The key to a resilient immune system starts on your plate. Nourishing your body helps you stay healthy, recover quickly, and keeps you energized year-round. This guide has you covered with 10 immune boosting foods and a refreshing citrus ginger immunity shot recipe to get you through this holiday season.
(This post is written by Cheerful Choices contributor, Angela Flatsoussis.)
Table of Contents
Why a Healthy Immune System Matters
Our immune system protects the body from illness by detecting and attacking harmful pathogens like bacteria, viruses, and fungi, while also remembering past threats to recover quicker in the future. Factors that can boost the immune system include a balanced diet, regular exercise, adequate sleep, stress management, and hydration. On the other hand—poor nutrition, lack of sleep, chronic stress, smoking, excessive alcohol consumption, and a sedentary lifestyle can weaken immune function.
The proper foods and nutrients can significantly impact your immune health, helping to defend against illness and support your overall well-being. By incorporating immune-boosting foods into your diet, you provide your body with the tools it needs to stay strong and resilient. Here’s a few immune-supporting choices to have as a regular part of balanced meals.
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Top 10 Immune Boosting Foods
Ginger
Ginger is a powerful root known for its anti-inflammatory and antioxidant properties, which support a healthy immune system. Research shows that compounds like gingerol in ginger may help reduce inflammation and improve immune response.
Try adding freshly grated ginger to hot water with lemon and honey for a soothing immune-boosting tea, or use it in weeknight recipes like my honey soy salmon.
Garlic
Garlic is a potent vegetable that has multiple health-promoting properties. Supported by research, garlic is known to boost the immune system through its compounds that enhance the anti-inflammatory effect.
Get a boost of garlic flavor by spreading it over this avocado toast recipe. Try one or all four recipes variations and customize it your way!
Citrus
Citrus fruits pack a mighty punch with their source of vitamin C, an essential nutrient that acts as an antioxidant and reduces inflammation to enhance immunity in the body. The effects of vitamin C in the body result in resiliency when cells of the body come in contact with foreign invaders such as bacteria, viruses, or other unknown pathogens. It is because of these incredible impacts that vitamin C can have on the body that it is the main focus for the immunity shot recipe!
Grab your favorite citrus fruit and juice it into our immunity shot below or try squeezing lemon over this nutritious lemon blueberry protein yogurt bowl.
Turmeric
Turmeric, widely recognized for its vibrant yellow color, has a profound impact, thanks to its active compound, curcumin. It has anti-inflammatory properties that can boost the body’s immunity and has been shown to have antimicrobial properties.
Spice up your life by adding turmeric to your favorite dish or try this bean curry next time you’re craving something warm with a little extra heat!
Berries
The antioxidant properties of berries help the immune system by fighting off harmful molecules called free radicals that can damage cells in your body that fight infections. This protection keeps the immune system strong and prepared to defend against infections and illnesses.
Incorporate colorful berries into your morning meal either in a smoothie, parfait, or try this baked oats for one recipe for a fluffy morning treat.
Leafy Greens
A variety of leafy greens such as kale, spinach, and collard greens can provide you with a strong source of vitamin A. In just a half cup of boiled spinach, one can receive 229% of their daily value of vitamin A, playing a role in maintaining the first layer of defense against pathogens.
Work on adding more dark leafy greens into your day, whether that be with a hearty salad or this tuscan farro soup with kale.
Yogurt
When thinking about bacteria, it’s easy to forget the good bacteria needed to maintain a healthy gut. This “good bacteria” is also known as probiotics and can be found in foods such as yogurt, and can help enhance the physical barrier in the intestine to protect it from invaders. Other fermented foods such as kombucha, sauerkraut, kefir, and kimchi work similarly. Learn more about probiotics vs prebiotics in our recent guide.
Try adding plain yogurt over meal prep taco bowls or stir yogurt into a variety of vibrant smoothie bowls.
Pumpkin Seeds
Rich in zinc, pumpkin seeds aid in the growth and function of the body’s white blood cells, which help fight infections. Zinc is essential for the proper functioning of immune cells and helps regulate immune responses, making it a key nutrient for maintaining a strong immune system.
Put a spoonful of pumpkin seeds on your cereal, in homemade granola or try topping your favorite salad with them.
Honey
The properties of honey hold their own unique abilities to be antibacterial in nature. Experts find honey to show efficiency in wound-healing due to its natural bacterial resistance and anti-inflammatory elements.
Use honey as a natural sweetener in tea or add to snacks like these air fryer roasted pistachios.
How to Boost Your Immune System Naturally
Of course, food is crucial for a healthy immune system. However, lifestyle habits also make a big difference. Here are some tips to support your immune system.
- Stay hydrated: Staying hydrated is essential for a strong immune system because water plays a vital role in your body’s ability to function and defend against illness.
- Prioritize sleep: During sleep, your body produces infection-fighting cells to protect your body against illness. Aim for 7–9 hours of restful sleep each night to support these processes.
- Reduce stress: Chronic stress can weaken the immune system by increasing cortisol levels, which suppress immune responses. Reducing your stress through mindfulness, exercise, or hobbies helps maintain a balanced immune system.
- Exercise regularly: Aim for at least 150 minutes of moderate exercise weekly, like walking, cycling, or yoga, to keep your body and immune system in top shape!
Support your immune system with nutrient-rich foods, regular activity, stress management, and plenty of rest. Plus, try starting the day off with this immunity shot—a simple, delicious way to fuel your body. Pair it with immune-boosting meals to stay healthy and thrive!
Need more help with recipes for your busy schedule?
In my coaching + cooking program, I help busy people with beginner cooking knowledge become confident in the kitchen so that they can enjoy nourishing foods they love and stress less about mealtime. Click here to learn more about this virtual program led by a dietitian.
Citrus Ginger Immunity Shot
Ingredients
- 1/2 cup fresh squeezed orange juice or fruit of your choice – see note (about 2 medium oranges)
- 1 tablespoon honey
- 1/2 teaspoon ground turmeric
- 1/2 teaspoon freshly grated ginger
Instructions
- Wash your citrus fruit, then cut it in half and squeeze out 1/2 cup of fresh juice, removing any seeds.
- In a mixing bowl, combine the citrus juice, honey, turmeric, and grated ginger.
- Whisk together until fully mixed.
- Drink immediately, or store in a sealed container in the fridge for up to 3 days.
Notes
- Orange
- Pomegranate
- Pineapple
- Lemon
- Choose one or make a blend that suits you!
Nutrition
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Contributor Bio: Angela is a Registered Dietitian to-be from Chicago, IL. In addition to her passion for nutrition, she is also a practicing yoga and Pilates instructor and personal trainer. Angela attends Illinois State University and graduates in 2025 with her Master of Nutrition and Dietetics. In her free time, Angela enjoys spending time outdoors and with her dogs. She is excited to share nutrition and fitness related educational content on her instagram @abfathletics.
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