevenpossesscholesterol-loweringproperties.6.SpinachShareonPinterestSpinachmadeourlistnotjustbecauseit’srichinvitaminC—it’salsopackedwithnumerousantioxidantsandbetacarotene,whichmaybothincreasetheinfection-fightingabilityofourimmunesystems.Similartobroccoli,spinachishealthiestwhenit’scookedaslittleaspossiblesothatitretainsitsnutrients.However,lightcookingmakesiteasiertoabsorbthevitaminAandallowsothernutrientstobereleasedfromoxalicacid,anantinutrient.Checkoutsomespinachrecipeshere.7.YogurtShareonPinterestLookforyogurtsthathavethephrase“liveandactivecultures”printedonthelabel,likeGreekyogurt.Theseculturesmaystimulateyourimmunesystemtohelpfightdiseases.Trytogetplainyogurtsratherthanthekindthatareflavoredandloadedwithsugar.Youcansweetenplainyogurtyourselfwithhealthyfruitsandadrizzleofhoneyinstead.YogurtcanalsobeagreatsourceofvitaminD,sotrytoselectbrandsfortifiedwiththisvitamin.VitaminDhelpsregulatetheimmunesystemandisthoughttoboostourbody’snaturaldefensesagainstdiseases.ClinicaltrialsareevenintheworkstostudyitspossibleeffectsonCOVID-19.8.AlmondsShareonPinterestWhenitcomestopreventingandfightingoffcolds,vitaminEtendstotakeabackseattovitaminC.However,thispowerfulantioxidantiskeytoahealthyimmunesystem.It’safat-solublevitamin,whichmeansitrequiresthepresenceoffattobeabsorbedproperly.Nuts,suchasalmonds,arepackedwiththevitaminandalsohavehealthyfats.Adultsonlyneedabout15mgofvitaminEeachday.Ahalf-cupservingofalmonds,whichisabout46whole,shelledalmonds,providesaround100percentoftherecommendeddailyamount.9.SunflowerseedsShareonPinterestSunflowerseedsarefullofnutrients,includingphosphorous,magnesium,andvitaminsB-6andE.VitaminEisimportantinregulatingandmaintainingimmunesystemfunction.OtherfoodswithhighamountsofvitaminEincludeavocadosanddarkleafygreens.Sunflowerseedsarealsoincrediblyhighinselenium.Just1ouncecontainsnearlyhalftheseleniumthattheaverageadultneedsdaily.Avarietyofstudies,mostlyperformedonanimals,havelookedatitspotentialtocombatviralinfectionssuchasswineflu(H1N1).10.TurmericShareonPinterestYoumayknowturmericasakeyingredientinmanycurries.Thisbrightyellow,bitterspicehasalsobeenusedforyearsasananti-inflammatoryintreatingbothosteoarthritisandrheumatoidarthritis.Researchshowsthathighconcentrationsofcurcumin,whichgivesturmericitsdistinctivecolor,canhelpdecreaseexercise-inducedmuscledamage.Curcuminhaspromiseasanimmunebooster(basedonfindingsfromanimalstudies)andanantiviral.Moreresearchisneeded.11.GreenteaShareonPinterestBothgreenandblackteasarepackedwithflavonoids,atypeofantioxidant.Wheregreenteareallyexcelsisinitslevelsofepigallocatechingallate(EGCG),anotherpowerfulantioxidant.Instudies,EGCGhasbeenshowntoenhanceimmunefunction.ThefermentationprocessblackteagoesthroughdestroysalotoftheEGCG.Greentea,ontheotherhand,issteamedandnotfermented,sotheEGCGispreserved.GreenteaisalsoagoodsourceoftheaminoacidL-theanine.L-theaninemayaidintheproductionofgerm-fightingcompoundsinyourTcells.12.PapayaShareonPinterestPapayaisanotherfruitloadedwithvitaminC.YoucanfinddoublethedailyrecommendedamountofvitaminCinasinglemediumfruit.Papayasalsohaveadigestiveenzymecalledpapainthathasanti-inflammatoryeffects.Papayashavedecentamountsofpotassium,magnesium,andfolate,allofwhicharebeneficialtoyouroverallhealth.13.KiwiShareonPinterestLikepapayas,kiwisarenaturallyfullofatonofessentialnutrients,includingfolate,potassium,vitaminK,andvitaminC.VitaminCbooststhewhitebloodcellstofightinfection,whilekiwi’sothernutrientskeeptherestofyourbodyfunctioningproperly.14.PoultryShareonPinterestWhenyou’resickandyoureachforchickensoup,it’smorethanjusttheplaceboeffectthatmakesyoufeelbetter.Thesoupmayhelplowerinflammation,whichcouldimprovesymptomsofacold.Poultry,suchaschickenandturkey,ishighinvitaminB-6.About3ouncesoflightturkeyorchickenmeatcontainsnearlyone-thirdofyourdailyrecommendedamountofB-6.VitaminB-6isanimportantplayerinmanyofthechemicalreactionsthathappeninthebody.It’salsovitaltotheformationofnewandhealthyredbloodcells.Stockorbrothmadebyboilingchickenbonescontainsgelatin,chondroitin,andothernutrientshelpfulforguthealingandimmunity.15.ShellfishShareonPinterestShellfishisn’twhatjumpstomindformanywhoaretryingtoboosttheirimmunesystem,butsometypesofshellfisharepackedwithzinc.Zincdoesn’tgetasmuchattentionasmanyothervitaminsandminerals,butourbodiesneeditsothatourimmunecellscanfunctionasintended.Varietiesofshellfishthatarehighinzincinclude:oysterscrablobstermusselsKeepinmindthatyoudon’twanttohavemorethanthedailyrecommendedamountofzincinyourdiet:11mgforadultmen8mgformostadultwomenToomuchzinccanactuallyinhibitimmunesystemfunction.MorewaystopreventinfectionsVarietyisthekeytopropernutrition.Eatingjustoneofthesefoodswon’tbeenoughtohelpfightoffthefluorotherinfections,evenifyoueatitconstantly.Payattentiontoservingsizesandrecommendeddailyintakesothatyoudon’tgettoomuchofasinglevitaminandtoolittleofothers.Eatingrightisagreatstart,andthereareotherthingsyoucandotoprotectyouandyourfamilyfromtheflu,cold,andotherillnesses.Startwiththeseflupreventionbasicsandthenreadthese7tipsforflu-proofingyourhome.Perhapsmostimportantly,getyourannualfluvaccinetoprotectyourselfandothers.LastmedicallyreviewedonApril30,202025sourcescollapsedHealthlinehasstrictsourcingguidelinesandreliesonpeer-reviewedstudies,academicresearchinstitutions,andmedicalassociations.Weavoidusingtertiaryreferences.Youcanlearnmoreabouthowweensureourcontentisaccurateandcurrentbyreadingoureditorialpolicy.Al-NooryAS,etal.(2013).Antihyperlipidemiceffectsofgingerextractsinalloxan-induceddiabetesandpropylthiouracil-inducedhypothyroidismin(rats).DOI:10.4103/0974-8490.112419BukowskiJF,etal.(2008).L-Theanineinterventionenhanceshumangammadeltatlymphocytefunction.DOI:10.1111/j.1753-4887.2007.00013.xCatanzaroM,etal.(2018).Immunomodulatorsinspiredbynature:Areviewoncurcuminandechinacea.ncbi.nlm.nih.gov/pubmed/30373170FoodDataCentral.(2019).fdc.nal.usda.gov/index.htmlGarlic.(2016).nccih.nih.gov/health/garlicGrantWB,etal.(2020).EvidencethatvitaminDsupplementationcouldreduceriskofinfluenzaandCOVID-19infectionsanddeaths.DOI:10.3390/nu12040988HossainCF,etal.(2015).AnalgesicprinciplefromCurcumaamada.DOI:10.1016/j.jep.2015.01.018KuriharaS,etal.(2010).Effectsof(l)-cystineand(l)-theaninesupplementationonthecommoncold:Arandomized,double-blind,andplacebo-controlledtrial.DOI:10.4061/2010/307475LakhanSE,etal.(2015).Zingiberaceae extractsforpain:Asystematicreviewandmeta-analysis.ncbi.nlm.nih.gov/pmc/articles/PMC4436156/LeeS,etal.(2018).Effectofdifferentcookingmethodsonthecontentofvitaminsandtrueretentioninselectedvegetables.ncbi.nlm.nih.gov/pmc/articles/PMC6049644/McFarlinBK,etal.(2016).Reducedinflammatoryandmuscledamagebiomarkersfollowingoralsupplementationwithbioavailablecurcumin.ncbi.nlm.nih.gov/pmc/articles/PMC4802396/MoghadamtousiSZ,etal.(2014).Areviewonantibacterial,antiviral,andantifungalactivityofcurcumin.DOI:10.1155/2014/186864NanceCL,etal.(2014).Regulationofinnateimmunerecognitionofviralinfectionbyepigallocatechingallate.DOI:10.1016/j.jaci.2013.12.876PandeyS,etal.(2016).Anti-inflammatoryandimmunomodulatorypropertiesofcaricapapaya.DOI:10.3109/1547691X.2016.1149528PourmasoumiM,etal.(2018).Theeffectofgingersupplementationonlipidprofile:Asystematicreviewandmeta-analysisofclinicaltrials.DOI:10.1016/j.phymed.2018.03.043RennardBO,etal.(2000).Chickensoupinhibitsneutrophilchemotaxis invitro.DOI:10.1378/chest.118.4.1150Selenium:Factsheetforconsumers.(2019).ods.od.nih.gov/factsheets/Selenium-ConsumerShoojadoostB,etal.(2018).DietaryseleniumsupplementationenhancesantiviralimmunityinchickenschallengedwithlowpathogenicavianinfluenzavirussubtypeH9N2.DOI:10.1016/j.vetimm.2018.12.002SteinbrennerH,etal.(2015).Dietaryseleniuminadjuvanttherapyofviralandbacterialinfections.DOI:10.3945/an.114.007575VarshneyR,etal.(2016).Garlicandheartdisease.DOI:10.3945/jn.114.202333VitaminB6:Factsheetforhealthprofessionals.(2020).ods.od.nih.gov/factsheets/VitaminB6-HealthProfessionalVitaminC:Factsheetforconsumers.(2019).ods.od.nih.gov/factsheets/VitaminC-ConsumerVitaminE:Factsheetforconsumers.(2020).ods.od.nih.gov/factsheets/VitaminE-ConsumerYuanG-F.(2009).Effectsofdifferentcookingmethodsonhealth-promotingcompoundsofbroccoli.ncbi.nlm.nih.gov/pmc/articles/PMC2722699/Zinc:Factsheetforconsumers.(2019).ods.od.nih.gov/factsheets/Zinc-ConsumerFEEDBACK:MedicallyreviewedbyAmyRichter,RD,Nutrition—ByJamesSchend—UpdatedonApril30,2020ReadthisnextVitaminsforKids:DoTheyNeedThem(andWhichOnes)?ByLizzieStreit,MS,RDN,LDandRachaelLink,MS,RDYoumaywonderwhetheryourchildshouldtakevitaminsupplements.Thisarticletellsyoueverythingyouneedtoknowaboutvitaminsforkidsand…READMOREThe5BestBrain-BoostingSupplementsof2022MedicallyreviewedbyJillianKubala,MS,RDThebrainstartsshowingcognitivedeclineasearlyasinyour30s.Somepeopleturntosupplementstohelppromotebrainhealthandfunction…READMORE8BestPersonalizedVitaminSubscriptionServicesfor2022,AccordingtoDietitiansBySaVannaShoemaker,MS,RDN,LDVitaminsubscriptionservicesnotonlydelivervitaminstoyourdoorbutalsohelpyoukeeptrackofwhattotakewhen.Theymayevenoffer…READMOREADietitian'sPicks:The13BestCalciumSupplementsof2022ByRachaelLink,MS,RDCalciumisamineralthat’scrucialformanybodilyprocesses.Herearethe10bestcalciumsupplements.READMORERitualVitamins:ADietitian’sReviewByRachaelLink,MS,RDRitualisasubscription-basedvitamincompanythatoffersproteinpowdersandmultivitaminsforpeopleofallages.SeeifRitualproductsareright…READMOREThe15BestVitaminBrandsof2022:ADietitian’sPicksByRachaelLink,MS,RDIt'snosecretthatvitaminscanimproveyourhealth,butnotallvitaminsandmineralsarecreatedequal.Herearethe15bestvitaminbrandstohelp…READMOREChronicInflammation:LowVitaminDLevelsMayBeaPossibleCauseAnewstudyhasfoundalinkbetweenlowvitaminDlevelsinthebloodandelevatedC-reactiveprotein,anindicatorofchronicinflammation…READMOREThe14BestFishOilSupplementsof2022,AccordingtoDietitiansBySaVannaShoemaker,MS,RDN,LDandRachaelLink,MS,RDIfyoudon'teatfish,takingasupplementcanbeaquickwaytoincreaseyourintakeofomega-3fattyacids.Herearethe14bestfishoil…READMOREThe7BestVitaminsandSupplementsforStress,AccordingtoDietitiansBySaVannaShoemaker,MS,RDN,LDandGavinVanDeWalle,MS,RDStressmaybecausedbymanyfactors,suchaswork,money,health,orrelationships.Herearethe7bestvitaminsandsupplementstohelpyoumanage…READMORE