Eating a nutrient-dense diet is a proven way to promote immune health and prevent illness.12 While garlic has anti-inflammatory effects that help fight infection, other immune-boosting foods may fight infections even better.3

1. Citrus Fruits

Citrus fruits like oranges, grapefruits, lemons, and limes are rich in vitamins and antioxidants, including vitamin C.4 Antioxidants are plant compounds that reduce inflammation and fight cell damage.5 Eating a diet rich in antioxidants has been found to lower the risk of upper respiratory infections, such as the common cold.6 Vitamin C is an antioxidant that increases the production of white blood cells, which are immune cells that fight infection.7 

2. Bell Peppers

Bell peppers are rich in vitamin C and other immune-boosting vitamins.8 Red bell peppers contain beta-carotene, a type of vitamin A that supports immunity. Bell peppers also provide lycopene, a plant pigment with anti-inflammatory properties.9

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3. Yogurt

Yogurt is a dairy product rich in probiotics, live microorganisms that support the balance of gut microorganisms. Probiotics boost digestion and lower the risk of constipation.10 They may also benefit immune health. 

The gut microbiome includes immune cells, and having a healthy balance of bacteria and other microorganisms in the digestive tract supports immunity.10

4. Leafy Greens

Leafy greens, such as kale, spinach, and Swiss chard, are an excellent source of vitamins A, C, and K, as well as antioxidants and fiber. The antioxidants in leafy greens lower inflammation and support immune health.6 Consuming fiber supports gut health and may improve immune function.1112 

5. Fatty Fish

Eating a diet rich in fatty fish may boost immune health. Fatty fish, such as mackerel and salmon, are rich in omega-3 fatty acids. These healthy fats support cell health and reduce inflammation. This may help the body fight infection and heal. Eating a diet rich in omega-3 fatty acids may also increase the number of beneficial bacteria in the gut microbiome, improving gut health and supporting the immune system.13 

How To Add Immunity-Boosting Foods to Your Diet

To support your immune health and protect yourself from infection, aim to eat a variety of nutrient-dense foods.14 Include foods rich in vitamins, antioxidants, fiber, and protein.15 Here are some ways you can add immunity-boosting foods to your day:

• Add bell peppers to your morning omelet with a glass of fresh-squeezed orange juice. 
• Enjoy sliced bell peppers with hummus for a snack.
• Make a yogurt parfait with unsweetened yogurt and fresh berries. 
• Add sliced lemons and oranges to your water bottle.
• Add a handful of spinach leaves to your fruit smoothie.
• Make a salad with kale, bell peppers, and a protein of your choice.
• Grill salmon and serve it with a side of roasted broccoli and bell peppers.