5 Foods That Can Help Boost Your Immune System

Your immune system's main role in your body is to protect you from harmful invaders like bacteria, viruses, and other pathogens. While you can't fully control how robust your immune system is—for example, you can't alter your genetics or magically cure any autoimmune conditions—you can support it in many ways, like by eating healthy. Let's look at a few foods that are beneficial to the immune system and why.

Salmon

Salmon is a source of omega-3 fatty acids, which are a type of fat that provides benefits to the body. Some species of North American salmon support the immune system better than others, though; for example, wild-caught salmon usually contains a higher concentration of these beneficial fats than farmed salmon. When you're at the store, you can ask the fishmonger about the origin of the fish to help you choose the best option.

Honey

For centuries, humans have used honey as a cure for ailments like sore throats and coughs. Out of all the different types of honey, Manuka honey is particularly notable. It comes from bees that pollinate the Manuka bush in New Zealand and contains a compound called methylglyoxal (MGO), which has strong antibacterial, antiviral, and anti-inflammatory properties. You can add honey to warm tea or drizzle it over yogurt for a natural boost to your immune system.

Citrus Fruits

Fruits like oranges, lemons, and grapefruits are packed with vitamin C. This vitamin is an antioxidant that protects your body's cells from damage caused by free radicals. It supports cell repair, boosts your immune system, and helps maintain healthy skin and eyes. Since your body doesn't produce or store vitamin C, you need a daily intake to maintain its levels. Adding a citrus fruit to your breakfast is an easy way to get your dose.

Spinach

Spinach is a leafy green that's full of vitamins and minerals. It's rich in vitamin C, antioxidants, and beta carotene, which is a compound your body converts into vitamin A. To get the most out of it, try to cook it as little as possible. A light sauté preserves more of its nutritional value compared to boiling.

Almonds

Almonds are another food that can support your immune system. They contain vitamin E, which is a powerful antioxidant that helps protect cells from damage. A small handful of almonds provides a good portion of your daily recommended amount of vitamin E. They're a convenient snack you can take with you anywhere—munch on them on your commute, while you're at your desk, or as an afternoon pick-me-up.

An Immune-Boosting Diet

If you want to strengthen your immune system, consider adding these supportive foods to your diet! Your diet isn't the only factor that determines how well your immune system works, but it can still strengthen your defenses and make you more resilient against colds, the flu, and other infections.