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Best Foods and Lifestyle Tips for Your Immune System

By Rachel Link, RD, MS

November 18, 2025

The immune system plays a pivotal role in overall health. In short, it’s the body’s first line of defense that keeps us healthy.

Wondering, “how can I support my healthy immune system?” Switching up your diet is one of the best strategies regarding how to support your immune system health naturally.

Some of the top foods that support a healthy immune system include those that are high in antioxidants, vitamin C, zinc and probiotics. By making a few simple swaps to your diet, you increase your intake of these important nutrients and more, such as amino acids, fats and fiber that all play a role in healthy immune system function.

Below we’ll look closer at how these foods offer health support, as well as other lifestyle changes that can keep you functioning at your best.

How certain foods help support a healthy immune system

Many foods provide an array of specific nutrients that can help support healthy immune function and support a healthy you. While taking supplements, such as vitamin C and vitamin D for example, is one way to increase your intake of essential nutrients, getting these naturally from a balanced diet is the best way to maintain your health.

Certain foods support the immune system by supplying key nutrients, antioxidants, and compounds that strengthen your body’s natural defenses. Here’s how different types of foods help:

1. Key foods provide essential vitamins and minerals for the immune system

• Vitamin C–rich foods (citrus, berries, kiwi, peppers) support white blood cell production and help protect cells from oxidative stress.

• Vitamin D–containing foods (fatty fish, fortified dairy/plant milks, egg yolks) help regulate immune responses and support healthy levels of inflammation.

• Zinc sources (pumpkin seeds, oysters, beef, chickpeas) support the development and function of immune cells.

• Selenium-rich foods (Brazil nuts, tuna, eggs) act as antioxidants that help protect immune cells.

2. Antioxidant-rich foods support healthy levels of inflammation

• Fruits and vegetables — especially berries, leafy greens, carrots, tomatoes, beets and cruciferous vegetables — are packed with antioxidants like polyphenols, carotenoids and flavonoids.

• These compounds help neutralize free radicals, reduce chronic inflammation, and promote healthier immune signaling.

3. Probiotic and prebiotic foods support a healthy gut microbiome

Since 70 percent of the immune system lives in the gut, foods that nourish beneficial bacteria have a big impact on immunity:

• Probiotic foods (yogurt, kefir, kimchi, sauerkraut) introduce helpful bacteria that improve immune balance.

• Prebiotic fibers (onions, garlic, leeks, asparagus, bananas, oats) feed good bacteria, helping strengthen gut barrier function.

4. Protein foods assist with immune cell production

• Protein-rich foods — such as poultry, eggs, legumes, nuts, seeds, Greek yogurt and collagen-rich foods — provide amino acids needed to build antibodies, repair tissues and support proper immune cell turnover.

• Adequate protein intake is one of the most important nutrition factors for a healthy immune response.

5. Healthy fats help manage inflammation

• Omega-3 fatty acids (salmon, sardines, walnuts, chia seeds, flaxseeds) help regulate inflammation and promote proper immune cell activity.

• These fats may also support the response of macrophages and T-cells, your body’s front-line defenders.

6. Allium foods and herbs contain immune-boosting compounds

• Garlic contains allicin, which has natural properties that support the immune system.

• Ginger contains gingerols that help regulate inflammation and fight oxidative stress.

• Turmeric (curcumin) supports a balanced inflammatory response.

Healthy immune system–friendly foods

Which fruit is best for promoting a healthy immune system? How about vegetables and protein sources — for example, are plant proteins or animal proteins better?

Here are a few suggested healthy immune system–supporting foods for both kids and adults of all ages. These make sense for all seasons, but you can also try to get foods just for a particular time of year, such as best fall foods for immune system support:

• Fruits: apples, oranges, lemons, limes, kiwi, papaya, melons, berries

• Vegetables: bell peppers, broccoli, spinach (and all leafy greens), tomatoes, kale, cauliflower

• Foods high in vitamin C: leafy greens, berries, cabbage, spinach, mango, pineapple, kiwi, bell peppers

• Foods high in zinc: meat, organ meats like liver, seafood, nuts, seeds, legumes

• Organic Supergreens: This convenient powder features superfoods like organic oat grass, beetroot and alfalfa grass, as well as a digestive enzyme blend and probiotic blend for gut support

• Nuts: almonds, walnuts, pistachios, macadamia nuts, Brazil nuts

• Seeds: chia seeds, sunflower seeds, flax seeds (see Ancient Nutrition's Plant Protein collection that powered by such super seeds)

• Protein foods: collagen protein or bone broth protein, grass-fed beef, wild-caught fish, free-range poultry, eggs, tempeh, yogurt, legumes

• Omega-3 foods: wild-caught fish like salmon, sardines, trout, mackerel as well as flax seeds and walnuts

• Whole grains: couscous, quinoa, brown rice, oats, farro, barley, buckwheat

• Fats and oils: avocados, olive oil, coconut oil, grass-fed butter

• Herbs and spices: ginger, garlic, cinnamon, black pepper

• Beverages: green tea, kombucha, coconut water, kefir

Of course, if you have sensitivities or allergies to any of these, then you should avoid them. You should also consult your healthcare professional prior to starting any new dietary or lifestyle regimen, including supplementation.

Lifestyle tips

In addition to eating well in order to maintain normal levels of essential nutrients, these lifestyle tips can help support a healthy immune system:

• Stay active. Regular exercise helps to promote a healthy immune system. Just be careful not to over-do it, since this can lead to fatigue and a run down system.

• Prioritize getting enough sleep. Aim for 7 to 9 hours per night which most adults need to feel their best.

• Get a handle on stress. Chronic stress can take a toll on the “gut brain connection” and can weaken immune system function.

• Take certain supplements. Consider adding some or all of the top immune-supporting supplements to your routine, such as vitamin C, enzyme activated zinc and SBO probiotics. Herbs such as elderberry and echinacea can also be helpful.

Foods to avoid

Just as important as enjoying a variety of nutrient-rich foods is limiting your intake foods that can weaken the immune system.

Foods that are heavily processed and refined, in particular, often contain ingredients, such as artificial sweeteners, additives and preservatives, that you should avoid to help promote gut health and a healthy inflammation response.

Other products like baked goods or refined carbs also often contain high amounts of added sugar, which can take a toll on many aspects of health, including immune system health. Meanwhile, processed meats should be avoided, too.

Here are a few foods that you may want to limit or avoid to support immune system health:

• Processed foods: fried foods, baked goods, fast food, convenience meals

• Refined carbs: white bread, pasta, crackers, chips, tortillas

• Processed meats: bacon, salami, bologna, beef jerky, lunch meats

• Sugary beverages: soda, fruit juice, sweet tea, sports drinks, energy drinks

• Added sugar: high-fructose corn syrup, table sugar, agave nectar, molasses

Conclusion

• Loading up on a few of the top healthy immune system–supporting foods is a simple way to promote immune system health while also squeezing a variety of essential nutrients into your daily diet.

• Healthy immune system–supporting foods like fruits, veggies, nuts and seeds are typically rich in the vitamins, minerals and antioxidants necessary to support immune system health.

• Not only that, but these foods can also provide other key nutrients as well, including fiber, protein and good fats which together can support cognitive function, cardiovascular function, joint health and more.

• Fruits, veggies, nuts, seeds and whole grains are a few of the top immune system–supporting foods.

• Meanwhile, heavily processed or refined ingredients are generally considered foods to avoid when it comes to supporting immune system health.