Immunity-Boosting Foods You Should Be Eating

Whether it’s cold out, or the whether the weather is transitioning from cooler to warmer temperatures, dietitians point to a significant defense weapon in preventing colds and the flu.

Immune-boosting foods can improve your ability to ward off the flu and other health problems, according to the Academy of Nutrition and Dietetics.

From our partner

People 16+ years old struggling with lupus: Find out if the PHOENYCS FLY Study may be for you. Study-related care provided at no cost.

“A strong immune system doesn’t guarantee your body can fight off every flu bug, but it is a powerful defense,” said registered dietician Heather Mangieri in an academy news release. “Good nutrition is essential to a strong immune response.”

From our partner

Join a Study, Help Future Patients. Researchers are studying a potential treatment for HER2+ metastatic breast cancer. Find out if you may qualify

The following overview of foods may boost the immune system:

• Protein is an essential part of your body’s defense system. Sources of protein include seafood, lean meat, poultry, eggs, beans and peas, soy products and unsalted nuts and seeds.
• Vitamin A helps prevent infections by keeping the skin and tissues in the mouth, stomach, lungs and intestines healthy. This nutrient, found in sweet potatoes, carrots, kale, spinach and red bell peppers, also helps the body regulate the immune system.
• Vitamin C triggers the production of immune-boosting antibodies. Oranges, grapefruit, strawberries and tangerines are among the foods rich in vitamin C.
• Vitamin E is an antioxidant that may provide a boost to the immune system. People who want to get more vitamin E in their diet should eat sunflower seeds, almonds, sunflower or safflower oil, hazelnuts, peanut butter or spinach.
• Zinc, a nutrient found in lean beef, wheat germ, crab, wheat bran, sunflower seeds, black-eyed peas, almonds, milk and tofu, may also improve functioning of the immune system.

If you’re unsure about what foods to eat to boost your immune system, a registered dietitian can help. They can help ensure you’re getting the nutrients your body needs to function and protect itself.