[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/share-dev.upmc.com\/2024\/03\/foods-to-support-immune-health\/#Article","mainEntityOfPage":"https:\/\/share-dev.upmc.com\/2024\/03\/foods-to-support-immune-health\/","headline":"Foods to Support Immune Health","name":"Foods to Support Immune Health","description":"<p>No single food can fight infection alone, but eating a healthful diet can boost your immune system. Here's what you need to know about eating for immune health.<\/p>","datePublished":"2024-03-21","dateModified":"2024-12-20","author":{"@type":"Organization","@id":"https:\/\/www.upmc.com\/services\/nutrition","name":"UPMC Nutrition Services","url":"https:\/\/www.upmc.com\/services\/nutrition","sameAs":"https:\/\/share-dev.upmc.com\/upmc-nutrition-services\/","parentOrganization":"UPMC"},"publisher":{"@type":"Organization","name":"UPMC HealthBeat","logo":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2024\/02\/GettyImages-1182718316.jpg","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2024\/02\/GettyImages-1182718316.jpg","height":867,"width":2000},"url":"https:\/\/share-dev.upmc.com\/2024\/03\/foods-to-support-immune-health\/","about":["Living and Wellness","Nutrition"],"wordCount":1108,"articleBody":"A strong immune system is your best defense against illness. And one of the best ways to boost immunity is through the food you eat. Certain nutrients pack an extra germ-fighting punch.Here\u2019s what you need to know about foods good for immune health.What Is Your Immune System?Your immune system is your body\u2019s natural defense against infectious diseases like colds, flu, and COVID-19. It is a network of cells, organs, and tissues that work together to keep you healthy. The immune system includes the skin, bone marrow, white blood cells, and the lymphatic system.Your immune system fights external invaders, including bacteria, viruses, and other germs. It needs good nutrition, restful sleep, and lots of water to work efficiently. The immune system suffers when you get tired, stressed, or don\u2019t eat well.What to Eat for Immune HealthThere is no food that will singlehandedly fight off infection. A well-balanced diet of lean protein, whole grains, and lots of fruits and vegetables is your best bet for immune system health.However, eating certain foods for immune health may help strengthen your body\u2019s defenses. Here are some of the best foods for boosting immunity.BlueberriesBlueberries contain antioxidants to help fight off free radicals. Free radicals are unstable cells in the body that contribute to aging and disease. Blueberries also contain flavonoids, compounds that help reduce inflammation and speed recovery from disease.CitrusIf you\u2019re a fan of lemons, limes, oranges, and grapefruit, you\u2019re in luck. Citrus fruits contain vitamin C, which functions as an antioxidant and boosts the development of infection-fighting white blood cells. Citrus fruits also contain inflammation-fighting flavonoids.EggsEggs are a good source of protein, which helps maintain and repair muscles and bones. Eggs have high levels of vitamin A, vitamin B-12, and selenium, all of which strengthen the immune system. They also contain antioxidants, which neutralize free radicals.GarlicGarlic has long been an ingredient in traditional medicine around the world. For good reason: Garlic has antiviral properties and improves white blood cell count. Dieticians consider it a prebiotic, a substance that helps the \u201cgood bacteria\u201d grow in your gut.GingerPeople use ginger in a variety of ways \u2014 from flavoring foods to drinking \u201cginger shots\u201d to boost the immune system. The spice may improve appetite and digestion and provide anti-inflammatory relief.HoneyThe natural sweetener has antimicrobial properties and may help reduce cold and flu symptoms. Bonus: You can also use it to ease nighttime coughs and improve your sleep quality.SalmonSalmon has omega-3 fatty acids, which may boost cardiovascular health. It\u2019s also packed with vitamin D, which can help fight respiratory infections. Other sources of vitamin D include tuna, cheese, egg yolks, and spending time outdoors in the sun.TeaBoth black and green teas contain flavonoids that improve immune function. Green teas also have amino acids which help create germ-fighting chemicals.TurmericTurmeric is a yellow spice used in curries and other Indian dishes. People have relied on it for years as an anti-inflammatory to treat arthritis. The active ingredient in turmeric, curcumin, has antioxidant properties and may help fight microbes and viruses.YogurtYour digestive tract is full of bacteria. Eating plain yogurt has probiotic cultures that increase the \u201cgood bacteria\u201d in the intestines. That, in turn, suppresses the growth of harmful bacteria that can cause infections.Emily Stasko, registered dietitian, says, \u201cYogurt is a probiotic, which means it contains live and active cultures that are going to be good bacteria for your gut and those can help with boosting your immunity.&#8221;Best bet: Greek yogurt, which has more protein than other yogurts. Try to select yogurt with no added sugar.The Secret Ingredient to Immune System Health: WaterOne of the best ways to keep your immune system running smoothly is to drink a lot of water.Staying well-hydrated lets nutrients reach all parts of your body. That keeps all your body\u2019s systems and organs working well and reduces the chance of illness.Drinking enough water also keeps your mucus membranes wet. These membranes are one of the first barriers against germs entering your body. Keeping them hydrated reduces your chances of catching a cold or the flu. Also, drinking more water helps flush toxins from the body.Can Supplements Help Boost Immunity?The human body absorbs nutrients from whole foods. Most people can get the vitamins and minerals they need from fruits, vegetables, lean protein, and whole grains.However, there are certain times when supplements may help your immune system work better. \u00a0Supplements that may boost immunity include zinc, selenium, vitamin C, vitamin E, and vitamin D.You may benefit from supplements if you:You are over the age of 65.You have certain medical conditions like HIV or cancer.Don\u2019t have access to healthy food choices.Check with your doctor before starting any supplements to boost immunity. It\u2019s important to take the right amount of supplements for your age and weight.Other Ways to Boost Your ImmunityA well-balanced diet is one of the best ways to support your body\u2019s immune function. Other strategies to avoid illness include:Exercise. Physical activity causes white blood cells to move around the body more rapidly, potentially detecting illness sooner. Exercise also slows down the release of stress hormones and may even help flush bacteria out of your lungs.Get enough sleep. Your body repairs itself during sleep. Poor sleep can leave you feeling run down and more susceptible to illness, so aim for 7-8 hours per night.Learn to manage stress. Stress hormones can wear your immune system down and increase your chances of getting sick. Find something calming that works for you \u2014 yoga, listening to soothing music, or meditation.Practice good hygiene. The COVID-19 pandemic emphasized how important handwashing is. Be sure to wash your hands thoroughly after using the bathroom and before handling food to minimize spreading germs.Editor's Note: This article was originally published on March 21, 2024, and was last reviewed on October 2, 2024.SourcesNational Library of Medicine, Common foods for boosting human immunity: A review, Link\u00a0National Institutes of Health, Dietary Supplements for Immune Function and Infectious Diseases, LinkNational Library of Medicine, The relationship between nutrition and the immune system, LinkAcademy of Nutrition and Dietetics, How to Keep Your Immune System Healthy, LinkBritish Heart Foundation, What should I eat to boost my immunity? LinkHarvard School of Public Health, Nutrition and Immunity, Link\u00a0CNN, Boost your immune system for winter with food, LinkAARP, 8 Superfoods for Your Immune System, LinkBBC, How important is diet for a healthy immune system? 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