Shorter Version
Est. Reading Time: 2 Minutes
Your co-worker was coughing throughout the office. The person next to you on your flight brought their own box of tissues; now you’re starting to get the sniffles. Whether it’s cold and flu season or your body is just worn down from stress, sometimes our immune system just needs a little extra attention to keep us feeling our best. The best medicine for a healthy immune system is simple and natural – a balanced, whole-foods diet. Beat the stress by eating foods high in these immunity-boosting nutrients!
The key nutrients to boost your immune system
Vitamin C
Probably the most well-known nutrient to boost your immune system, vitamin C protects our cells against everyday stress. Find this vitamin in a variety of fruits like the citrus family (oranges, tangerines, lemons, limes, and grapefruit), strawberries, kiwi, and papaya. Veggies like bell peppers, broccoli, and tomatoes are also packed with vitamin C. Additionally, if you are a traveler, remember that traveling requires a little extra oomph to boost immunity. When traveling by plane, order a vitamin C-packed tomato juice from the flight attendant.
Vitamin A
Although better known for supporting healthy vision, vitamin A also strengthens our tissues to fight against infection. Most foods have a compound called carotenoid that the body turns into vitamin A. For example, think orange foods like carrots, pumpkin, cantaloupe, sweet potatoes, and apricots. Spinach, kale, bell peppers, fortified milk, and eggs also are great sources that boost your immune system with Vitamin A.
Vitamin E
This is the true antioxidant hero in supporting the immune system. Because it’s a fat-soluble vitamin (it’s best absorbed when eaten with a fat source), you can find it in foods like nuts, seeds, nut butters, avocado, vegetable oils, and some whole grains. Just one serving of sunflower seeds has about 66% of the Daily Value of vitamin E.
Dietitian’s Tip: Keep homemade trail mix on hand throughout the year. Mix up your favorite nuts, seeds, and unsweetened dried fruit for an energy and immune-boosting snack on-the-go.
Zinc
Ever wonder why throat lozenges are made with extra zinc? This mineral keeps the immune system fighting strong and is the first-aid kit to healing any wounds. Find zinc hiding out in most animal sources like red meat, poultry, milk, and seafood (especially shellfish). It can also be found in plant sources like beans, legumes (chickpeas, lentils), whole grains, nuts, and seeds.
Protein
Ready to power through the cold season with adequate protein? This macronutrient is required for every single reaction that occurs in your body which makes it the M.V.P. in defense. Choose a variety of lean protein sources throughout the week like meat, poultry, seafood, nuts and seeds, beans and legumes, and soy-based products.
Water
Okay, it’s not technically food. Regardless, water is needed throughout our entire body for everyday bodily processes. Most importantly, water is the transportation system for all the wonderful nutrients we eat, making sure to deliver them to the cells that need them most.
Dietitian’s Tip: Try infusing water with fruits, lemon, or lime for extra vitamin C and flavor. Sipping on warm broths and hot tea are soothing and hydrating for a sore throat, too.
Supporting a healthy immune system is more than just eating the right foods. It’s important to also balance rest, exercise, sleep, and stress to keep our immune system at its best.
Longer Version
Est. Reading Time: 4 Minutes
Your co-worker was coughing throughout the office. The person next to you on your flight brought their own box of tissues; now you’re starting to get the sniffles. Whether it’s cold and flu season or your body is just worn down from stress, sometimes our immune system just needs a little extra attention to keep us feeling our best. The best medicine for a healthy immune system is simple and natural – a balanced, whole-foods diet. Beat the stress by eating foods high in these immunity-boosting nutrients!
The key nutrients to boost your immune system
Vitamin C
Probably the best-known nutrient for boosting your immune system, Vitamin C protects our cells against everyday stress. Vitamin C, AKA ascorbic acid, is a water-soluble antioxidant that helps protect cells by neutralizing harmful free radicals produced during normal metabolism and immune responses. It plays a key role in both innate and adaptive immunity, supporting early defenses and targeted responses to pathogens. Vitamin C is required for collagen synthesis, which is important for skin and mucosal barriers (our first line of defense), and it accumulates in white blood cells, where it enhances functions such as chemotaxis, phagocytosis, and microbial killing. It also regenerates other antioxidants, such as vitamin E (we will talk more about that later), in the body. Humans can’t make vitamin C, so it must come from the diet.
Foods high in vitamin C:
- Citrus fruits (lemons, limes, oranges, grapefruit, etc.)
- Strawberries
- Kiwi
- Papaya
- Bell peppers
- Broccoli
- Tomatoes
Vitamin A
Although better known for supporting healthy vision, vitamin A also strengthens our tissues, which serve as barriers to infection. It also supports the development and differentiation of white blood cells, including lymphocytes, which are critical for adaptive immunity. Most foods contain a compound called a carotenoid, which the body converts into vitamin A. This nutrient is involved in gene expression and in maintaining healthy immune system signaling pathways.
Foods high in vitamin A or provitamin A carotenoids:
- Carrots
- Pumpkin
- Cantaloupe
- Sweet potatoes
- Apricots
- Spinich
- Kale
- Bell peppers
- Fortified milk
- Eggs
Vitamin E
This is the true antioxidant hero in supporting the immune system. Vitamin E is a fat-soluble antioxidant that protects cell membranes from oxidative damage by neutralizing free radicals, especially in cells rich in polyunsaturated fats. Because immune cells, such as T cells and natural killer cells, are particularly susceptible to oxidative stress, vitamin E’s antioxidant capacity supports their function and survival. Because it’s a fat-soluble vitamin, it’s best absorbed when eaten with a fat source.
Foods high in vitamin E:
- Nuts
- Seeds
- Nut butters
- Avocado
- Vegetable oils
- Some whole grains
Dietitian’s Tip: Keep homemade trail mix on hand year-round. Mix up your favorite nuts, seeds, and unsweetened dried fruit for an energy and immune-boosting snack on the go.
Zinc
Ever wonder why throat lozenges are made with extra zinc? Zinc is a trace mineral that plays a structural and functional role in hundreds of proteins and enzymes involved in DNA synthesis, cell division, and inflammatory responses. It is essential for the normal development and function of immune cells such as neutrophils and natural killer cells. Zinc also supports wound healing and acts as a signaling molecule in immune responses, including cytokine production and lymphocyte proliferation. Even mild deficiencies can impair immune function.
Foods high in zinc:
- Red meat
- Poultry
- Milk and dairy products
- Seafood (especially shellfish like oysters)
- Beans and legumes (e.g., chickpeas, lentils)
- Whole grains
- Nuts and seeds
Protein
Ready to power through the cold season with adequate protein? This macronutrient is required for every reaction in your body, making it the M.V.P. in defense. Protein provides the amino acid building blocks needed to synthesize antibodies, cytokines, and immune-signaling molecules critical for defending against infections. Without adequate protein, the body cannot produce these immune factors or repair tissues effectively. Every immune cell depends on proteins for structure and function, and proteins also form enzymes that catalyze biochemical reactions throughout the body.
Foods high in protein:
- Meat (beef, pork, lamb)
- Poultry (chicken, turkey)
- Seafood (fish, shellfish)
- Beans and legumes
- Nuts and seeds
- Soy-based products (tofu, tempeh)
Water
Okay, it’s not technically food. Regardless, water is needed throughout our entire body for everyday bodily processes. Water is essential for nearly every bodily process, including the transport of nutrients, the removal of waste, the regulation of body temperature, and the maintenance of the fluid environment in cells where immune reactions occur. Hydration also supports the lymphatic system, which carries immune cells throughout the body. Sufficient water ensures that nutrients reach cells that need them and that toxins are flushed away efficiently.
Dietitian’s Tip: Try infusing water with fruits, lemon, or lime for extra vitamin C and flavor. Sipping on warm broths and hot tea is soothing and hydrating for a sore throat, too.
Supporting a healthy immune system is more than just eating the right foods. It’s also important to balance rest, exercise, sleep, and stress to keep our immune system at its best.
Actionable Steps
- Be prepared: Stock your kitchen with these immune-boosting foods regularly so your immune system always gets the right fuel. Check out our meal planning tips so you have meals and snacks on hand when you’re sick.
- Eat an overall well-balanced diet: Choose a variety of fruits, vegetables, whole grains, and protein sources to get all your vitamins and minerals.
- Take care of yourself: When your immune system is weak, focus on rest and self-care so your body can properly recover.
- Read more: Visit our articles page for more information on health-related topics and lifestyle advice!
- Ask a Professional: Visit our services page and schedule an appointment with one of our coaches.
Sources
- https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
- https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
- https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/
- https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
- https://www.betterhealth.vic.gov.au/health/healthyliving/protein
- https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/water-essential-to-your-body-video
This article was originally written by Shannon Costello for Guide, Inc., and was updated for use by Meakin Metabolic Care by Aubrey Christofferson.
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