21 Best Foods for a Healthy Immune System

Last updated on April 14, 2022

By now, we all probably know that having a healthy immune system is a good thing- and quite important if we don’t want to get sick. Our diet is a huge part of whether or not our immune system is healthy, so understanding what a healthy immune system diet is, is crucial. Just like an unhealthy diet can make us sick, a healthy diet keeps our immune system strong and helps us stay healthy and disease-free.  

Foods that are Bad for the Immune System  

What foods are bad for the immune system? Piedmont Healthcare interviewed Dr. Blackmon on just that subject¹. The list was pretty straightforward- most of the foods you think of as unhealthy are bad for your immune system.

Some examples include: 

• Sodas 
• Processed foods 
• Sugary food and drinks  
• Refined carbs like white bread, sugary cereals, and bakery goods.  
• Alcohol  
• Tobacco Products 

These foods are not generally healthy for your body. They need to be eaten in small quantities to maintain a healthy immune system. It is best to save these foods for special occasions now and then! 

Healthy Immune System Foods

Let’s take a look at what foods promote a healthy immune system. Most unprocessed foods promote a healthy immune system. Fruits, veggies, lean meats, whole grains, and healthy fats all help keep you and your immune system healthy. There are a few foods that help boost your immune system. 

These include: 

Great Sources of omega-3 fatty acids² 

1. Tuna 

2. Salmon 

3. Seaweed 

4. Hemp Seeds 

5. Walnuts 

6. Flaxseeds 

Foods that are high in beta carotene³ 

7. Sweet potatoes 

8. Carrots  

9. Green leafy vegetables  

 Foods that are rich in Vitamin C and E

10. Red peppers 

11. Oranges  

12. Lemons 

13. Nuts and seeds 

14. Broccoli  

15. Spinach  

 Foods that are great sources of Vitamin D

16. Fortified cereals 

17. Plant Milk  

 Foods that are high in Zinc  

18. Nuts 

19. Pumpkin Seeds 

20. Beans 

21. Lentils  

All of these foods have great immune-boosting powers and should be in any healthy diet. If you practice adding even one or two of these foods into your diet, your immune system will thank you!  

How to Create Meals for a Healthy Immune System

How can you add these foods into your diet? Sometimes it can be a little overwhelming. It’s all about starting small. Pick one or two foods from the list above that you could easily add to your diet. Maybe start with the leafy greens and make a salad once a week or throw some in a smoothie. Once that becomes easy and like a habit, pick a few more.

Switch from dairy milk to plant milk, have some fatty fish once a week, or snack on some nuts and seeds throughout the week. If you follow this pattern, you will be eating a crazy healthy diet in no time! You and your immune system will be as healthy as ever. The cold and flu won’t know what hit them!  

Sources

1. Schedule your appointment online. Foods and Drinks That Hurt Your Immune System | Piedmont Healthcare. (n.d.). Retrieved November 3, 2021, from https://www.piedmont.org/living-better/foods-and-drinks-that-compromise-your-immune-system. 
2. What to eat to boost your immune system. Cleveland Clinic. (2021, October 19). Retrieved November 3, 2021, from https://health.clevelandclinic.org/food-to-boost-your-immune-system/. 
3. Foods to boost the immune system. Physicians Committee for Responsible Medicine. (2020). Retrieved November 3, 2021, from https://www.pcrm.org/news/blog/foods-boost-immune-system. 

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