Top Foods to Boost Your Immune System

Even when everyone seems to be sick all around you, eating certain foods for your immune system can strengthen your body’s natural defense system. With intentional food choices, you can supply your body with the strength it needs to reduce the chances of getting sick⸺even when you are exposed to germs.

Certain foods, like citrus fruits, leafy greens, and garlic, contain nutrients that naturally boost immunity. In this article, we’ll highlight some of the best immune system booster foods to include in your diet and a few to avoid, helping you build a stronger, more resilient immune system this season.

A Word About Your Immune System

The immune system is your body’s natural defense system, designed to protect against pathogens such as bacteria, viruses, fungi, and parasites. It also plays a critical role in identifying and eliminating abnormal or irregular cells while maintaining tolerance to the body’s own healthy tissues.

Your body’s inflammatory response is part of the immune response, helping to fight infections and repair injuries. However, when inflammation becomes chronic—such as in the case of "inflammaging," the low-grade inflammation associated with aging—it can compromise immune function and contribute to the development of various diseases.

The gut plays a central role in immune health, as it houses nearly 70% of the immune system. A balanced gut microbiome helps regulate immune responses, supports the production of protective antibodies, and reduces harmful inflammation.^[1]

Many lifestyle factors can support the immune system, while others can negatively impact it. Eating a nutrient-rich diet is one of the easiest ways to boost your immune system.

Diet and Immune Health

The foods commonly eaten in the Mediterranean diet provide antioxidants, polyphenols, and other nutrients that can bolster immunity through several mechanisms. Antioxidants protect your cells from damage that can cause illness, while polyphenols are compounds in certain plant foods that support a healthy inflammatory response^[2].

At the same time, ultra-processed foods and added sugars^[3] contribute to inflammation and weaken immune defenses.^[4]

Other factors that can impact immunity include age, genetics, stress, sleep, physical activity, hydration, gut health, environmental toxins, cigarette smoke (including vaping), and alcohol use. And while genes play a role in our likelihood of getting sick, research shows our environment and habits account for nearly 75% of it.^[5]

Support Your Immune System With Food

Certain foods rich in antioxidants and polyphenols can protect immune cells from damage and support a healthy inflammatory response.

Citrus Fruits – Oranges, grapefruits, and lemons are high in vitamin C, a key antioxidant that strengthens immune defenses.^[6]

Spinach – Spinach contains vitamins A, C, and E and beta-carotene, which enhance the body’s ability to fight infections.^[7]

Sweet Potatoes – Loaded with beta-carotene, which converts to vitamin A, these starchy veggies are vital for maintaining a healthy immune system.^[8]

Turmeric – A bright yellow spice commonly used in Indian dishes, turmeric’s active ingredient, curcumin, may lower the inflammatory response.^[9]

Ginger – Ginger is rich in plant compounds called gingerols, which help to keep your immune system strong. Studies suggest that ginger may lower inflammation, which allows your body to better fight off infections.^[10]

Berries – Blueberries, strawberries, and blackberries are rich in flavonoids and anthocyanins that support total body health and immunity.^[11]

Dark Chocolate – Contains flavonoids like catechins and epicatechins, known to improve vascular health and reduce inflammation.^[12]

Green Tea – Loaded with catechins, a type of polyphenol, green tea may the health of innate, adaptive, and gut-based immune defenses.^[13]

Garlic – Research shows garlic may enhance immune system function by stimulating cells that activate inflammatory responses. These cells essentially “turn on” a process that fights germs trying to get into your system and make you sick.^[14]

Yogurt and Kefir – Yogurt and kefir are probiotic-rich foods and beverages that support gut health. Recent research shows drinking kefir, a fermented yogurt beverage, might be able to boost certain components of the immune system.^[15]

Almonds – Almonds are rich in vitamin E and other antioxidants that support immune system function. In particular, the skin of almonds contains anti-inflammatory properties that may protect cells from damage from viruses and bacteria.^[16]

Pomegranates – Pomegranates are one of the best sources of antioxidants and polyphenols. This makes them a prime food for supporting immune health.^[17]

Urolithin A, the active ingredient in Mitopure®, is a byproduct of pomegranate digestion, which may provide its own immune-supporting benefits. The recently completed MitoImmune study demonstrated Mitopure’s ability to improve markers of immune health in healthy adults.

Mitopure Softgels

Bestseller

4.4 · 2726 reviews

The simplest form of Mitopure

Buy now

However, only about 40% of the population have the proper gut bacteria to convert the polyphenols from pomegranates into Urolithin A. Mitopure provides a direct dose of Urolithin A, a compound being actively researched for its potential role in enhancing immune cell activity.

Immune System Busters

While there are many immune system helpers in the diet, there are immune-weakening foods that can leave you more prone to illness. While indulging in them once in a while is fine, they can pose a problem when consumed regularly.

Added Sugar – ​​Too much added sugar in sweets and packaged foods contributes to inflammation and can reduce your body's ability to fight infections. Note - the natural sugar in fruits and starchy veggies like potatoes is completely fine.^[18]

Excess Sodium – Potato chips, fast food, and other salty items contain high amounts of sodium, which may inhibit immune function and suppress the inflammatory response. ^[19]

Fried Foods, Processed and Charred Meats – Unstable compounds called advanced glycation end products (AGEs) are formed during frying, baking, and charring. If AGE levels are too high in the body, it can lead to inflammation that can weaken immunity. Because of this, it’s best to limit fried, grilled, and burnt meats.^[20]

Food Additives – Many processed foods contain additives and emulsifiers that can negatively influence immunity and gut health. Limiting highly processed foods is the best way^[21] to avoid these added ingredients.^[22]

Refined Carbs – Refined carbs like white bread, pasta, and sugary cereals can cause blood sugar spikes and alter gut bacteria, which can impact immunity. If you have these foods once in a while, try to pair them with a nutritious “friend” such as a fiber from vegetables or a lean protein source to slow down their digestion.^[23]

Artificial Sweeteners – Artificial sweeteners are linked to increased gut inflammation. Since the gut and immune system are intertwined, limiting your intake of artificial sugars like aspartame, sucralose, and saccharin may protect both your gut and immune system.^[24]

Alcohol – While past studies suggest moderate alcohol consumption may reduce inflammation, newer research suggests any amount of alcohol consumption can be harmful to health. Chronic heavy drinking poses the biggest threat to immunity, ^[25]defined by the Centers for Disease Control (CDC)^[26] as 8 or more drinks per week for women and 15 or more per week for men.^[27]

Final Words

Prioritizing food that supports the immune system, such as those rich in antioxidants and polyphenols, can strengthen your body’s defenses against getting sick. Immune-boosting foods like citrus fruits, garlic, turmeric, and pomegranates can help reduce inflammation and protect your cells from damage while cutting back on processed and sugary foods helps maintain a healthy gut and overall immunity.

By focusing on a balanced, nutrient-rich diet and an overall healthy lifestyle, you can build a resilient immune system to ward off illness and feel your best, no matter the season.

References