{"id":41604,"date":"2022-03-15T21:30:50","date_gmt":"2022-03-15T21:30:50","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=41604"},"modified":"2026-03-06T08:51:35","modified_gmt":"2026-03-06T08:51:35","slug":"30-best-immune-boosting-foods","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/30-best-immune-boosting-foods\/","title":{"rendered":"30 Best Immune-Boosting Foods To Add To Your Diet"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/30-best-immune-boosting-foods\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/30-best-immune-boosting-foods\/#Citrus_Fruits\" >Citrus Fruits<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/30-best-immune-boosting-foods\/#Berries\" >Berries<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/30-best-immune-boosting-foods\/#Yogurt\" >Yogurt<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/30-best-immune-boosting-foods\/#Garlic\" >Garlic<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/30-best-immune-boosting-foods\/#Broccoli\" >Broccoli<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/30-best-immune-boosting-foods\/#Mushrooms\" >Mushrooms<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/30-best-immune-boosting-foods\/#Spinach\" >Spinach<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/30-best-immune-boosting-foods\/#Salmon\" >Salmon<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/30-best-immune-boosting-foods\/#Tomatoes\" >Tomatoes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/30-best-immune-boosting-foods\/#Tea\" >Tea<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/30-best-immune-boosting-foods\/#Nuts\" >Nuts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/30-best-immune-boosting-foods\/#Quinoa\" >Quinoa<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/30-best-immune-boosting-foods\/#Sweet_Potatoes\" >Sweet Potatoes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/30-best-immune-boosting-foods\/#Oats\" >Oats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/30-best-immune-boosting-foods\/#Pumpkin\" >Pumpkin<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/30-best-immune-boosting-foods\/#Poultry\" >Poultry<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/30-best-immune-boosting-foods\/#Beans\" >Beans<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/30-best-immune-boosting-foods\/#Avocado\" >Avocado<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/30-best-immune-boosting-foods\/#Eggs\" >Eggs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/30-best-immune-boosting-foods\/#Chicken_Soup\" >Chicken Soup<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/30-best-immune-boosting-foods\/#Dark_Chocolate\" >Dark Chocolate<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/30-best-immune-boosting-foods\/#Cottage_Cheese\" >Cottage Cheese<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/30-best-immune-boosting-foods\/#Cloves\" >Cloves<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/30-best-immune-boosting-foods\/#Cinnamon\" >Cinnamon<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/dev.betterme.world\/articles\/30-best-immune-boosting-foods\/#Ginger\" >Ginger<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/dev.betterme.world\/articles\/30-best-immune-boosting-foods\/#Cranberries\" >Cranberries<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/dev.betterme.world\/articles\/30-best-immune-boosting-foods\/#Apple_Cider_Vinegar\" >Apple Cider Vinegar<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/dev.betterme.world\/articles\/30-best-immune-boosting-foods\/#Flaxseed\" >Flaxseed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/dev.betterme.world\/articles\/30-best-immune-boosting-foods\/#Fermented_Foods\" >Fermented Foods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/dev.betterme.world\/articles\/30-best-immune-boosting-foods\/#Olive_Oil\" >Olive Oil<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/dev.betterme.world\/articles\/30-best-immune-boosting-foods\/#Foods_To_Limit_For_Immune_Support\" >Foods To Limit For Immune Support<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/dev.betterme.world\/articles\/30-best-immune-boosting-foods\/#Other_Ways_To_Support_Your_Immune_System\" >Other Ways To Support Your Immune System<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/dev.betterme.world\/articles\/30-best-immune-boosting-foods\/#Avoiding_Smoking\" >Avoiding Smoking<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/dev.betterme.world\/articles\/30-best-immune-boosting-foods\/#Avoiding_Alcohol\" >Avoiding Alcohol<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/dev.betterme.world\/articles\/30-best-immune-boosting-foods\/#Staying_Hydrated\" >Staying Hydrated<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-37\" href=\"https:\/\/dev.betterme.world\/articles\/30-best-immune-boosting-foods\/#Getting_Enough_Sleep\" >Getting Enough Sleep<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-38\" href=\"https:\/\/dev.betterme.world\/articles\/30-best-immune-boosting-foods\/#Exercising\" >Exercising<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-39\" href=\"https:\/\/dev.betterme.world\/articles\/30-best-immune-boosting-foods\/#Reducing_Stress\" >Reducing Stress<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-40\" href=\"https:\/\/dev.betterme.world\/articles\/30-best-immune-boosting-foods\/#Practicing_Oral_Hygiene\" >Practicing Oral Hygiene<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-41\" href=\"https:\/\/dev.betterme.world\/articles\/30-best-immune-boosting-foods\/#Practicing_Correct_Hand-Washing\" >Practicing Correct Hand-Washing<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-42\" href=\"https:\/\/dev.betterme.world\/articles\/30-best-immune-boosting-foods\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p>Having a well-functioning immune system is important for overall wellbeing. While eating specific foods is unlikely to \u201cboost\u201d your immune system if it\u2019s already working well, certain nutrients support normal immune function, and eating a varied diet can help you meet your needs for those nutrients. Here are 30 nutrient-rich <a href=\"https:\/\/betterme.world\/articles\/healthy-food-alternatives\/\">foods<\/a> to include in your diet:<\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30_Best_Immune_Boosting_Foods\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30_Best_Immune_Boosting_Foods\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2><span class=\"ez-toc-section\" id=\"Citrus_Fruits\"><\/span><strong>Citrus Fruits<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Citrus fruits are high in vitamin C. A vitamin C deficiency may affect normal immune function, and eating citrus fruits can help you meet your vitamin C needs (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/nutrition-and-immunity\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">). Examples of citrus fruits include oranges, grapefruits, lemons, and limes.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Berries\"><\/span><strong>Berries<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Berries are high in antioxidants, which help protect your cells from oxidative stress (<\/span><a href=\"https:\/\/www.pcrm.org\/news\/blog\/foods-boost-immune-system\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). Blueberries, in particular, are known for their antioxidant content, but all berries are great to include in your diet.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Yogurt\"><\/span><strong>Yogurt<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yogurt is high in probiotics, which can support normal immune function. Probiotics are beneficial bacteria that can support gut health (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/nutrition-and-immunity\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">). Since the gut is associated with many immune processes, supporting gut health may also support overall immune function.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Garlic\"><\/span><strong>Garlic<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Garlic is often described as having antimicrobial<a href=\"https:\/\/betterme.world\/articles\/food-rich-in-selenium-and-zinc\/\">\u00a0properties<\/a>\u00a0and is commonly used in cooking for its flavor. It contains compounds such as allicin and sulfur-containing compounds, which have been studied for potential antimicrobial effects (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/nutrition-and-immunity\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Broccoli\"><\/span>Broccoli<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Broccoli is high in vitamin C and <a href=\"https:\/\/betterme.world\/articles\/seed-cycling\/\">antioxidants<\/a>, which support normal immune function. It&#8217;s also rich in fiber, which can help support gut health (<\/span><a href=\"https:\/\/sunnymeadowclinic.com\/foods-for-the-immune-system\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Mushrooms\"><\/span><strong>Mushrooms<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Mushrooms are a good source of selenium, a mineral that supports normal immune function (<\/span><a href=\"https:\/\/sunnymeadowclinic.com\/foods-for-the-immune-system\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). For vegans looking for a meat substitute, mushrooms are a good option because they contain protein as well.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Spinach\"><\/span><strong>Spinach<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Spinach is high in <a href=\"https:\/\/betterme.world\/articles\/andi-score\/\">vitamin C<\/a>, vitamin E, and antioxidants, which can support normal immune function. It&#8217;s also a good source of iron, which supports oxygen transport in the body (<\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1080\/09168451.2016.1146068\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Salmon\"><\/span><strong>Salmon<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Salmon is high in omega-3 fatty acids, which are important nutrients that have been studied for their role in supporting a balanced inflammatory response. Like most fatty fish, salmon is also a good source of protein (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/labs\/pmc\/articles\/PMC5495911\/\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Tomatoes\"><\/span><strong>Tomatoes<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Tomatoes are a good source of lycopene, an <a href=\"https:\/\/betterme.world\/articles\/chrononutrition\/\">antioxidant<\/a> that has been studied for its role in overall health. They also contain vitamin C and other antioxidants that support overall wellbeing (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/labs\/pmc\/articles\/PMC3850026\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30_Best_Immune_Boosting_Foods\"><img decoding=\"async\" class=\"aligncenter wp-image-38966 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5505-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5505.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5505-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5505.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5505.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Tea\"><\/span><strong>Tea<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Tea is high in antioxidants, which support overall wellbeing. Green, black, and white tea all contain antioxidants and polyphenols, and preliminary lab studies have explored catechins in green tea in relation to immune-related processes (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/nutrition-and-immunity\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/autoimmune-diet-plan\/\">Autoimmune Diet Plan: Overview, Food List, And Everything Else You Need To Know<\/a><\/span><\/i><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Nuts\"><\/span><strong>Nuts<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Nuts are a good source of vitamin E, which supports a normal<a href=\"https:\/\/betterme.world\/articles\/kosher-diet-menu\/\"> immune function<\/a>. They also contain healthy fats and protein, which can help you feel satiated and maintain steady energy. Almonds, peanuts, and cashews are all good options (<\/span><a href=\"https:\/\/www.pcrm.org\/news\/blog\/foods-boost-immune-system\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Quinoa\"><\/span><strong>Quinoa<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Quinoa is a good source of protein and <a href=\"https:\/\/betterme.world\/articles\/thyroid-and-weight-gain\/\">antioxidants<\/a>, which support normal immune function. It is also high in fiber, which can help support gut health (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0733521016300662\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sweet_Potatoes\"><\/span><strong>Sweet Potatoes<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Sweet potatoes are high in beta-carotene, an important antioxidant. They are also a good source of fiber, <a href=\"https:\/\/betterme.world\/articles\/adaptogens-list\/\">vitamin C<\/a>, and other antioxidants (<\/span><a href=\"https:\/\/www.pcrm.org\/news\/blog\/foods-boost-immune-system\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Oats\"><\/span><strong>Oats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Oats are a good source of fiber, which can support gut health and, in turn, support normal immune function. They are a great substitute for less nutrient-dense breakfast options like sugary cereals (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/food-features\/oats\/\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Pumpkin\"><\/span><strong>Pumpkin<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Pumpkin is high in beta-carotene, vitamin C, and other antioxidants, which can support normal immune function. It is also a good source of fiber, making it a great option for breakfast or as a snack (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/ss\/slideshow-health-benefits-pumpkin\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Poultry\"><\/span><strong>Poultry<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Poultry is a good source of protein, zinc, and selenium, which support normal immune function (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/Meat-and-poultry\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">). Turkey, chicken, and duck are all good options.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Beans\"><\/span><strong>Beans<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Beans are high in antioxidants and zinc, which support normal immune function. They are also rich in fiber that supports gut health (<\/span><a href=\"https:\/\/www.pcrm.org\/news\/blog\/foods-boost-immune-system\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30_Best_Immune_Boosting_Foods\"><img decoding=\"async\" class=\"aligncenter wp-image-38971 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5500-1024x576.png\" alt=\"Mediterranean Diet Vs. Paleo\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5500.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5500-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5500.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5500.png 1076w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Avocado\"><\/span><strong>Avocado<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Avocado is high in healthy fats known as monounsaturated fats, which support overall health in many ways (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/labs\/pmc\/articles\/PMC3664913\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Eggs\"><\/span><strong>Eggs<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Eggs are a good source of protein and selenium, which support normal immune function (<a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/food-features\/eggs\/\">9<\/a>).<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Chicken_Soup\"><\/span><strong>Chicken Soup<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Chicken soup can contribute zinc to your diet. Getting enough zinc supports normal immune function, and a varied diet can help you meet your zinc needs (<a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/Meat-and-poultry\">19<\/a>).<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dark_Chocolate\"><\/span><strong>Dark Chocolate<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Dark chocolate is high in antioxidants, which support overall wellbeing (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/food-features\/dark-chocolate\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Cottage_Cheese\"><\/span><strong>Cottage Cheese<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Cottage cheese is a good source of protein and vitamin B12, which support normal immune function (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/health-benefits-cottage-cheese#1\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Cloves\"><\/span><strong>Cloves<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Cloves are sometimes described as having antimicrobial properties and have been studied for potential antimicrobial effects (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/labs\/pmc\/articles\/PMC3819475\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Cinnamon\"><\/span><strong>Cinnamon<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Cinnamon is high in antioxidants, which support overall wellbeing (<\/span><a href=\"https:\/\/www.nccih.nih.gov\/health\/cinnamon\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30_Best_Immune_Boosting_Foods\"><img decoding=\"async\" class=\"aligncenter wp-image-38965 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5510-1024x576.png\" alt=\"30 best immune-boosting foods\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5510.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5510-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5510.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5510-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5510.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Ginger\"><\/span><strong>Ginger<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Ginger is often described as having anti-inflammatory properties and has been studied for its role in supporting a balanced inflammatory response (<\/span><a href=\"https:\/\/sunnymeadowclinic.com\/foods-for-the-immune-system\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Cranberries\"><\/span><strong>Cranberries<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Cranberries are high in antioxidants and vitamin C, which can support normal immune function (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/labs\/pmc\/articles\/PMC3823508\/#:~:text=Some%20of%20these%20actions%20may,)%2C%20lower%20glycemic%20responses%20(17\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Energizing workouts, practical wellness tips, and lip-smacking recipes come in one package with the BetterMe app. And all of it is at your fingertips. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30_Best_Immune_Boosting_Foods\">Start building healthier habits<\/a> today!<\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Apple_Cider_Vinegar\"><\/span><strong>Apple Cider Vinegar<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Apple cider vinegar contains antioxidants and has been studied for potential antimicrobial properties (<\/span><a href=\"https:\/\/sunnymeadowclinic.com\/foods-for-the-immune-system\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Flaxseed\"><\/span><strong>Flaxseed<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Flaxseed is a good source of omega-3 fatty acids, which have been studied for their role in supporting a balanced inflammatory response (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/labs\/pmc\/articles\/PMC6567199\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Fermented_Foods\"><\/span><strong>Fermented Foods<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Fermented foods are high in probiotics, which can support gut health and, in turn, support normal immune function. They include kimchi, sauerkraut, and yogurt (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/nutrition-and-immunity\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Olive_Oil\"><\/span><strong>Olive Oil<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Olive oil is high in antioxidants and healthy fats and can support overall wellbeing (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/labs\/pmc\/articles\/PMC6770785\/\"><span style=\"font-weight: 400;\">26<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30_Best_Immune_Boosting_Foods\"><img decoding=\"async\" class=\"aligncenter wp-image-38958 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-5123-1024x576.png\" alt=\"30 best immune-boosting foods\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-5123.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-5123-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-5123.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-5123.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Foods_To_Limit_For_Immune_Support\"><\/span>Foods To Limit For Immune Support<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-start=\"240\" data-end=\"342\">Some foods are often recommended to limit for overall wellbeing and to support normal immune function:<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sugar<\/b><span style=\"font-weight: 400;\"> &#8211; High sugar intake is often associated with poorer diet quality and may affect overall wellbeing (<\/span><a href=\"https:\/\/www.piedmont.org\/living-better\/foods-and-drinks-that-compromise-your-immune-system\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Processed foods<\/b><span style=\"font-weight: 400;\"> \u2013 Many ultra-processed foods can be high in saturated fats, sodium, and added sugars, which may negatively affect overall wellbeing when eaten frequently (<\/span><a href=\"https:\/\/www.piedmont.org\/living-better\/foods-and-drinks-that-compromise-your-immune-system\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Alcohol<\/b><span style=\"font-weight: 400;\"> \u2013 Excess alcohol intake may affect normal immune function and overall wellbeing (<\/span><a href=\"https:\/\/www.piedmont.org\/living-better\/foods-and-drinks-that-compromise-your-immune-system\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fried foods<\/b><span style=\"font-weight: 400;\"> \u2013 Fried foods are often high in saturated fats and calories, and frequent intake may be associated with higher cardiovascular risk (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/news\/press-releases\/saturated-fats-increased-heart-disease-risk\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li><b>Red meat<\/b><span style=\"font-weight: 400;\"> \u2013 Red meat can be high in saturated fat, and higher intakes are often associated with increased cardiovascular risk. Some research also links higher intakes of processed and red meat with certain long-term health risks. Moderation is key (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/news\/press-releases\/saturated-fats-increased-heart-disease-risk\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/oregano-oil-benefits-for-skin\/\">Oregano Oil Benefits For Skin<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30_Best_Immune_Boosting_Foods\"><img decoding=\"async\" class=\"aligncenter wp-image-38943 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5324-1024x576.png\" alt=\"30 best immune-boosting foods\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5324.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5324-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5324.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5324.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Other_Ways_To_Support_Your_Immune_System\"><\/span><strong>Other Ways To Support Your Immune System<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-start=\"184\" data-end=\"319\">While diet plays a large role in overall wellbeing, there are other ways you can support normal immune function as well. These include:<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Avoiding_Smoking\"><\/span><strong>Avoiding Smoking<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Smoking can negatively affect overall wellbeing and is associated with increased risks (<\/span><a href=\"https:\/\/www.piedmont.org\/living-better\/foods-and-drinks-that-compromise-your-immune-system\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Avoiding_Alcohol\"><\/span><strong>Avoiding Alcohol<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Excess alcohol intake can also negatively affect overall wellbeing and may affect normal immune function (<\/span><a href=\"https:\/\/www.piedmont.org\/living-better\/foods-and-drinks-that-compromise-your-immune-system\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Staying_Hydrated\"><\/span><strong>Staying Hydrated<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Drinking enough fluids, especially water, supports normal body functions and overall wellbeing (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/nutrition-and-immunity\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Getting_Enough_Sleep\"><\/span><strong>Getting Enough Sleep<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Not getting enough sleep may affect normal immune function. Many adults aim for around 7\u20138 hours of sleep per night (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/water\/art-20044256\"><span style=\"font-weight: 400;\">27<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Exercising\"><\/span><strong>Exercising<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Regular physical activity supports overall wellbeing and can support normal immune function (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/labs\/pmc\/articles\/PMC6027933\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Reducing_Stress\"><\/span><strong>Reducing Stress<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">High stress levels can affect overall wellbeing and may impact normal immune function over time. Finding practical ways to manage stress in daily life can be helpful (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/labs\/pmc\/articles\/PMC1361287\/\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p data-start=\"245\" data-end=\"318\">Some helpful tips include yoga, meditation, and deep breathing exercises.<\/p>\n<p><strong>Whether you\u2019re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering lighter recipes, or build more consistent habits \u2013 the BetterMe app has got you covered!<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30_Best_Immune_Boosting_Foods\">\u00a0Feel stronger and more energized<\/a> as you work toward your goals!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Practicing_Oral_Hygiene\"><\/span><strong>Practicing Oral Hygiene<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"130\" data-end=\"243\">Good oral hygiene is important for overall health and comfort. Make sure to brush your teeth and floss regularly.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Practicing_Correct_Hand-Washing\"><\/span><strong>Practicing Correct Hand-Washing<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"325\" data-end=\"474\">Our hands come into contact with many different types of germs on a daily basis. Washing your hands regularly and properly supports everyday hygiene.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-start=\"58\" data-end=\"309\">There are many ways you can support normal immune function through diet and lifestyle habits. By incorporating some of the foods and tips listed in this article, you can support overall wellbeing and help your body maintain its normal immune function.<\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30_Best_Immune_Boosting_Foods\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Having a well-functioning immune system is important for overall wellbeing. While eating specific foods is unlikely to \u201cboost\u201d your immune system if it\u2019s already working well, certain nutrients support normal immune function, and eating a varied diet can help you meet your needs for those nutrients. Here are 30 nutrient-rich foods to include in your [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":41605,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[],"coauthors":[117,87],"class_list":["post-41604","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>30 Best Immune-Boosting Foods To Add To Your Diet - BetterMe<\/title>\n<meta name=\"description\" content=\"This list of 30 best immune-boosting foods to add to your diet can help protect your body from disease. Just keep reading!\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"30 Best Immune-Boosting Foods To Add To Your Diet\" \/>\n<meta property=\"og:description\" content=\"This list of 30 best immune-boosting foods to add to your diet can help protect your body from disease. Just keep reading!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/30-best-immune-boosting-foods\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2026-03-06T08:51:35+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/shutterstock_1706604646.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/30-best-immune-boosting-foods\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/30-best-immune-boosting-foods\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/a24596edd8ab326c44f35242039f07f1\"},\"headline\":\"30 Best Immune-Boosting Foods To Add To Your Diet\",\"dateModified\":\"2026-03-06T08:51:35+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/30-best-immune-boosting-foods\/\"},\"wordCount\":1380,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/30-best-immune-boosting-foods\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/shutterstock_1706604646.jpg\",\"articleSection\":[\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"Having a well-functioning immune system is important for overall wellbeing. While eating specific foods is unlikely to \u201cboost\u201d your immune system if it\u2019s already working well, certain nutrients support normal immune function, and eating a varied diet can help you meet your needs for those nutrients. Here are 30 nutrient-rich <a href=\\\"https:\/\/betterme.world\/articles\/healthy-food-alternatives\/\\\">foods<\/a> to include in your diet:\\r\\n\\r\\n\\r\\n<h2><strong>Citrus Fruits<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Citrus fruits are high in vitamin C. A vitamin C deficiency may affect normal immune function, and eating citrus fruits can help you meet your vitamin C needs (<\/span><a href=\\\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/nutrition-and-immunity\/\\\"><span style=\\\"font-weight: 400;\\\">22<\/span><\/a><span style=\\\"font-weight: 400;\\\">). Examples of citrus fruits include oranges, grapefruits, lemons, and limes.<\/span>\\r\\n<h2><strong>Berries<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Berries are high in antioxidants, which help protect your cells from oxidative stress (<\/span><a href=\\\"https:\/\/www.pcrm.org\/news\/blog\/foods-boost-immune-system\\\"><span style=\\\"font-weight: 400;\\\">13<\/span><\/a><span style=\\\"font-weight: 400;\\\">). Blueberries, in particular, are known for their antioxidant content, but all berries are great to include in your diet.<\/span>\\r\\n<h2><strong>Yogurt<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Yogurt is high in probiotics, which can support normal immune function. Probiotics are beneficial bacteria that can support gut health (<\/span><a href=\\\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/nutrition-and-immunity\/\\\"><span style=\\\"font-weight: 400;\\\">22<\/span><\/a><span style=\\\"font-weight: 400;\\\">). 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While eating specific foods is unlikely to \u201cboost\u201d your immune system if it\u2019s already working well, certain nutrients support normal immune function, and eating a varied diet can help you meet your needs for those nutrients. Here are 30 nutrient-rich <a href=\"https:\/\/betterme.world\/articles\/healthy-food-alternatives\/\">foods<\/a> to include in your diet:\r\n\r\n\r\n<h2><strong>Citrus Fruits<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Citrus fruits are high in vitamin C. A vitamin C deficiency may affect normal immune function, and eating citrus fruits can help you meet your vitamin C needs (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/nutrition-and-immunity\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">). Examples of citrus fruits include oranges, grapefruits, lemons, and limes.<\/span>\r\n<h2><strong>Berries<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Berries are high in antioxidants, which help protect your cells from oxidative stress (<\/span><a href=\"https:\/\/www.pcrm.org\/news\/blog\/foods-boost-immune-system\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). Blueberries, in particular, are known for their antioxidant content, but all berries are great to include in your diet.<\/span>\r\n<h2><strong>Yogurt<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Yogurt is high in probiotics, which can support normal immune function. Probiotics are beneficial bacteria that can support gut health (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/nutrition-and-immunity\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">). 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