Top 30 Foods to Support Immune Function: Dietitian-Approved Picks for Your Diet

Discover 30 nutrient-dense foods that can help support the body’s natural defenses, plus expert tips for your diet from a registered dietitian.

By Lena Bakovic, RDN, CNSC

— On Sep 17, 2025

Top 30 Foods to Support Immune Function: Dietitian-Approved Picks for Your Diet

In this article:

Our diets have a significant impact on our overall health, influencing everything from mood to our body’s innate immune system function. While many people search for the latest dietary fads, a balanced diet filled with foods rich in nutrients is one of the best and most consistent ways to support a balanced immune response.

Drawing on the latest research, I’ve handpicked 30 foods known for their nutritious properties and possible benefits for immune health. By integrating these into your meals, you're not just treating your taste buds but also fostering wholesome eating habits to support your body's natural defenses.

“When my clients suffer from frequent illnesses, I recommend we go back to basics. It's about the right nutrients and whole foods for your immune system and getting enough rest and hydration. I also suggest adding in a greens supplement like Live it Up Super Greens to help cover any gaps."

Rachel Gargano, MS, RD, CSSD, CBS

Why Your System Needs Immune Support

Your immune system is responsible for defending your body against germs and other microorganisms that cause illness. The more support and resources you can give your immune system, the better chance it has of preventing you from getting sick.

Signs that your immune system need some extra support may include:

Frequently getting sick
Symptoms of passed illnesses won’t go away
Struggling with gut issues
Frequently feeling tired
Ongoing inflammation

According to experts, a strong immune system starts with diet and lifestyle. If your current lifestyle and diet lack fresh fruits and veggies, taking the time to add whole foods to every meal or drinking a daily greens juice is one of the best ways to build up your body’s immune response and strengthen it in the long-term.

30 Best Immune-Supporting Foods

Many foods can help your body’s natural defenses and support immune system function due to their nutritious properties. Here are some of our favorite superfoods to look for if you're wanting to support your immune system naturally.

1. Ginger

Origin: Root of the Zingiber plant

Superpower: Anti-inflammatory

Key benefits: Ginger is an excellent ingredient to cook with and may also contribute to wellness of your immune system cells. According to studies, ginger has the potential to reduce occasional inflammation and ease nausea, thanks to the gingerol naturally occurring in this root plant. Use sliced or grated ginger to season food, or make ginger tea.

Check out even more ginger benefits.

2. Blueberries

Origin: Fruit of bushy shrubs native to North America

Superpower: Anthocyanin (flavonoid)

Key benefits: Blueberries have a high concentration of anthocyanins, an antioxidant that has been shown to support overall health and immune system function. The antioxidants in blueberries help fight free radicals, assisting the body in preventing cell damage and oxidative stress.

3. Oranges

Origin: Citrus fruit (a hybrid of the pomelo and mandarin)

Superpower: Vitamin C

Key benefits: Oranges contain a very high level of vitamin C, a nutrient commonly sought after during cold and flu season. Getting enough vitamin C (and all other recommended vitamin and mineral levels) in your diet helps your body maintain its immune resilience.

Did You Know? Other citrus fruits, such as lemons, grapefruits, limes, and tangerines, are excellent sources of vitamin C. If oranges aren't for you, consider cooking with lemons and limes, snacking on grapefruits or tangerines, or drinking lemon water to get the benefits of citrus for your immune system.

4. Walnuts

Origin: Seed of the Jaglans tree

Superpower: Zinc, iron, protein

Key benefits: Like most nuts, walnuts are a good source of protein, which supports daily energy levels and muscle maintenance, according to Mayo Clinic. Since protein plays a crucial role in muscle repair and maintenance, it supports the body in healing damaged tissues while also helping to produce antibodies, cytokines, and other microbes necessary for immune response.

Additionally, walnuts contain vital nutrients that contribute to strong immune response, such as:

Vitamin E
Zinc
Iron
Potassium

5. Salmon

Origin: Ocean fish (hatch and spawn in freshwater)

Superpower: Zinc, omega-3 fatty acids, vitamin D

Key benefits: Wild salmon is an excellent source of zinc and vitamin D, which contributes to the body’s respiratory function and immune response. This essential vitamin supports both innate and adaptive immunity, while also working to maintain homeostasis throughout the body during illnesses and inflammation. This fatty fish is also filled with omega-3 fatty acids, a compound known to help maintain overall health and support the immune system.

These healthy fats may support your body’s immunity by:

Providing energy
Assisting with cell function
Allowing for interactions to happen between cells

6. Broccoli

Origin: Brassica oleracea plant

Superpower: Sulforaphane, vitamin C

Key benefits: Broccoli is an incredibly easy veggie to prepare and incorporate into a balanced diet. Plus, its rich nutrient content makes it a great way to support your overall health. In particular, sulforaphane, a chemical in broccoli, has been shown to boost the enzymes and antioxidant genes in some immune cells, helping to fight free radicals.

Cruciferous vegetables like broccoli are also known for promoting several benefits due to their carotenoids and flavonoids. Additionally, broccoli is a rich source of vitamin C, which helps make this superfood one of the best ways to support the body's immune response.

Check out even more broccoli benefits!

7. Red Bell Peppers

Origin: Fruit of the Capsicum annuum plant

Superpower: Vitamin C, beta-carotene

Key benefits: Oranges and citrus fruits might be associated with vitamin C, but red bell peppers have a higher concentration of this crucial nutrient. For instance, one medium red bell pepper contains 152 mg of vitamin C. They also contain a generous dose of beta-carotene and vitamin A, both of which promote a healthy immune system.

Beta-carotenes are especially important since they serve as an antioxidant, protecting the body from oxidative stress. Since oxidative stress is impossible to avoid in the daily world and may also lead to a range of health concerns, antioxidants play a vital role in supporting your body in repairing cells from oxidative damage.

8. Almonds

Origin: Seed of the Prunus amygdalus tree

Superpower: Vitamin E, antioxidants, and protein

Key benefits: Almonds are a great way to support a balanced diet and offer numerous vitamins, minerals, and antioxidants for immunity. These tree nuts contain vitamin E and, according to studies, may promote the growth of healthy gut bacteria. They are also rich in protein and healthy fats like omega-3 fatty acids that play a role in healthy nutrition and overall immune support.

9. Green Tea

Origin: Leaves of the Camellia sinesis plant

Superpower: Catechin (antibacterial and antiviral)

Key benefits: Green tea is rich in catechin antioxidants, which can help maintain the body’s immune response and protect against cell damage. Catechins are also found in black tea, coffee, berries, and grapes. Green tea can also play a role in helping inflammation thanks to it being a source of polyphenols, which in turn may support the immune system. Polyphenols are naturally occurring antioxidants that help neutralize free radicals while also offering gut support.

10. Turmeric

Origin: Root of the Curcuma longa plant

Superpower: Curcumin (anti-inflammatory, antioxidant)

Key benefits: Known for its vivid orange color and subtle earthy flavor, turmeric has been used for centuries as an herbal remedy for everything from the common cold to indigestion. Turmeric’s excellent immune-supporting nutrients come from curcumin, an active component that research shows may act as an antimicrobial agent and have a positive effect on the body’s immune response. This vibrant spice is delicious in a variety of dishes, from curries to golden milk lattes.

11. Spinach

Origin: Leaves of the Spinacia oleracea plant

Superpower: Fiber, vitamin C

Key benefits: According to Cleveland Clinic, spinach is another excellent source of vitamin A and essential nutrients like beta-carotene, which nourish your body and promote immune resilience. Another benefit of spinach is the high fiber content it provides, which has a positive effect on the wellness and functioning of the body’s microbiome.

As mentioned previously, much of the body’s immune response is tied to the health of the gut. Since dietary fiber is essential for the processing of food and feeding of beneficial gut bacteria, incorporating a fiber-rich ingredient into your diet not only supports gut health, but may likely also strengthen the body’s immune system.

Check out even more spinach benefits!

Dietitian Tip: Eating a balanced diet can be hard, especially if you're a working professional or busy parent! Opting for a natural greens powder is a great way to ensure you're getting the vitamins and minerals needed to assist your immune system; though most greens powders are not a replacement for a healthy diet, they may alleviate some stress of getting your essential nutrients in.

12. Garlic

Origin: Bulb of the Allium sativum plant

Superpower: Allicin

Key benefits: Garlic cloves are a good source of allicin, the sulfur-containing compound that gives garlic its characteristic smell. Perhaps more importantly, allicin offers potential anti-inflammatory, antimicrobial, and antioxidant properties, all of which play a large role in supporting immune function. The possible immunity-boosting benefits of garlic can come simply from incorporating this allium into your daily cooking.

13. Dark Leafy Greens

Origin: Edible plant leaves (e.g., kale, Swiss chard)

Superpower: Vitamins C and E, flavonoids, carotenoids

Key benefits: Kale, Swiss chard, mustard greens, and other dark leafy greens are high in vitamins C and E and antioxidants that may offer powerful support for the immune system. They also contain iron, which helps balance energy levels, and offer a hefty dose of fiber to support the body’s gut.

Check out even more kale benefits!

14. Tomatoes

Origin: Berry of the Solanum lycopersicum plant

Superpower: Vitamin C, lycopene

Key benefits: Like oranges and bell peppers, tomatoes have high levels of vitamin C. Depending on the product and nutritional content, tomatoes may help support a healthy immune system by promoting the production of T-cells and phagocytes, both of which are white blood cell types that are essential for fighting bacteria, viruses, and other harmful particles in the body.

15. Yogurt

Origin: Milk fermented with bacteria

Superpower: Probiotics

Key benefits: Yogurt has high levels of probiotics and good bacteria that promote digestive balance, and also feed the immune cells lining the gut’s interior walls. Many immune cells live in the gut, so maintaining a healthy gut environment is crucial for a healthy immune system. Additionally, yogurt is an excellent source of protein, calcium, B vitamins, zinc, magnesium, and phosphorus. Thanks to its rich nutrient composition, yogurt is a great way to support your body’s immune response.

16. Kiwi

Origin: Berry of the Actinidia vine

Superpower: Vitamins C and E

Key benefits: Kiwi isn’t a citrus fruit, but it still contains high levels of vitamin C, dietary fiber, potassium, and other nutrients. Studies suggest kiwifruit may promote functional and metabolic effects, among other benefits.

17. Avocados

Origin: Fruit of the Persea Americana tree

Superpower: Antioxidants, folate

Key benefits: Avocados are a popular superfood due to their potential health benefits and versatility. They provide a good dose of healthy fats and folate, which is a nutrient essential for proper growth and development. Avocados also contain generous doses of antioxidants, which help the body’s immune system naturally respond to damage caused by oxidative stress.

18. Beans

Origin: Seeds of plants in the Fabaceae family

Superpower: Vitamin B, fiber, zinc

Key benefits: Beans are an excellent vegetarian source of protein and offer a good amount of fiber. Studies show that beans may play a role in managing illnesses, although more research is needed. Beans also provide other essential nutrients like potassium and magnesium, the latter of which supports the body’s inflammation responses.

19. Pineapple

Origin: Fruit of the Ananas comosus plant

Superpower: Iodine, vitamin B, bromelain

Key benefits: Pineapple is a tropical fruit packed with nutrients, including vitamin B, calcium, and potassium. It’s high in iodine, a trace mineral that can help promote healthy thyroid function, which is essential for overall health and immunity. Plus, it includes a powerful digestive enzyme called bromelain that helps break down food and promotes gut health, which is closely tied to immune function.

20. Raw Honey

Origin: Honey bees

Superpower: Antibacterial

Key benefits: Raw honey has been used for centuries to help relieve sore throats and support the immune system. It may act as a natural antimicrobial agent due to the enzymatic production of hydrogen peroxide. Honey also contains a lot of calcium, magnesium, and iron, and it can promote gut health and a strong immune response.

21. Oats

Origin: Seed of the Avena sativa grain

Superpower: Fiber, energy

Key benefits: Oats are delicious and can make it easy to maintain a balanced diet thanks to their high fiber content. According to one medical study, oats are high in dietary fiber, copper, zinc, and other nutrients that may play a role in the immune system’s response and function. Additionally, this grain is easy to incorporate into meals, whether through overnight oats, granolas, or protein bars.

22. Ginseng

Origin: Root of the Panax plant

Superpower: Energy

Key benefits: Ginseng has been used in Eastern medicine for centuries to improve overall health and aid the immune system. It can support healthy metabolism, and one study suggests that this superfood ingredient may support a healthy immune system by aiding tissue repair and healing within the body thanks to its biochemical composition.

23. Eggs

Origin: Poultry

Superpower: Vitamin D and amino acids

Key benefits: Eggs are packed with protein and healthy nutrients, specifically vitamin D, which helps regulate the immune system. Eggs also contain complex dietary components that have been shown to aid in cell immunity and oxidative stress reduction, making the nutrients in this protein-packed ingredient helpful for immune support. And egg yolks are filled with vitamins, minerals, and antioxidants that may help immune resilience.

24. Sweet Potatoes

Origin: Root of the Ipomoea batatas plant

Superpower: Beta-carotene, vitamin B, vitamin C

Key benefits: As evidenced by their orange color, sweet potatoes are a great source of beta-carotene, which is a potent antioxidant. These root vegetables also provide fiber and complex carbohydrates, supporting regularity, gut wellness, and overall health. Additionally, sweet potatoes are an excellent source of vitamin C, although the exact quantity of this vitamin varies by variety of sweet potato.

25. Dark Chocolate

Origin: Cacao pods

Superpower: Theobromine (antioxidant)

Key benefits: Dark chocolate has a high concentration of theobromine, an antioxidant that may alleviate coughing. Although more research is needed into the exact correlation between dark chocolate and cough relief, this food is a great source of antioxidants to support the body’s response to free radicals, contains anti-inflammatory biocompounds, and is rich in vitamins and minerals like zinc and magnesium.

26. Quinoa

Origin: Seed of the Chenopodium quinoa plant

Superpower: Vitamin B, protein

Key benefits: Quinoa is a whole-grain superfood with immune supporting nutrients thanks to its protein, fiber, and complex carbohydrates content. This grain is also a complete protein with all nine amino acids, which play a role in supporting immune system health by assisting in the repairing of immune cells, helping inflammation, and activating antioxidants to fight damage from free radicals.

27. Sunflower Seeds

Origin: Seed of the Helianthus annuus plant

Superpower: Zinc, vitamin B

Key benefits: Sunflower seeds provide protein and omega-3 fatty acids. According to a study, they are also high in vitamin E, iron, and selenium, which all play a role in immune balance.

28. Chicken Soup

Origin: Tried-and-true home remedy

Superpower: Anti-inflammatory, hydration

Key benefits: There’s a reason chicken soup is always recommended when you’re under the weather. This healthy soup provides good hydration as well as anti-inflammatory support and plenty of vitamin B6, which helps with red blood cell production. Some studies show that chicken soup can help mitigate upper respiratory symptoms.

29. Fermented Foods

Origin: Lactic acid in sour foods (e.g., sauerkraut, kefir, kimchi, pickled cucumbers)

Superpower: Probiotics

Key benefits: The fermentation process creates foods with active cultures, which are the microorganisms that create the “good” bacteria needed for a healthy digestive system. Since the gut microbiome houses many immune system cells, a healthy gut is essential for a robust immune system.

30. Olive Oil

Origin: Pressed from olives

Superpower: Anti-inflammatory and antioxidants

Key benefits: Widely used in cooking, olive oil provides the body with anti-inflammatory compounds and antioxidants, both of which are essential in supporting a healthy immune system. Additionally, this oil is an excellent source of omega-3 and omega-6 fatty acids, both of which support energy production and the body’s overall wellness and resilience.

Top 5 Nutrients to Support Immune System Health

Incorporating nutritious foods into your diet is important for helping your body maintain its immune health. With that said, dietary supplements are an excellent way to ensure you’re getting your essential nutrients when you can’t prepare whole foods. Below are five nutrients to prioritize when shopping for dietary supplements:

1. Vitamin C

Vitamin C is a well-known vitamin, particularly for a healthy immune system. It is found in citrus fruits, bell peppers, and broccoli, and acts as a powerful antioxidant that may influence white blood cell production. White blood cells help produce collagen for skin, bones, and connective tissue and fight infections.

Because the body cannot produce vitamin C on its own, it is critical to consume the recommended daily amounts, which range between 75 and 90 milligrams for most adults. While it is considered safe to exceed these doses, it’s best to consult a doctor to determine the proper amount based on your health.

2. Vitamin D

Vitamin D is derived from the sun and plays an important role in maintaining key areas of your overall health, including:

The body's immune defenses
Decreasing inflammation
Supporting bone health

While excessive sun exposure is harmful, moderate exposure with sunscreen allows the body to synthesize this vitamin. Like vitamin C, it can aid in the development of white blood cells, but some evidence suggests that vitamin D may also protect against respiratory tract infections. However, more clinical trials are needed to prove this conclusion.

Vitamin D is a fat-soluble vitamin and can also be found certain foods like fish (such as salmon or mackerel), egg yolks, and fortified dairy products. Most people only require 600 to 800 international units (IU) to get the possible immune system support, and taking more than the recommended amount can potentially be harmful.

3. B Vitamins

B vitamins are a class of water-soluble nutrients that support a healthy immune system and overall health. Vitamins B6 and B12 are particularly beneficial for the immune system because they support regulatory T cells in the small intestine. Furthermore, B vitamins may assist with cell metabolism, energy production, and DNA and RNA synthesis.

B vitamins are readily available in certain foods, such as:

Whole grains
Lean meats
Nuts
Seeds
Legumes

Since B vitamins interact, it is important to get all eight types in your balanced diet to reap the full range of possible immune system benefits. Because most adults are deficient in B vitamins, finding the right balance is critical for immune system support.

4. Zinc

Zinc is a nutrient that helps immune function by promoting the growth of immune system cells. Zinc can also help protect the body from toxins due to its anti-inflammatory and antioxidant properties, which help with free-radical cell damage. Zinc provides extra protection for the body’s tissue barriers, so getting the proper intake is crucial for an immune response.

Whole foods are often the best sources of zinc, such as chickpeas, oysters, and pumpkin seeds. Most adults only need a mere eight to eleven milligrams daily, but the benefits of getting the right amount are evident.

5. Probiotics

Probiotics are living microorganisms that promote a healthy gut microbiome, which in turn, helps support the immune system and overall health. Lactobacillus and Bifidobacterium are the most common kinds found in probiotic products, often fermented foods or yogurt. These types of active cultures are frequently used to promote digestive health, and probiotics may help reduce inflammation and enhance the body’s natural defenses.

If you don’t like yogurt, you can also find probiotics in kimchi, kefir, or sauerkraut. Or, you can get probiotics the easy way with a dietary supplement.

Dietitian Tips to Support Your Body’s Defenses

Modifying your diet to include nutritious foods isn’t the only way to support a healthy immune system. Staying hydrated is essential for helping the immune system do its job. All cells, including those in the immune system, need water to function correctly. When you’re sick, drinking enough water can help loosen mucus for faster recovery.

Here are some other great ways to promote a healthy immune system:

Prioritize rest and get adequate sleep
Reduce your stress level
Avoid smoking and drinking alcohol
Get in some movement or exercise every day
Wash your hands frequently
Maintain a healthy weight
Minimize processed foods

These actions can help your immune system naturally stay in top shape. Of course, everyone is different, so what helps enhance immunity for you may differ from your friend, neighbor, or family member!

How Super Greens Can Help

Thinking about planning all your meals around superfoods can feel overwhelming. At Live it Up, our goal is to make nutrition easy. Live it Up prioritizes high-quality, natural ingredients to ensure your body is getting the daily nutrition it needs to function and help equip you with a strong immune system. Additionally, exact quantities of each nutrient are disclosed so you know exactly what you’re getting with every scoop.

You’ll find gut health and immune-targeting ingredients in every scoop of Live it Up Super Greens, such as:

Spinach
Dark leafy greens like kale
Ginger
Broccoli
Digestive enzymes
Probiotics
Dietary fiber

Super Greens is made without artificial additives or sweeteners. This powder is priced affordably to ensure that getting your daily greens becomes a habit. For those concerned about the taste, Live it Up created two light, refreshing flavors that taste nothing like your classic greens powders (in other words, earthy, grainy, and grassy). To enjoy, just add a scoop of Super Greens to a glass of water or your favorite beverage, no extra prep needed.

Of course, everyone’s health is different. But, if you’re looking for an easy, affordable way to support your body and immune system, consider giving Live it Up Super Greens a try!

FAQs About the Best Foods for Immune System Support

Here are expert answers to some of the most common questions about immune-supporting foods.

How can I boost my immunity in 30 days?

You can prioritize healthy habits, such as your sleep routine, diet, hydration, and exercise, but truthfully, there’s no magical strategy to “boost” your immunity. However, if you strive to live a balanced lifestyle and consume nutritious foods, you can support your body in naturally defending itself.

What are the signs of a weak immune system?

If you frequently get sick during cold and flu season, it could signify that your immune system isn’t functioning at its best. Other possible symptoms of a weak immune system can be digestive issues, fatigue, inflammation, and slow healing from wounds; in all cases, consulting your doctor is best.

How can I test my immune system?

One of the best ways to learn about the state of your immune system is to get a blood test from your primary care physician or healthcare provider. An allergist/immunologist can also test for immunologic disorders.

How can I boost my immune system in 24 hours?

While there’s no easy remedy for boosting immunity, if you want to nurture a strong immune system, focus on hydration, sleep, and stress reduction. Avoid drinking or smoking, and in some cases, consider speaking with your doctor if you’re unwell.

Do probiotics help your immune system?

Yes, probiotics are essential for a strong immune system because gut health is closely linked to the body’s immune response. Many immune cells live in the lining of the gut, so ensuring your gut is getting the nourishment it needs not only promotes better digestion, but also helps the immune system function at its best.

How can I boost my immune system fast?

There is no one-and-done, fast way to boost the immune system. If you feel like your immune system is weak or if you’re on the verge of getting sick, then it is important to support your immunity by eating foods rich in nutrients, staying hydrated, and getting plenty of rest. Know that these measures won’t stop illnesses from happening, but will provide the immune support your body needs to recover quickly!

References

About the author:

Lena Bakovic, RDN, CNSC

Lena Bakovic, RDN, CNSC, is a Registered Dietitian Nutritionist and Certified Nutrition Support Clinician dedicated to helping others lead healthier lives through evidence-based nutrition advice.

Learn more

Get your greens today

Try Super Greens