Foods That Help Support a Healthy Immune System

Your immune system works around the clock to protect you from germs and help you recover when you're unwell. While no single food can prevent illness, a balanced, nutrient-rich diet gives your immune system the tools it needs to work at its best.

Colorful fruits and vegetables

Citrus fruits, berries, bell peppers, tomatoes and leafy greens are rich in vitamin C and antioxidants that support immune cells. Aim to fill half your plate with a rainbow of produce at most meals.

Protein for repair and defense

Your body uses protein to build immune cells and antibodies. Fish, poultry, eggs, beans, lentils, nuts and tofu all provide high-quality protein.

Foods that nourish your gut

A large part of the immune system lives in the gut. Yogurt, kefir and other fermented foods, along with fiber-rich whole grains and vegetables, help maintain a healthy balance of gut bacteria.

• Garlic and onions add flavor and contain natural compounds that support health.
• Nuts and seeds provide zinc and vitamin E, both important for immunity.
• Mushrooms offer vitamin D and other helpful nutrients.

Good nutrition doesn't need to be complicated. Simple, colorful meals go a long way.

Habits that strengthen immunity

Restful sleep, regular physical activity, staying hydrated and managing stress all help your immune system respond effectively. Washing your hands often remains one of the simplest ways to avoid illness.

Stay up to date

Talk with a healthcare provider about recommended screenings and vaccinations for your age and health needs. Preventive care is an important partner to healthy eating.