Yes, frozen! Frozen vegetables are picked when their freshness and nutrient value are optimal and their nutritional value gets preserved. They are rich in antioxidants primarily beta carotene, vitamin C, and vitamin E which can help reduce inflammation in your body.

Look for fruits and vegetables that are purple, blue, red, orange and yellow. This is a great addition to stews, soups and sauces - pureed, diced, or whole.

Tomatoes are rich in lycopene, an antioxidant that may reduce inflammation and improve immune function. Choose raw, unsalted nuts and seeds. They are a great source of healthy fat, protein and fats. Nut butters are always a good option to keep around the house and make a satisfying snack or spread.

Deng recommends adding probiotic foods to your diet two to three times a week. Start your morning with Greek yogurt with chopped nuts and berries; snack on naturally fermented pickles ; or top your fish tacos with sauerkraut. Citrus fruits , such as oranges and grapefruit , are teeming with vitamin C.

This nutrient is essential for top-notch immune function, as it promotes the production of disease-fighting white blood cells i. According to Dr. Deng, berries are high in antioxidants, which help protect healthy cells from damaging molecules. Aim for two half-cup servings of berries per week , which is easy to do with delicious eats like berry baked oatmeal and smoothie bowls.

Or you can always munch on them by the handful straight from the carton in the fridge. Although vitamins and antioxidants we get from plant foods are often associated with immune function, protein is just as crucial.

For the healthiest option, go for lean proteins, which are low in saturated fat. Examples of lean protein sources include tofu , beans , lentils , skinless chicken or turkey, and white-fleshed fish like tilapia. You can sip your way to better immunity, too.

Delightfully refreshing and earthy, green tea is a must-have in your tea drawer. Calder PC. Nutrition and immunity: lessons for COVID Eur J Clin Nutr.

Childs CE, Calder PC, Miles EA. Diet and immune function. Carr AC, Maggini S. Vitamin C and immune function. Tourkochristou E, Triantos C, Mouzaki A. The influence of nutritional factors on immunological outcomes.

Front Immunol. Yan Z, Zhong Y, Duan Y, Chen Q, Li F. Antioxidant mechanism of tea polyphenols and its impact on health benefits. Animal Nutrition. Use limited data to select advertising.

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Vitamin C helps keep your immune system strong by slowing the production of free radicals, which reduces chronic inflammation in the body that can cause illness. Pictured Recipe: Butternut Squash Soup with Apple Grilled Cheese Sandwiches.

Aside from being a standby for fall soups, butternut squash is packed with immune-supporting nutrients. V itamin A and vitamin C are crucial nutrients to help support a healthy immune system and reduce inflammation.

And research has found that butternut squash's high levels of antioxidants, carotenoids in particular, play an important role in immune function. There are dozens of kinds of apples that serve a variety of purposes, from topping a salad to baking a pie.

This popular fruit packs some impressive nutrition and health benefits , too. Plus, apples are packed with antioxidants , like quercetin and catechin, that help reduce inflammation. Much like the old adage suggests, an apple a day just might help keep the doctor away.

Though no single food is sure to completely prevent you from coming down with a cold, eating a well-rounded healthy diet with lots of fruits and vegetables is a good way to support your immune system. That, in addition to practicing good hygiene, like regularly washing your hands, sanitizing high-touch surfaces, wearing a mask and social distancing when necessary, can also help keep you healthy.

These fall favorites take on "superfood" status to us because of the nutrients, vitamins and minerals they pack. For more inspiration on how to use them, check out our 50 Best Recipes for Fall. Use limited data to select advertising. Create profiles for personalised advertising.

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By Bhupesh Panchal, Senior Regulatory Affairs Associate. With more people understanding how good gut health can affect the body. But what is the gut microbiome?

Join us on a journey through the profound importance of zinc, exploring its diverse roles, benefits, and the delicate balance required for good health. There are several benefits to incorporating ground cinnamon or cinnamon sticks, which are also called quills, into your cooking and baking.

Masters Degree in Toxicology and BSc Hons in Medical Biochemistry. Shop now. Save article. Health Hub Home Conditions Immunity Immunity Nutrition 10 foods to support your immune system. No one likes to be ill! However, one of the biggest ways you can support your immunity is to eat a healthy diet.

Please speak to your GP before taking. If you still want to enjoy this fruity recipe, just skip adding echinacea in step 1. Bell peppers Brightly coloured bell peppers contain lots of vitamin A, which helps your immune system work properly. Foods containing ginger Keep foods containing ginger in your kitchen.

Good bacteria. Note that the bacteria must be alive to offer any potential benefits. Cinnamon Next time you make a hot chocolate or tea, try a sprinkle of cinnamon.

One study found that ethanolic extracts of cinnamon had potent antioxidant activity. It's the overall quality of your diet , not individual foods, that matters most.

A similar approach applies to advice on foods you should avoid, such as sugary drinks or highly processed meats: the best foods to avoid in support of your immune system are the same ones you should be limiting anyway. It's not a secret and it's not a product.

What's good for your overall health is good for immune function. The best ways to keep your immune system at peak performance are:. This list probably looks familiar. These measures have long been recommended for overall health, and can do a lot to help many of us. Certain illnesses — HIV, some cancers, and autoimmune disorders — or their treatments can affect how well the immune system works.

So some people may need additional help from medications and therapies, which could truly count as immune boosting. Perhaps there will come a time when we'll know how to boost immune function beyond following routine health measures.

That's simply not the case now. Until we know more, I wouldn't rely on individual foods, detox programs, oral supplements, or on-demand IV drips to keep your immune system healthy, especially when there are far more reliable options.

Robert H. Shmerling, MD , Senior Faculty Editor, Harvard Health Publishing; Editorial Advisory Board Member, Harvard Health Publishing. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles.

No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

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What is a tongue-tie? What parents need to know. Which migraine medications are most helpful? How well do you score on brain health? Shining light on night blindness. Can watching sports be bad for your health? Such plant foods offer fiber, vitamins, minerals, and antioxidants, which are all essential for fueling your immune cells.

Immune system nutrition does involve eating less of certain foods, too. These less-advantageous eats generally include ultra-processed and refined foods, which are often stripped of immunity-supporting nutrients e. natural fiber, phytochemicals, vitamins, and minerals.

They can cause oxidative stress and contribute to inflammation, prompting your body to use its supply of antioxidants to fight those processes, rather than being ready and able to fight the microscopic intruders that cause sickness, says registered dietitian Rhyan Geiger , RDN.

Don't worry, you can still enjoy ice cream and french fries! But your system will thank you if these treats become a lower priority in your everyday eating habits. And, of course, what you eat and drink is only one part of enhancing immunity. Other important habits include managing stress , getting enough sleep i.

When it comes to daily meals and grocery shopping, here are the top immune-boosting ingredients to reach for. In addition to supporting heart health and brain function , leafy greens like kale , spinach, Swiss chard, and arugula are some of the best foods to eat on repeat.

Other pro-immunity nutrients in leafy greens include beta-carotene and folate , or vitamin B9. To get your fill of leafy greens, aim for at least two cups per day, she says. When it comes to gut health, probiotic foods such as tempeh , yogurt , kefir , kimchi, and sauerkraut steal the show.

And since gut function is connected to immunity, these probiotic-rich choices are multifunctional superfoods. This ensures your immune system gets the nutrients it needs to bring its A-game.

For optimal immune-supporting benefits, Dr. Deng recommends adding probiotic foods to your diet two to three times a week. Start your morning with Greek yogurt with chopped nuts and berries; snack on naturally fermented pickles ; or top your fish tacos with sauerkraut. Citrus fruits , such as oranges and grapefruit , are teeming with vitamin C.

This nutrient is essential for top-notch immune function, as it promotes the production of disease-fighting white blood cells i. According to Dr. Deng, berries are high in antioxidants, which help protect healthy cells from damaging molecules.

Aim for two half-cup servings of berries per week , which is easy to do with delicious eats like berry baked oatmeal and smoothie bowls. Or you can always munch on them by the handful straight from the carton in the fridge. Although vitamins and antioxidants we get from plant foods are often associated with immune function, protein is just as crucial.

For the healthiest option, go for lean proteins, which are low in saturated fat. Examples of lean protein sources include tofu , beans , lentils , skinless chicken or turkey, and white-fleshed fish like tilapia.

You can sip your way to better immunity, too. Delightfully refreshing and earthy, green tea is a must-have in your tea drawer.

Calder PC. Nutrition and immunity: lessons for COVID Eur J Clin Nutr. Childs CE, Calder PC, Miles EA.