Oranges are well known for their vitamin C content, but they’re not the only foods for immune support. Several fruits and vegetables provide higher amounts of vitamin C or other nutrients that help support immune function.
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Red bell peppers contain more vitamin C per serving than oranges. A half-cup serving provides more than 100% of the Daily Value (DV) for vitamin C.
They’re also rich in antioxidants, like beta-carotene, which the body converts into vitamin A. Vitamin A supports the integrity of the skin and mucous membranes, which act as the body’s first line of defense against infection.
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Kiwi is packed with vitamin C. One medium fruit covers more than 70% of your daily needs. It also supplies vitamin E and folate. These nutrients support immune cell production and function.
Kiwi also contains fiber, which helps support gut health. Since up to 80% of immune cells are located in the gut, a healthy digestive system plays an important role in immune support.
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Strawberries are another fruit that’s high in vitamin C. One-half cup of fresh, sliced strawberries provides over 50% of your daily vitamin C needs.
They also contain anthocyanins, antioxidants that help reduce oxidative stress and inflammation. Chronic inflammation can weaken immune responses over time. Strawberries also provide fiber and are naturally low in calories, making them an easy addition to meals and snacks.
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Certain types of shellfish, including oysters, crab, and shrimp, are rich in zinc, a mineral that plays a role in immune cell development. For example, a 3-ounce serving of oysters can provide more than 200% of the Daily Value for zinc. Not getting enough zinc has been linked to weakened immune function and a higher risk of infections.
Shellfish also provide protein, which the body needs to make antibodies that help fight bacteria and viruses.
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Broccoli is loaded with immune-supporting nutrients, including vitamins A, C, and E. It is also rich in fiber and antioxidants like sulforaphane. Sulforaphane has been shown to affect how certain immune cells respond during inflammation. It may help reduce inflammation by lowering the production of inflammatory signaling chemicals made by immune cells.
Lightly steaming broccoli helps preserve these nutrients while improving digestibility.
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Almonds are a good source of vitamin E, a fat-soluble antioxidant that helps protect immune cells from damage. They also provide healthy fats, fiber, zinc, folate, and selenium, which help support immune defenses.
One study found that eating almonds may help support immune function by improving early immune responses. However, more research is needed to understand how almonds affect immunity overall.
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Papaya is rich in immune-supporting nutrients, including vitamins A, C, and E, along with natural plant compounds that have antioxidant and anti-inflammatory effects. It also contains enzymes such as papain, which helps break down protein and may support digestion and nutrient absorption.
Research suggests that certain compounds in papaya may have antiviral properties and may support immune function by influencing immune cell activity and helping control inflammation. More research is needed to confirm these effects.
Yogurt provides probiotics, beneficial bacteria that help support gut health. A healthy gut microbiome plays a key role in immune regulation and defense.
Many yogurts are fortified with vitamin D, which helps support immune system function and reduces inflammation.
Choosing yogurt with live and active cultures offers the most benefit.
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Spinach contains vitamin C, beta-carotene, and several antioxidants that help protect immune cells from oxidative stress.
It also provides iron and folate, which are important for immune cell production. Light cooking can help improve nutrient absorption while still preserving key vitamins. Vitamin C can help improve the absorption of iron from plant foods.
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Brussels sprouts are rich in vitamin C, vitamin K, and plant compounds that support antioxidant defenses. They are also a good source of fiber. One-half cup of cooked covers over 50% of your daily vitamin C needs.
As part of the cruciferous vegetable family, Brussels sprouts contain compounds that have been studied for their potential antiviral and antibacterial effects.
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Garlic provides sulfur-containing compounds, such as allicin, that have been studied for their role in supporting immune cell activity. Older research suggests garlic may help shorten the duration of the common cold.
Some data suggests that consuming one to two cloves of fresh garlic per day may support immune health.
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Ginger contains antioxidants like gingerol that help manage inflammation and create an environment that supports healthy immune responses.
A commonly recommended amount is about 1 tablespoon of ground ginger or two-thirds cup of freshly ground ginger.
While vitamin C is important, immune health depends on many nutrients working together. Vitamins A, C, D, and E, along with minerals like zinc and iron, all help the immune system function properly. Protein is also important because immune cells and antibodies are made from amino acids.
Eating a wide variety of fruits, vegetables, whole foods, and probiotic-rich foods helps provide a mix of nutrients that support immune health. Getting enough sleep, managing stress, staying active, and drinking enough fluids also help support the immune system year-round.
