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Immunity is important all year, every year, but it seems to have become an even hotter health topic than ever in the past few years. And it’s always especially great when cold and flu season hits (and lasts all winter and sometimes even into early spring). Fortunately, you can protect yourself from sniffles and sick days by maintaining a healthy immune system on your own through daily habits. One of the best ways to support your immunity throughout life is through nutrition and smart eating habits. Eating immune-boosting foods (and sipping on certain beverages) isn’t just effective, but also easier and more delicious than you might think.
Why nutrition is important for immunity
If you’re on a mission to optimize immune function, your diet is a great place to start. Nutrition is a major factor affecting the immune system and ultimately the body’s ability to protect itself against harmful germs. Immune cells need certain nutrients to function properly, says Gary E. Deng, MD, PhD, an integrative medicine specialist at Memorial Sloan Kettering Cancer Center. These nutrients may work by triggering critical cellular responses, providing energy to immune cells, or fighting off harmful molecules, to name a few mechanisms, according to a 2019 article in the journal Nutrients.
Eat more plants, probiotics and protein.
But what exactly does eating for immunity look like? Fortunately, according to the Academy of Nutrition and Dietetics, the best diet for a robust immune system aligns extremely well with familiar nutritional advice and should focus in particular on lots of whole plants, including fruits and vegetables. These plant foods offer fiber, vitamins, minerals and antioxidants, all of which are essential for fueling your immune cells. An immunity-boosting diet also requires foods that contain probiotics (those “good” bacteria for a healthy gut microbiome) and lean protein, which both animal and plant sources can provide.
Eat fewer processed, packaged and ultra-refined foods.
Immune system nutrition also involves eating less of certain foods. These less beneficial foods typically include ultra-processed and refined foods, which are often lacking in immunity-promoting nutrients (eg, natural fiber, phytochemicals, vitamins, and minerals). Not only do they not provide what one needs, but they can also actively undermine the immune system when consumed in excess. They can cause oxidative stress and contribute to inflammation, tricking your body into using its antioxidant supply to fight these processes, rather than being ready and able to fight off the microscopic intruders that cause disease, says registered dietitian Rhyan Geiger , RDN. Don’t worry, you can still enjoy ice cream and fries! But your system will thank you if these treats become a lower priority in your daily eating habits.
And, of course, what you eat and drink is only part of boosting immunity. Other important habits include managing stress, getting enough sleep (ie seven to eight hours for most adults) and physical activity.
When it comes to everyday meals and errands, here are the best immune-boosting ingredients to look for.
The best foods for immunity
Leafy greens
Along with supporting heart health and brain function, leafy greens like kale, spinach, Swiss chard, and arugula are some of the best foods to eat repeatedly. “Leafy greens are rich in micronutrients, especially vitamin C and vitamin K, which [are essential for promoting] a healthy immune system,” says Geiger. Other pro-immunity nutrients in leafy greens include beta-carotene and folate, or vitamin B9. To fill up on leafy greens, aim for at least two cups a day, she says. And remember, you’re not limited to salads at all: try making a refreshing green smoothie or adding a handful of greens to soups, stews, omelets, pasta dishes and bowls of cereals.
Probiotic foods
When it comes to gut health, probiotic foods like tempeh, yogurt, kefir, kimchi, and sauerkraut steal the show. And since gut function is linked to immunity, these probiotic-rich choices are multifunctional superfoods. The “good” bacteria in probiotic foods boost immune cells in the gut lining, Dr. Deng says, adding that these microbes also metabolize food to generate nutrients that would otherwise not be available to the body. This ensures that your immune system is getting the nutrients it needs to perform at its best. For optimal immune support benefits, Dr. Deng recommends adding probiotic foods to your diet two to three times per week. Start your day with Greek yogurt with chopped nuts and berries; snack on naturally fermented pickles; or top your fish tacos with sauerkraut.
Berries
When it comes to foods that boost the immune system, you can’t go wrong with berries like strawberries, blueberries, and raspberries. According to Dr. Deng, berries are rich in antioxidants, which help protect healthy cells from harmful molecules. Berries also offer vitamin C (especially strawberries), an essential immune nutrient, and fiber, which supports “good” bacteria in the digestive tract, he adds. Aim for two half-cup servings of berries a week, which is easy to do with delicious dishes like berry baked oatmeal and smoothie bowls. Or you can always snack on them by the handful straight from the carton in the fridge.
lean protein
Although the vitamins and antioxidants we get from plant foods are often associated with immune function, protein is just as crucial. “Protein [helps] the body repairs tissues and muscles, makes antibodies, and promotes the synthesis of amino acids necessary for immune function,” says Geiger. For the healthiest option, go for lean proteins, which are low in saturated fat. (This type of fat can raise your LDL or “bad” cholesterol when consumed in large amounts). Examples of lean protein sources include tofu, beans, lentils, skinless chicken or turkey, and white-fleshed fish like tilapia.
Green tea
You can also sip your way to better immunity. Deliciously refreshing and earthy, green tea is a staple in your tea drawer. “Green tea contains a variety of antioxidants, including [a] plant compound called epigallocatechin gallate,” says Geiger. “This compound may help reduce inflammation in the body and improve function.” Enjoy hot or cold green tea, or add it to a smoothie for a tasty kick.