Healthcare 101: Five Foods to Boost Your Immune System

Modified March 10, 2026

A strong immune system can help you stay healthy but there are plenty of factors that can undermine its proper functioning.

A healthy immune system doesn’t guarantee perfect health, but it can protect you from many diseases.

Consider the building blocks you place in your body every time you take a bite. Eating more whole foods and fortified foods can give you the vitamins and minerals necessary to support your immune system and your body’s diverse biochemical reactions. Invest in eating healthy foods to keep yourself and your family healthy.

Can you improve your immune system with food? You bet. Learn more about how the contents of your grocery cart can support your immune system today. Consider these 5 top foods the next time you shop:

Citrus Fruits

Getting your vitamin C from food makes sense. Oranges and lemons naturally come to mind when you think of produce high in vitamin C, but know that you can get the vitamin C your immune system needs from eating kale, spinach, bell pepper, papaya and strawberries.

Consuming foods high in vitamin C along with certain beans and vegetables rich in iron – such as lentils and kale – allows the body to absorb the iron more effectively. This is important for vegetarians and others who eat little to no meat.

Bananas

Bananas are not only a prebiotic food – supporting gut health – they are high in vitamin B6. This vitamin is needed to keep the immune system functioning properly. Bananas are an excellent base for your next smoothie! Other foods high in vitamin B6 include cold-water fish, lean chicken breast, chickpeas and potatoes. Do not get prebiotics mixed up with probiotics. Prebiotics serve as food for probiotics. Good sources of prebiotics include: garlic, leeks, and onions.

Almonds

Almonds, hazelnuts, peanuts and sunflower seeds provide needed vitamin E – an important antioxidant – to the body. If you need a healthy snack, consider raw or roasted almonds as an option. Also, cashews are rich in zinc, which powers your immune system by activating T-lymphocytes.

Carrots

Carrots and other fruits and vegetables high in carotenoids help support immune system function. Carotenoids turn into vitamin A in the body and provide an antioxidant effect. Other foods with carotenoids include sweet potatoes, pumpkin, squash and cantaloupe. Stock the fridge and indulge in immune system boosting soups and more!

Fatty fish

Fish like salmon, tuna and sardines are natural sources of vitamin D. Even though vitamin D is produced in the body, it may be necessary to supplement. A surprising number of people are vitamin D deficient. A number of fortified foods on the market – such as orange juice, milk and cereals – can help you get an adequate amount of vitamin D.

Warm Lemon Water

Believe it or not, a cup of warm lemon water first thing in the morning gets your digestive tract ready to work and provides you with some important vitamins—plus it’s easy to make.

Start with a glass of lukewarm, purified water. It shouldn’t be hot like tea, but a little warmer than room temperature. Squeeze in about a half a lemon—and add more or less depending on your taste preference.

Experiment with some extras to enhance the health perks and taste. For example, add a little cayenne pepper to give your drink some pep. Maybe a fresh piece of mint for flavor, or a couple drops of local honey to help fight seasonal allergies will do the trick.

Fruit-Infused Water

Fruit and water are perfect bedfellows, so try adding different kinds of fruit to your water to create a custom flavor you love. Also, don’t be afraid to mix and match fruit and herbs!

Some delicious combinations include:

• Raspberry and mint
• Orange and kiwi
• Strawberry and mint
• Blueberry and lime

Start with sparkling water (around two cups for each serving) and some ice. Mix in whole fruit and fresh herbs to taste. Plan for about one cup of the berries or a whole piece of sliced fruit per serving. Add fresh herbs and then let it sit for a few hours in the refrigerator. The longer you let it infuse, the stronger the flavor! Pour the infused water over ice for something cool and refreshing or drink it right from the jug.

You can make these drinks by the glass or in large batches to infuse the whole family with something healthy and homemade.

When DIY is Not Your Style

There are plenty of healthy pre-made drinks for those who don’t want the hassle of mixing their own elixir. Fresh juice like cranberry or orange is always a better choice than soda; however, you should avoid products with a lot of preservatives or artificial flavoring.

Low-sodium vegetable drinks are a practical option if you are not interested in something sweet. The tomato in drinks like V8 provides vitamin C and is a rich source of the antioxidant lycopene to potentially reduce your risk of certain cancers.

The right drink will give you energy while enhancing your nutrition and, hopefully, taste great, too. It’s just a matter of finding an elixir what works for you and perfecting it.

Certain habits, such as smoking or drinking alcohol, may undermine your immune system health. Speak with a healthcare professional to determine the best approach to support your specific nutritional needs.