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| You may think more about your immune health during cold and flu season, but your immune system is hard at work every day of the year protecting you from bacteria, viruses, fungi, and parasites. |
| There are many ways you can support a healthy immune system, including with your diet. Below, Kirsten Seele, a registered dietitian at Healthline, has the scoop. |
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Eat up,
Ginger Wojcik
Newsletter Editor, Healthline |
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Written by Ginger Wojcik
July 3, 2025 • 3 min read |
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| Q: |
How does your diet affect your immune system? |
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| A: |
There’s no need to spend extra money on foods or products that claim to boost your immunity. Whole fruits and vegetables, which offer the necessary vitamins, minerals, fiber, and hydration, offer enough immune support on their own. In addition to drinking enough water, these include:
- vitamin A-rich foods, including sweet potatoes, carrots, cantaloupe, and other yellow and orange fruits and vegetables
- vitamin C-rich foods, including oranges, red peppers, strawberries, and broccoli
- vitamin D-rich foods, including fatty fish, egg yolks, and mushrooms
- fiber-rich foods, including legumes, whole grains, fruits, and vegetables
- antioxidant-rich foods, including berries, leafy greens, and green tea
Here are some strategies for getting enough of the nutrient-dense foods listed above:
- Make a daily smoothie that contains a variety of frozen fruit and maybe even a handful of spinach or kale.
- Use fresh or frozen veggies (both have the same nutrient profile) to make a stir-fry. Broccoli, carrots, and red peppers all work well!
- Swap white potatoes for sweet potatoes when possible.
- Talk with your doctor about vitamin D supplements, which can be difficult to get enough of through food alone.
According to the Centers for Disease Control and Prevention (CDC), the most effective action you can take to support your immune system is to get the annual seasonal flu vaccine, which prevents millions of illnesses per year. Otherwise, healthy habits like balanced eating, managing stress, exercising, and good hygiene (like handwashing) can help us stay healthy throughout the year.
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| Kirsten Seele, Registered Dietitian
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| Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we'll look into it for you! (Heads up, we may use your response in an upcoming newsletter.)
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| Every product we recommend has gone through either Healthline’s or Optum Now’s vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Now are owned by RVO Health. |
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| What we’re digesting |
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