A strong immune system is your body’s best defense against illnesses and chronic disease. No single food can prevent illness, but eating a variety of superfoods—or, nutrient-dense foods that are particularly beneficial for health—can help keep your immune system working as it should.
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Citrus fruits are known for being good for your immune system. For one, they’re loaded with vitamin C, which helps your body make certain white blood cells. White blood cells help your body fight different kinds of infections.
Beyond vitamin C, these fruits also contain a number of anti-inflammatory and antioxidant compounds that help you recover more quickly when you do get sick. They can also support long-term health and may protect against chronic conditions, such as cancer.
Citrus fruits include:
- Oranges
- Grapefruits
- Tangerines
- Clementines
- Lemons
- Limes
How to add them to your diet: Your body needs daily intake of vitamin C from your diet. So try adding sliced citrus fruits to your morning oatmeal, tossing citrus in a salad, squeezing fresh lemon over fish or vegetables, or blending citrus fruits into a smoothie.
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Berries are rich in vitamin C and powerful antioxidants that help strengthen immune function. Studies have shown that berries possess antiviral, antimicrobial, and anti-inflammatory properties, which support a healthy immune response and protect against illness.
Berries commonly deemed “superfoods” include:
- Blueberries
- Cranberries
- Raspberries
- Açai berries
- Strawberries
- Blackberries
- Gogi berries
How to add them to your diet: Eat berries fresh or frozen, add them to yogurt or cereal, mix them into muffins, or blend them into a smoothie. Due to their natural sweetness, berries may also help you avoid added sugar in your diet.
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Fatty fish are excellent sources of omega-3 fatty acids, which may help reduce inflammation and support overall immune health.
These healthy fats may help calm overactive immune responses, which could help manage or prevent autoimmune conditions, such as rheumatoid arthritis. Omega-3s may also help certain infection-fighting immune cells function more efficiently.
Vitamin D is another immune-boosting component of fatty fish. This vitamin plays an important role in protecting the body against viruses and bacteria.
Some of the most common types of fatty fish include:
- Salmon
- Tuna
- Sardines
- Mackerel
- Herring
How to add them to your diet: Aim to include fatty fish in your meals two to three times per week. Try grilling, baking, or pan-searing it for dinner, or add canned salmon or sardines to salads, wraps, or sandwiches for a quick meal.
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Broccoli is packed with several immune-supporting nutrients, including vitamins A, C, and K, as well as other important minerals for immune health, such as iron.
Broccoli also contains compounds that help your body produce glutathione, a substance that works as an antioxidant in the body. Glutathione supports immune cell activity and plays a role in regulating inflammation, which may help lower the chances of certain diseases.
How to add it to your diet: Eating raw broccoli or cooking it lightly by steaming or sautéing preserves more vitamins than boiling. Enjoy it as a healthy mid-day snack, a simple side dish, or add it to stir-fries, casseroles, salads, or pasta dishes.
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Garlic is a superfood that’s been used for medicinal purposes for centuries, mainly due to its natural immune-supporting properties.
Its main active compound, allicin, has strong antibacterial, antiviral, and anti-fungal effects. Allicin also has antioxidant properties that help reduce inflammation, which may support long-term health and lower the risk of chronic conditions such as heart disease and arthritis.
How to add it to your diet: Using fresh garlic is the best way to enjoy its immune-boosting effects. Add garlic to omelettes, marinades for meat, pasta sauces, or homemade dips or dressings to boost both flavor and nutrition.
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Almonds are rich in vitamin E, a powerful antioxidant that helps protect your cells and support healthy immune function. A one-ounce serving of almonds provides almost 50% of the vitamin E you need for the day.
Research suggests that the natural skin on almonds may offer additional antiviral support, and eating almonds with their skins on may help defend against common viral infections, such as colds and the flu.
How to add them to your diet: There are lots of ways to enjoy almonds, including grabbing a handful of raw or roasted almonds as a snack, spreading almond butter on apples or toast, or cooking with almond milk or almond flour.
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Leafy greens are nourishing and immune-boosting foods. They’re rich in vitamins A and C, as well as other antioxidants that support immune cells. These nutrients also help lower inflammation and protect your cells from damage.
Common leafy green superfoods include:
- Kale
- Spinach
- Swiss chard
- Collard greens
How to add them to your diet: Leafy greens are versatile, and can be easily incorporated into your daily diet. Toss a mix of different greens into salads or grain bowls, sauté them in oil alongside vegetables, or add them to soups and stews.
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Yogurt contains live probiotics—beneficial bacteria that help balance your gut microbiome. Since approximately 70% of your immune cells are located in the gut, maintaining a healthy microbiome is crucial for overall immunity. A balanced gut environment supports immune cell function, reduces inflammation, and helps your body respond to respiratory and digestive infections.
Yogurt also provides vitamin A, vitamin D, and zinc, all of which support immune health.
How to add it to your diet: There are lots of varieties of yogurt out there, but Greek yogurt offers extra protein. Regardless of which you try, yogurt should contain live and active cultures. Also, choose unsweetened yogurt or yogurts with healthier types of sweeteners, such as honey.
No single superfood can overhaul your immune system. But small, consistent healthy habits add up and can help improve your immune defenses over time.
The easiest way to build an immune-supportive diet is to start with foods you already enjoy—start by adding one or two nourishing foods to each meal and build from there.
Another strategy is to pair immune-boosting superfoods together. For example, make a yogurt bowl topped with almonds and berries, or cook a simple dinner with salmon, lemon, broccoli, and garlic.
Diet is only one piece of the puzzle, though. Other key habits to strengthen your immune system include:
- Getting high-quality sleep
- Engaging in regular physical activity
- Limiting alcohol intake
- Quitting smoking
