Updated: Dec 17, 2024

Foods With Immune-Boosting Powers

Written by Sincerely Health

During this year’s cold, flu, and (never-ending) COVID-19 season, it’s even more important to stock your fridge and pantry with groceries that support a healthy immune system.

Your immune system is your body’s top defense against viruses that cause colds, flu, COVID-19, and other illnesses.^[1] It also helps you recover when those germs break through your defenses and make you unwell.^[2] The nutrients you get from food and drinks can help keep your immune system in peak performance.^[3]

Choose the best foods for boosting the immune system

Look for immunity-boosting food and drinks with these nutrients: ^[4]

Omega-3 fatty acids

Omega-3 fatty acids are a type of healthy unsaturated fat that helps fight inflammation brought on by illness.^[5] This fat may also help keep inflammation at bay, lowering your chances of getting sick.^[6]Your body can’t make this essential nutrient. You can only get omega-3 fatty acids from foods.

Good sources of omega-3s include:^[7]

Salmon, tuna, mackerel, herring, sardines, anchovies, oysters and other fatty fish

Chia seeds, hemp seeds, walnuts
Edamame (soybeans)
Ground flaxseeds and flaxseed oil, canola oil and soybean oil
Pasture-raised eggs and Omega-3-enriched eggs
Omega-3 enriched juice, milk, and yogurt
Dark leafy greens, such as spinach, kale, and collards, brussels sprouts and broccoli rab

Vitamin A and beta-carotene

Vitamin A and beta-carotene act as antioxidants, helping your immune system fend off damaging molecules called free radicals.^[8] These molecules can build up, putting stress on your body and making you vulnerable to illnesses.^[9]

Foods high in vitamin A and beta-carotene include:^[10]

Apricots, cantaloupe, mangoes, guavas, and pink grapefruit
Broccoli, carrots, sweet potatoes, and butternut squash, red bell peppers
Dairy products, including milk and cheese

Dark leafy greens like spinach, kale, collards, and romaine lettuce

Eggs
Fortified breakfast cereals
Seafood, such as tuna, clams, mackerel, herring, and salmon

Vitamin C

Studies have debunked the notion that vitamin C found in citrus fruits, juices, and other products can keep you from catching a cold.^[11] But there’s some evidence that the vitamin may ease cold symptoms and shorten how long you’re sick.^[12] Vitamin C is also an antioxidant that supports your immune system.^[13]

Foods and drinks high in vitamin C include:^[14]

Bell peppers, tomatoes, and white potatoes
Berries, including blackberries, raspberries, blueberries, and strawberries
Cabbage family veggies, including broccoli, Brussels sprouts, cabbage, and cauliflower
Citrus fruits, including oranges, grapefruits, lemons, and limes
Fortified or 100% fruit juices
Guavas, papayas, kiwis, and other tropical fruits, such as pineapples, mangoes, cantaloupes and honeydew melons

Green leafy vegetables, including kale, turnip greens, Swiss chard, and spinach

Vitamin D

You probably know that vitamin D helps build strong bones. But this vitamin may also help ease inflammation throughout your body and help fight infections.^[15] Some studies suggest that low levels of vitamin D (vitamin D deficiency) can make you more prone to colds, flu, and COVID-19.^[16] While more proof is needed, there’s no question that vitamin D does your body (and immune system) good.

Get more D in your diet with these foods:^[17]

Eggs

Fish, including salmon, swordfish, trout, sardines, herring, tilapia, halibut, and tuna

Liver
Mushrooms
Vitamin D-fortified cereals, juices, and dairy and nondairy products

Vitamin E

Like vitamins A and C, vitamin E also acts as an immune-supporting antioxidant. Studies show this vitamin is especially helpful at lowering the risk of respiratory infections like pneumonia and flu.^[18]

You can get vitamin E from these food sources:^[19]

Trout, swordfish, tuna, salmon, shrimp, prawns, and blue crab

Asparagus, avocados, Spinach, broccoli, beet greens, and collards
Mangoes and kiwis
Nuts and nut butters
Red bell peppers, pumpkin, and butternut squash
Sunflower seeds
Sunflower, almond, olive, safflower, and soybean oils

Zinc

Like vitamin C, there’s no evidence that zinc can keep you from getting sick with a cold or other viral illness.^[20] However, some studies suggest this mineral may help you get over a cold faster.^[21] The studies focused on zinc lozenges (a supplement) and zinc nasal gels and sprays. But you can also get zinc from these foods:^[22]

Beef, pork, and poultry
Broccoli, spinach, beet greens, and asparagus
Crab, lobster, oysters, and other shellfish
Fortified breakfast cereals
Legumes, nuts, and seeds
Mushrooms

Whole grains and whole-grain products

In summary: Choose foods for a healthy immune system

A balanced diet that includes nutrient-rich foods is just one way to support a healthy immune system. It’s also important to take other immune-boosting actions like getting enough sleep, managing stress, staying physically active, and drinking plenty of water.

Now that you know how nutrients and foods boost your immune system, you may be curious about how to make smart shopping choices. The Sincerely Health nutrition tools in the app can help. You can start by downloading the app. You’ll save $10* on groceries for creating an account. Next, create a personalized Sincerely Health nutrition profile to receive 1,000 points.

Your nutrition profile allows you to:

Set specific nutrition goals.
- Earn 10 points for items you purchase for a maximum 100 points per order (that’s 10 items at 10 points each).

FAQs about immune-boosting foods

What fruits are the best for your immune system?

Fruits high in vitamin A, beta carotene, vitamin C, and vitamin E are good for your immune system. These fruits include mangoes, kiwis, berries, and citrus fruits.

What drinks boost your immune system?

Vitamin D-fortified juice, milk, and nondairy beverages can help boost your immune system.

How can you boost your immune system quickly?

A balanced diet that has immunity-boosting, nutrient-rich foods and drinks is a great way to quickly boost your immune system.

Download your app on the App Store today

[1] Cleveland Clinic. Immune System. Last reviewed October 20, 2023. https://my.clevelandclinic.org/health/body/21196-immune-system

[2] Cleveland Clinic. Immune System. Last reviewed October 20, 2023. https://my.clevelandclinic.org/health/body/21196-immune-system

[3] Cleveland Clinic. Immune System. Last reviewed October 20, 2023. https://my.clevelandclinic.org/health/body/21196-immune-system

[4] Current Opinion in Food Science. Foods to Deliver Immune-Supporting Nutrients. Last reviewed February 2022. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8702655/; Harvard T.H. Chan School of Public Health. Nutrition and Immunity. https://nutritionsource.hsph.harvard.edu/nutrition-and-immunity/; Cleveland Clinic. 11 Foods That Boost Your Immune System. Last reviewed December 30, 2022. https://health.clevelandclinic.org/food-to-boost-your-immune-system; European Journal of Clinical Nutrition. Nutrition and Immunity: Lessons for COVID-19. Last reviewed June 23, 2021. https://www.nature.com/articles/s41430-021-00949-8

[5] National Institutes of Health Office of Dietary Supplements. Omega-3 Fatty Acids. Last reviewed July 18, 2022. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/

[6] National Institutes of Health Office of Dietary Supplements. Omega-3 Fatty Acids. Last reviewed July 18, 2022. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/

[7] National Institutes of Health Office of Dietary Supplements. Omega-3 Fatty Acids. Last reviewed July 18, 2022. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/; Cleveland Clinic. Omega-3 Fatty Acids. Last reviewed November 17, 2022. https://my.clevelandclinic.org/health/articles/17290-omega-3-fatty-acids

[8] Cleveland Clinic. 11 Foods Full of Beta-Carotene and Their Health Benefits. Last reviewed October 18, 2023. https://health.clevelandclinic.org/beta-carotene

[9] Cleveland Clinic. Why You Should Care About Free Radicals. Last reviewed July 19, 2022. https://health.clevelandclinic.org/free-radicals

[10] National Institutes of Health Office of Dietary Supplements. Vitamin A and Carotenoids. Last reviewed April 12, 2022. https://ods.od.nih.gov/factsheets/VitaminA-Consumer/

[11] National Library of Medicine. Common Colds: Research Summaries – Does Vitamin C Prevent Colds? Last reviewed December 11, 2023. https://www.ncbi.nlm.nih.gov/books/NBK279544/

[12] American Journal of Lifestyle Medicine. Vitamin C in the Prevention and Treatment of the Common Cold. Last reviewed February 9, 2016. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6124957/

[13] Harvard T.H. Chan School of Public Health. Vitamin C. Last reviewed March 2023. https://nutritionsource.hsph.harvard.edu/vitamin-c/

[14] Harvard T.H. Chan School of Public Health. Vitamin C. Last reviewed March 2023. https://nutritionsource.hsph.harvard.edu/vitamin-c/

[15] Harvard T.H. Chan School of Public Health. Vitamin D. Last reviewed March 2023. https://nutritionsource.hsph.harvard.edu/vitamin-d/

[16] Harvard T.H. Chan School of Public Health. Vitamin D. Last reviewed March 2023. https://nutritionsource.hsph.harvard.edu/vitamin-d/

[17] Harvard T.H. Chan School of Public Health. Vitamin D. Last reviewed March 2023. https://nutritionsource.hsph.harvard.edu/vitamin-d/

[18] IUBMB Life. Regulatory role of vitamin E in the immune system and inflammation. Last reviewed November 30, 2018. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7011499/

[19] Harvard T.H. Chan School of Public Health. Vitamin E. Last reviewed March 2023. https://nutritionsource.hsph.harvard.edu/vitamin-e/

[20] Cleveland Clinic. Can Vitamin C or Zinc Cure a Cold? Last reviewed December 28, 2022. https://health.clevelandclinic.org/can-immune-boosters-with-vitamin-c-or-zinc-help-my-cold

[21] BMJ Online. Zinc for the prevention or treatment of acute viral respiratory tract infections in adults: a rapid systematic review and meta-analysis of randomised controlled trials. Last reviewed October 10, 2021. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8578211/

[22] Harvard T.H. Chan School of Public Health. Zinc. Last reviewed March 2023. https://nutritionsource.hsph.harvard.edu/zinc/

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